How to Select Running Shoes

Overview

Wearing ill-fitting running shoes can lead to blisters and discolored toenails. Foot and knee injuries can also stem from running shoes that are not the correct size or fit. Shopping for the right pair will help you avoid these common exercise mishaps.

Step 1

Go shoe shopping during the afternoon, when feet are slightly swollen from daily activities.

Step 2

Wear a pair of socks that you usually run in.

Step 3

Put on the pair of running shoes in your size and lace them up.

Step 4

Wiggle your toes. The toe box should be roomy enough for you to do this.

Step 5

Lift up your heel. The running shoe should have a moderate amount of flexibility in the forefoot area. The range of flexibility is a personal choice, but the shoe should not feel completely stiff.

Step 6

Walk up and down the shoe aisle. There should be little, if any, heel slippage from the running shoe as you walk.

Step 7

Take a little jog around the store. The running shoe should feel comfortable--that is, not stiff or heavy.