The right running shoe can make every mile feel better.

Whether you’re training for your first 5K, logging miles every week or just want a comfy shoe for walking and exercise, fit matters. Wearing shoes that fit your feet and your gait can make activity more enjoyable and may help reduce your risk of common injuries.

The First Steps to the Right Fit

Many people assume they know their shoe size. But feet can change over time. It’s also common for one foot to be slightly larger than the other.

That’s why Dr. Mayer recommends getting measured before buying a new pair of running shoes, especially if you haven’t had a shoe fitting in years.

When trying on running shoes:

• Make sure there’s about a thumb’s width of space between your longest toe and the end of the shoe.
• Your heel should feel secure without slipping.
• The shoe should feel comfortable right away.
• Wear the socks you typically run or exercise in.
• Bring any custom inserts or orthotics you use regularly.

Tips for Finding the Right Shoe

Shop later in the day

Your feet naturally swell as the day goes on. Shopping in the evening and trying on shoes when your feet are more swollen can help prevent them from feeling too tight during a workout.

Ask for expert guidance

Specialty running stores often have staff trained to check shoe fit and suggest shoes based on your feet and goals. You can also consult a sports medicine physician or podiatrist. This helps if you have repeat injuries, long-term foot pain or past bone-related problems.

Get measured regularly

Many adults assume their shoe size never changes. But foot size and shape can shift over time. Since one foot is often slightly larger than the other, choose shoes that fit the larger foot comfortably.

Understand your pronation pattern

Pronation refers to the way your foot naturally rolls when you walk or run. Understanding your movement pattern can help guide shoe selection.

One way to identify your pronation pattern is by looking at wear patterns on an older pair of running shoes.

Types of Pronation

Neutral pronation

People with neutral pronation distribute weight fairly evenly across their feet.

• Foot profile: Normal arches
• Wear pattern: More wear at the balls of your feet and the middle of the heel
• Potential injury risk: Lower risk of certain overuse injuries, although injuries can still occur
• Recommended shoe: Neutral running shoes with appropriate cushioning

Overpronation

With overpronation, the foot rolls inward more than usual.

• Foot profile: Low arches or flat feet
• Wear pattern: More wear alongside the inside of the shoe and heel
• Potential injury risk:
• Shin splints
• Plantar fasciitis
• Heel pain
• Bunions
• Recommended shoe: Stability shoes designed to provide additional arch support and control inward motion

Underpronation

Also known as supination, underpronation occurs when the foot rolls outward.

• Foot profile: High arches
• Wear pattern: More wear along the outside of your shoe and heel
• Potential injury risk:
• Plantar fasciitis
• Shin splints
• Ankle sprains
• Recommended shoe: Neutral shoes with extra cushioning to help absorb impact

Comfort Matters More Than Trends

Running shoe technology continues to evolve. Today’s options range from highly cushioned shoes to minimalist designs and carbon-plated racing shoes.

For most people, the latest trend matters less than how a shoe feels on their foot.

“A shoe should feel comfortable when you put it on,” says Dr. Mayer. “You shouldn’t expect to break it in or hope it gets better after a few runs.”

If a shoe feels awkward, too tight or unstable in the store, it’s probably not the right choice.

When Is It Time To Replace Running Shoes?

Even your favorite running shoes won’t last forever.

Over time, the materials that provide cushioning and support begin to wear down, even if the shoes still look good from the outside.

Most runners should replace their shoes every 300 to 500 miles. The exact timing can vary based on body weight, running surface and shoe design.

Signs it may be time for a new pair include:

• Worn treads on the soles
• Less cushioning than before
• New aches and pains during or after exercise
• Uneven wear patterns

Feel Good Reaching the Finish Line

Finding the right running shoe starts with understanding your feet. A proper fit, the right support and attention to your foot structure can make exercise more comfortable and help reduce your risk of injury.

“Picking the right shoes can help you keep up with your exercise plan,” says Dr. Mayer. “The wrong shoes can lead to pain or injury, and that can set you back.”