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.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.You may think you know your size, but it’s best to get your feet measured each time you buy new shoes.

Your feet change over time, and one model’s fit can be drastically different from another’s. You also want to have your fet measured later in the day, when they're at their biggest. nike soccer shoes streetMany people end up getting a running shoe that’s a half size larger than their street shoes. best price mens leather sole shoesThe extra room allows your foot to flex and your toes to move forward with each stride. nike hi top trainers ukWhen 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. tennis shoes online china

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. mens running shoes with heel supportWhen you go shopping, take along the shoes, socks, and any inserts that you’ve been using. best winter road running shoeThat 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. Actually, just try the shoes on and I work on the principle of when standing, make sure there’s at least the width of your thumb of space available at the front of the shoes. Depending on the brand and style can alter the sizing too so it’s important to try the shoes on. Not to mention things like the width and fit being crucial too depending on your foot shape. My foot size is 10 1/2 wide. Once to get a pair of shoes I really really liked (probably Nikes) I bought a size 11 instead, good width, toes slightly too long, probably not a problem, right? The first week breaking in the new shoes I tripped, fell hard, with minor knee and hand abrasions.

Dawn was breaking and there was enough light to now see the two lane asphalt road on which I was doing 4 miles, so before completing my run I walked back to see if I could find a reason for my fall. I was astonished to find my demise was caused by a dollop of asphalt less than 1/4 inch/.6 cm high. I believe the extra toe length also contributed to my fall and would not have happened if I had been more accustomed to the shoes, but I'm still amazed how little 'clearance' efficient distance runners seem to use when running on smooth surfaces. As I never fell on grass and other surfaces I assume I and other runners just adjust the 'height' of their stride based on the perceived terrain without much conscious thought. So if you are between sizes you may need to go either way depending on the fit, brand, socks you will be wearing for that season, and the hardness of the surface on which you might fall. Run Well, Live Long!Fit & Buying Tips for Running Shoes For enjoyable, comfortable running, your running shoes should fit a little differently than

your casual shoes... in a word: BIGGER. Often this means buying a different size than you're used to in order to get the fit you need. Fitting you in the right shoe is what we do. That's why we're perhaps the only running company to fit test every shoe we sell. Here's how your running shoes should fit: Wiggle Room - You should have about a thumb's width of room between the end of your longest toe and the front of the shoe. Hold It - Look for a secure, comfortable fit through the midfoot. gently holding your foot in place. The Heel Deal - There should be little or no slipping at the heel. Road Runner Sports is perhaps the only running retailer to fit test every shoe we sell. Real-world testing lets us get you the right size better than anyone else. These lacing tricks might be just what you need to snug up the heel or loosen up that tight spot for the perfect fit. Go here to print out our handy foot sizing charts and measure your feet at home.