Colorful running shoes can inspire almost anyone to lace up and attempt a 5K (or a mile, whichever). But cool sneakers won't take you far if they're terribly uncomfortable. To avoid both blisters and serious injuries, forget everything you know about sneaker shopping, and use these expert tips to find the pair that'll keep you going and going and going — or at least make running less torturous. 1. Ignore recommendations from your friends. While you might be tempted by the running shoes that your fittest friend swears by — after all, she ran a freaking marathon in those! — they may not be the best pair for your feet. "The way you move is highly unique — as unique as your signature or your voice," says Paul Langer, DPM, podiatrist, president of the American Academy of Podiatric Sports Medicine, and co-owner of a shoe store. Because your stride is almost definitely different from your friend's, your ideal shoe probably will be different too. 2. Never buy a totally new pair online.

"You can't assess comfort without making comparisons, so you have to try on at least two or three pairs before you select one," Langer says. nike shoes for sale outlets(And before you cry, "Free returns!" admit it: It's easier to try on a bunch of options in a store than it is to lug boxes back to the post office.) best long distance road running shoesIf you're new to running, try at least one lightweight pair with a super-thin sole, and one thicker-soled pair that looks sturdier. toddler nike shoes 10It will help you figure out what feels best and narrow down a large selection.nike toddler shoes red

3. Don't trust running store technology. Shoe salespeople often use fancy-shmancy gizmos to assess your gait and find the perfect shoe, i.e., one that improves performance and minimizes the risk of injury. baby girl nike shoes ukBut real scientists who wear white coats and work in labs and devote their entire lives to motion analysis can't even truly do that. where to buy nike cycling shoesLanger's best advice: "Focus on comfort, and remember that the authority on comfort is the person wearing the shoe." 4. Run before you buy. According to Langer, studies that compare standing, walking, and running have found that running is the least comfortable activity. It's why you can't accurately assess a pair of running shoes without taking them for a test drive. Langer suggests running around the store (or on a treadmill, if they have one) for 30 to 60 seconds to assess comfort before you throw down for the pair.

5. Color does make a difference. Well, at least when it comes to the shoe sole. Black soles are made of carbon rubber (the same stuff used in car tires), so they're heavy and super durable. White and colored soles are made from blown rubber, a lower-density, softer material that contains more air and weighs less. So how do you know which color to choose? Consider the surface you typically run on. If that's concrete or asphalt, which cause more wear and tear on your shoes, go with black soles. And if you run on a padded track, treadmill, grass, or dirt trail, colored soles will take you the distance. 6. Cushy shoes aren't always comfortable. Your joints move more when you wear super-soft soled running shoes, which may not work for your body or stride. Try pairs with different levels of cushioning to see what really feels best. 7. Trail-runners don't need super-stable sneakers. It's true that you're more likely to twist an ankle when you run off-road. However, your safety net isn't cushioning — it's control.

A minimalist-style shoe (i.e., thin-soled) can help your foot adapt to an uneven surface so you don't end up sprawled on it. 8. Don't buy shoes that fit perfectly.You want your running shoe to be snug in the back two-thirds with plenty of wiggle room up front to accommodate swelling, which almost always happens when you run. Most people are good to go with a half-size larger than whatever they typically wear. If you run ultra-long distances, though, your feet will swell even more, so go nuts and get a full size larger. 9. Don't overthink the laces. "People try to compensate for poorly fitting shoes by yanking at the laces," Langer says. "If the shoe works well for your foot, you should be able to tie it with normal tension." 10. You shouldn't have to wear in new sneakers. Because running shoes are made with synthetic materials, they should feel good from the first run, Langer says. 11. You probably don't NEED new running shoes. Experts say running holes through your soles could lead to injury.

To find out whether you need to replace your pair pronto, flip the shoe over and use your thumb to apply pressure near the toe. If you can press in significantly, the shoe is past its prime. To double check, hold the shoe upright, cup your palm around the heel and try to fold the toe back toward the heel. If there's any visible creasing in the middle of the sole, you're ready for a new pair. No holes or other signs of wear and tear? You can still cash in on new sneakers any time you'd like. Running Clothes You'll Actually Want to Wear Follow Elizabeth on Twitter. Forgot your username or email?Home  /  Workout Routines  /  Exercise Equipment  /  Running Shoes Winner: Saucony ProGrid Echelon 2 Word on the Street: These shoes "support high arches perfectly" without "compromising comfort or stability." The sneaker's signature foot-hugging lacing and its breathable mesh upper mean "no blisters, no rubbing, and nothing uncomfortable at all." The "cushioning is just right," keeping this 10.9-ounce shoe light enough for your speed needs.

Best of all, "they make you feel fast!" The shoe fits if: you have high arches you supinate (foot turns outward as you strike) or have a neutral gait (foot turns neither out nor in) you need extra cushioning and/or want a lighter style WIN a prize a day! Runner-up: Asics Gel Nimbus 12 Word on the Street: The "supercomfortable" sneaker has extra "pillowy" cushions under the forefoot, which give it "great shock absorption." A new vertical groove down the center of the outsole helps your foot flex "smoothly and more naturally" as you run. Winner: New Balance 1226 Word on the Street: "The fit was perfect from heel to toe," both "light" and "flexible," "like slippers." The shored-up midsole helps keep your foot from overpronating, providing "excellent stability on the road." Strategically placed gel pockets diffuse impact all along the bottom of your foot, creating "nice shock absorption," which "leaves your legs and joints feeling great." you have normal arches (neither high nor flat)

you overpronate slightly (arch flattens out a little and foot turns inward as you land) you like cushioning and a not-so-heavy style Runner-up: Under Armour Women's UA Illusion II Word on the Street: These "lightweight," "comfy" kicks have an improved EVA foam midsole that cushions throughout for "good shock absorption" that still allows you to feel "speedy." A small plastic bridge sits under your arch and helps prevent your foot from turning inward on landing, providing "just-right support for someone who overpronates slightly." Winner: Mizuno Wave Alchemy 10 Word on the Street: Running in this "light," "not clunky" shoe is like "walking on clouds." Two pieces of wave-shaped plastic in its midsole provide "exceptional stability" for moderate to severe overpronators, while added cushioning in the heel and forefoot creates "excellent shock absorption." you have very flexible and/or flat arches you really overpronate (turn foot inward considerably as you land)

you feel better in a built-up shoe with a lot of added stability Runner-up: Saucony ProGrid Hurricane 12 Word on the Street: "Feel supported without feeling weighed down" in this "amazingly comfortable" shoe. Denser foam in the midsole and special lacing help keep feet steady. Its wicking sock liner and shock-absorbing features mean "no blisters, no discomfort, nothing but ease." Winner: Brooks Adrenaline ASR 7 Word on the Street: These all-terrain kicks "feel amazing regardless of the surface you're running on." They feature a full-length biodegradable midsole to help bolster arches on uneven ground and special cushioning under the heel and forefoot to reduce impact. you could wear them all day," but the lug-filled outsole with "incredible traction" means that they were meant for outdoor miles. you run primarily on dirt paths or trails you run rather than hike you frequently go from road to path while running Runner-up: The North Face Sentinel

Word on the Street: Designed for both road and trail runs, this "perfect-fitting" crossover shoe features a dense, extra-supportive midsole plus a sturdy carbon-rubber outsole good for any surface and for "great stability." With its "just right" cushioning, this sneaker "isn't necessarily a head turner, but once you get to know its personality, it's a hottie." On the heels of new research indicating that landing on your forefeet — as you do when you run shoeless — rather than your heels may reduce injury and improve efficiency, a trend toward barely-there sneakers is afoot. Here's a mini guide to the main low-foam varieties. The featherweight (6.4-ounces) and hyperflexible Nike Free was designed with less foam than a typical neutral running shoe. The latest Nike Free Run+ edition features more cushioning and support than previous models but keeps the same go-with-the-flow grooves in the outsole and the nearly seamless, bootielike construction of its predecessors. Unlike most sneaks, which feature a slightly raised heel, Newtons pack the extra cushioning and thicker treads in the forefoot to encourage and absorb forefoot strike.

The Newton Terra Momentus is a new off-road version with the same technology plus trail-specific updates, like a mesh upper designed to keep debris out and a durable rubber outsole for added traction. About as minimal as it gets, the Vibram FiveFingers is built to give your feet minimal support while you run, forcing your muscles to do more work. These slip-ons provide padding under your forefoot and an individual slot for each toe so that your entire foot is free to flex and expand as you go. The Bikila is the first Vibram FiveFingers model built specifically for runners. It features a soft, moisture-wicking insole and a new outsole designed to help distribute impact as you strike. Q. If I buy lighter sneakers, does that mean I will have to replace them more often? A. Probably, says Dave Harkin, co-owner of Portland Running Company in Oregon. The rule of thumb is that an extra-stability running shoe can take about 400 miles of use, while low-foam racing shoes usually lose their cushioning at 150 to 200 miles.

"Expect the typical lighter-stability or lighter-cushioning [aka neutral] shoe to last somewhere between the two — about 300 miles," Harkin says. Still, he advises Holly Golightlys to pick feel over frugality: "The latest light foams are getting more durable; plus, you shouldn't settle for so-so miles if you can experience awesome ones." Q. Do I need different shoes for racing and my training miles? A. If you're looking for a little edge, yes. "To have the most efficient shoe for a race­ — one that is lighter and lower to the ground — many of its characteristics would be in direct competition with training-sneaker elements, such as durability and stability," Harkin explains. In other words, the fewer training wheels on the sneaker, the faster your foot turnover. If you normally need an extra-stability shoe, choose from the Moderate Stability category for a shoe that's right for racing. But if you can invest in only one sneaker, stick with a style that supports you best through all those runs you need to get yourself in race shape.