How to Select your Running Shoes

Tips for buying sports footwear

  • Always get fitted for a running shoe preferably from a specialty shoe shop.
  • Buy shoes at the end of the day as feet are larger from the day’s walking.
  • There should be a finger breath between the longest toe and the end of the toe box.
  • The widest part of the shoe should be at the widest part of the foot.
  • Proper lacing is essential.
  • Wear running socks and any orthotics in the shoe at the fitting as these affect shoe fit.
  • Take a test run in the shoes if possible. If the shoes don’t feel good, don’t buy them!
  • Running shoes do not need to be broken in.
  • Use sports-specific shoes for the specific activity.
  • Check your shoe size each time you buy new shoes. (Feet increase in size as we get older.)
  • Check the shoe for defects and symmetry.
  • Researchers show a significant correlation between infrequent change of running shoes and injury.
  • Sole wear does not reflect the lack of shock absorption of a shoe.
  • Mileage guidelines or time-frames are a more reliable means for deciding to replace the shoe.  A rough guide to consider changing shoes after 150 hours of cross training, 300–500 miles of running, and 1000 miles of walking (or 6 to 12 months).
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