The first advice you will get from any expert when you start jogging or running is: Get a good pair of shoes. You cannot jog or run if your feet hurt from blisters, heel pain or any other condition. Good shoes will prevent injury and make jogging easier. There are many famous brands, but no one brand is perfect for everyone. Go to a good sporting goods or running store to get advice.
Key Shoe Elements
The key elements in a running shoe are outer sole, midsole, construction, cushioning, stability and upper. The midsole and cushioning affect the impact on the foot when it strikes the ground. The upper determines the fit in four key areas: last or basic shape of the shoe; toebox, where the toes fit; heel counter, reinforcement in the heel for motion control and stability; and Achilles notch, to protect the Achilles tendon.
Know Your Surface
Know what kind of surface you will be jogging on. The two main types for beginning joggers will be trail running or street running. Jogging on a gravel or composite material trail or on a treadmill will have less impact than jogging on a street or hard pavement. Street shoes have more cushioning and are the most common type bought because they also can adapt to trails or treadmills.
Fit Your Foot
Fit the shoe to your foot. This is obvious, but it must be right. Shoe lasts are straight, curved or semi-curved; find the one that most resembles the shape of your foot. Get shoes that conform to your arch — normal, low or high. People with low arches run on the insides of their feet — pronate — and need shoes with good stability control. People with high arches run on the outsides — supinate — and need more cushioning. If you're unsure of your foot type, make an impression on paper with a wet foot and see how much of your arch touches the paper.
Test the Shoes
Try shoes on, wearing the kind of sock you will wear while jogging, and jog a few steps around the store. Some sporting goods and running stores provide treadmills where you can try out shoes before you buy. Shop later in the day when feet tend to be slightly larger so you don't get shoes too tight. Sstart with your basic shoe size, but move up or down depending on comfort. Don't be influenced by brand names or price. Not every brand will fit every jogger perfectly, and many decent shoes will cost less than $100.
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