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. Many people end up getting a running shoe that’s a half size larger than their street shoes. The extra room allows your foot to flex and your toes to move forward with each stride. discount nike womens shoes australiaWhen 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. nike canvas shoes collectionTry shoes on both feet and take them for a test run around the shop, on a treadmill, or on the sidewalk.best mens basketball shoes 2015

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.nike shoes cheapest online india Don’t be a trendsetter. price for nike shoes in indiaThere 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. best running shoe stores chicagoBut 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!When it comes to running shoes, size matters. Buying shoes on size alone won't always get you the best fit, though. As you run, the impact causes your foot to splay and your toes to push forward. Running shoes that are too tight lead to blisters and toe pain, while shoes that are too loose cause your foot to slip around leading to ankle or knee injuries. Understanding where your shoe needs to have room and where it should be snug will help you get the best fit for your run. During a run, the extra blood and fluid flow and the impact of each strike causes your foot to swell. To accommodate for this, your running shoes should have extra space at the toe and the toe box, says RoadRunner Sports. When standing in your shoes, there should be a thumb's width of space between the end of your longest toe and the tip of the shoe. You should be able to wiggle your toes. To provide stability and support while still being comfortable, the middle portion of your running shoe should fit like a glove.

The fit should be comfortably snug without having to overly tighten the laces. If you find a shoe that fits well but feels a bit too loose or too tight at mid-sole, different lacing styles can help change how the shoe conforms to the middle of your foot. A shoe that is too loose or too tight at the heel will leave you with blisters after even a short run. When trying on shoes, lace them up and walk around. If you feel the shoe slipping around at the back of your foot, the shoe is too large. The heel should also not feel tight or constrictive with the shoe laced up. There should be an overall snug feeling at the back of your foot. A pair of running shoes should feel comfortable the moment you slip them on. If you buy shoes with the thought of breaking them in, those shoes don't have the best fit for your foot. When shopping for running shoes, wear the type of socks you normally wear on a run, and go in the late afternoon. This is when your foot is somewhat swollen, says Running Warehouse, so you'll get a better indication of how the shoe will fit during a run.

In many cases, running shoes need to be half a size larger than other shoes so be willing to try on a shoe that is slightly larger than you normally wear. Above all, try out your shoes by running on the surface you run of most often. Gain 2 pounds per week Gain 1.5 pounds per week Gain 1 pound per week Gain 0.5 pound per week Maintain my current weight Lose 0.5 pound per week Lose 1 pound per week Lose 1.5 pounds per week Lose 2 pounds per week How to Measure Your Foot for Running Shoes How to Prevent Toes From Curling in Running Shoes How Tight Should Your Basketball Shoes Be? The Best Youth Basketball Shoes The Best Golf Shoes for Wide Feet 5 Things You Need to Know About Breaking in Running Shoes How to Properly Stick Shoe Pads in Shoes to Prevent Feet From Slipping Forward Are Low-Top Basketball Shoes Safe? Causes of Outer Foot Pain From Running Remedies for the Size-Too-Large Shoe: Closing the Gap in the Back of Heels