1. Go to a Specialty Store
Looking for the best way to ensure that you're getting the right running shoe? Seek the assistance of a well-trained rep in a specialty running store. In her book Runner's World Guide to Road Racing, Katie McDonald Neitz says that runners should go to experts who can provide advice on the best shoes and help you find the perfect fit. "The personnel at running stores are specifically trained about the sport, the special needs of runners' feet and the construction of the running shoes," she says.
2. Take Your Time
Sometimes you need to test out multiple pairs before finding the right fit, says McDonald Neitz. "Treat a new pair of shoes like a new car--you wouldn't purchase it without a test drive." Take a spin on the store's treadmill (most specialty shops will have one for this purpose) or go for a run outside to get a good feel for the shoes.
3. Get Measured
Sure, you're an 8 in your old Nikes, but you may measure another size in a different brand. "Sizes differ because of different foot forms, shapes of uppers and stitching. Also, as you age, your foot size may gradually change," says McDonald Neitz. Women may also experience changes following pregnancy, so have your feet measured every time you buy, and always try shoes on for fit.
4. Shop Late
Thanks to swelling, your foot changes size throughout the day, usually topping out around 4:00 p.m. That said, it's best to buy your shoes in the evening so you're guaranteed a good fit. The right shoe for you will have about a half an inch between your toes and the top--anything snugger may lead to blisters and black toenails.
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