When you first start working out, it’s tempting to dust off the vaguely-athletic-looking shoes in your closet, but it’s not a good idea. Worn-out or ill-fitting shoes are a leading cause of injury. And wear and tear are not always apparent to the naked eye. If you want to stay healthy, fit, and injury-free, invest in a good pair of running shoes. Follow these tips to make sure you get the pair that you need. warmup Quote of the Day, motivation, and inspiration — every morning rundown Advice on training, nutrition, shoes, and more — every evening Keep this field blank Enter your email address You may unsubscribe at any time.It may feel like a lot to spend up to $120 on a pair of running shoes, but the investment is worth it. Consider this: Whatever your new shoes cost, it is likely less than the money and time you’d spend seeing the doctor because you got hurt.It’s best to go to a specialty running shop (not a big-box or department store) where a salesperson can watch you run and help you select a pair of shoes that offer your feet the support they need.

Find a specialty running store near you.nike sports shoes chinaYou may think you know your size, but it’s best to get your feet measured each time you buy new shoes. buy cheap nike sb onlineYour feet change over time, and one model’s fit can be drastically different from another’s. where to buy nike cheetah shoesYou also want to have your fet measured later in the day, when they're at their biggest. best walking shoe shop londonMany people end up getting a running shoe that’s a half size larger than their street shoes. nike shoes low cost

The extra room allows your foot to flex and your toes to move forward with each stride. nike shoes low costWhen you’re standing with both shoes on, make sure you have at least a thumbnail’s space between the tip of the shoe and the end of your longest toe. Try shoes on both feet and take them for a test run around the shop, on a treadmill, or on the sidewalk. Bring what you’ve been wearing. When you go shopping, take along the shoes, socks, and any inserts that you’ve been using. That way you can make a realistic evaluation of how well the new shoe will fit your feet. Keep up the rotation. Shoes should be replaced every 300 to 500 miles. Keep track of the date that you bought them in your training log. Don’t be a trendsetter. There is a dizzying array of shoes to choose from, and it can be tempting to be wooed by a bargain-basement price, shoes that “look fast,” or a promise to cure an injury or help you lose weight.

But there is no one best shoe for anyone. There is only one shoe that offers your feet the unique support and fit you need. Try on as many different models and pairs as possible. Don’t shop by price or by fashion. And what about those minimalist shoes designed to mimic barefoot running? There’s no scientific evidence that forgoing shoes decreases injury risk. When you’re just starting out, stick with traditional shoes. Get more advice on picking the perfect running shoe for you. Get the Start Walking Plan now.Your choice of running shoe is a very personal decision. You've got to balance how well they protect your feet and legs with how they fit, how heavy they are and, yes, even how they look. I've run in almost nothing but Asics for many years, and I bet you have a personal favorite that you buy again and again. has crunched the numbers from nearly 135,000 consumer reviews it gathered over a year, along with the suggested retail price of most of the popular brands.

The biggest surprise: The higher the price, the lower the rating in many cases. In fact, the 10 most expensive running shoes, with an average list price of $181 per pair, were rated 8.1 percent lower than the 10 cheapest models (average price $61). "If money is a matter to you, you will not get more in expensive running shoes," says the Web site's founder, Jens Jakob Andersen. "Affordable mid-range running shoes are very nearly the same as expensive running shoes." [Marathons and male egos: Just about the results you'd expect.] That doesn't mean that you should buy $15 running shoes at a department store. Those will almost surely cause you injuries. But Andersen believes that running shoe makers have poured so much money into marketing in their battle for a slice of a multibillion-dollar market that we don't know what's real any longer. According to Running USA, 46.25 million pairs of running shoes were sold in 2013, at a cost of $3.09 billion. Most of the shoes reviewed did reasonably well.

"Runners are pretty satisfied with the shoes they buy in general," Andersen says. But that also highlights the fairly large satisfaction gap between high- and low-priced shoes. "When you spend more, you expect more," Andersen says in trying to explain why expensive shoes may have disappointed some purchasers. But you should not expect to be less satisfied spending more money." Runrepeat bills itself as the Yelp of running shoes. Andersen says he takes no money from any company, funding the site himself. There are no ads. So which brands come out on top? Skechers, Saucony and Vibram FiveFingers took the three spots on the podium, while Reebok, Adidas and Hoka One One brought up the rear.I know that elite marathoners like Meb Keflezighi and Kara Goucher are wearing them, but I had no idea they were that popular. "What Skechers are doing great is that they don't do the really high premium running shoes," Andersen says. "They are the running shoe brand for moms." [Time's up barefoot runners.

Make way for fat-soled running shoes.] As for Vibram FiveFingers, well that's a shock, too. It's all here in a nutshell. The company agreed to pay $3.75 million in refunds after settling a lawsuit that claimed there was no scientific backup for the assertion that the converted boat shoe reduced injuries and strengthened foot muscles. (Skechers paid a much larger refund, by the way, in a similar situation.) On the other hand, they have allowed many people who suffer injuries in regular running shoes to get out on the roads again. As for the bottom, I was very surprised to find Hokas there. The pioneer of the current fat-sole boom is a hot item right now. Ultra-marathoners swear by them, and lots of people are wearing them on the roads. Andersen speculated that as a relatively new entry to the mass market, Hoka still hasn't hit its stride, so to speak. Some of the shoes are beloved, others are hated and the company (owned by Deckers) will probably sort that out in years to come.