How to Choose Running Shoes That Fit Your Feet
Running shoes are the main piece of equipment you'll need, and the right pair makes running more comfortable. But the "best" shoe differs for every runner, so ignore the hype and focus on fit.
What to check
- Length: about a thumb's width of space beyond your longest toe.
- Width: your toes should spread without feeling squeezed.
- Heel: it should be secure with no slipping.
- Comfort: shoes should feel good from the first step. Don't count on breaking them in.
Cushioned or minimal?
Cushioned shoes absorb impact and suit most beginners and long runs. Lighter, firmer shoes feel faster but offer less protection. Evidence for matching shoe type to your foot shape is limited, so comfort is the best guide.
Shopping tips
- Try shoes on in the afternoon when your feet are a bit swollen.
- Wear the socks you'd run in.
- Jog a few steps in the shop.
- Ask about the return policy.
When to replace them
Many shoes last somewhere between 500 and 800 kilometres, depending on the runner and the shoe. Replace them if the cushioning feels flat or you develop new aches.
