So, you’re ready to start running. Running offers a wealth of benefits for your overall well-being. Avoid the risk of injury with good shoes and good mechanics. Here’s how to choose your shoes.



How the shoe feels on your foot is important. Try on several brands and styles and run in them to get an idea of their comfort level. Many running stores have a treadmill or space where you can run a few laps in the store.



Running puts a lot more pressure on your body, particularly your joints, than just walking. So, cushioning really matters. Choose a shoe that provides cushioning against the force of your feet on the pavement.



Running shoes should be larger than your regular shoes. Try on shoes at least one size larger. You are looking for a shoe big enough to allow the width of your thumb between your longest toe and the front of the shoe. In addition to a bit of wiggle room, you’ll want to be sure there is no slipping on the heel. 



Your shoe should offer a secure fit through the mid-foot. As you try different shoes, wear socks like the ones you intend to wear when you run. Tie the shoes and give them a spin. Scan your feet as you try the shoes. Notice how your toes, heels, ankles and balls of your feet feel. You may even want to develop a quick scale in your head, so you can make fair comparisons and ultimately, find the best shoe for you.



Finally, the right shoe also has to be one you like. Lacing up in a shoe you think looks good on you just adds to the appeal. Go for a shoe that fits your personality. After all, you’ll be spending lots of time in them. You may even find that your shoe is a conversation starter at the next post-race party.



You don’t need to spend a lot of money to get a shoe that offers comfort, cushioning and style you need. Experiment with shoes across different price points so you don’t fall into the trap of thinking the more you spend, the better the shoe. That isn’t necessarily true.


Running is a great way to boost overall health. It can also be a fun way to meet and connect with others, see new places and nail new fitness goals. Just lace up and get started.