1. Select a shoe type based on your arch shape and stride. There are four common types of shoes: neutral, stability, cushioned, and motion-control. You will want to pick the shoe for you based on your arch shape and stride (e.g., pronation, supination), as illustrated in the graphic below. A trained professional should be able to help you determine your arch shape and stride and pick the right shoe. However, here are some tricks for how to get a general idea.

2. Be smart when shopping for shoes. You should have about a thumbs width of room between the end of your longest toe and the front of your shoe. Your heel should feel secure. No slippage! Don’t just pick the most expensive option, assuming they will be better.  Instead, try on multiple shoes, walk or jog around the store to evaluate comfort, and pick the ones that feel the best.

Shop for shoes at the end of the day, rather than in the morning, because your feet swell throughout the day. This will give you a more accurate view of your actual size. Give each shoe the flex test. If possible, get fitted by a trained professional.

3. Wear your shoes correctly. Always tie and untie shoes when putting them on and taking them off. Lace your shoes properly. Replace running shoes when they begin to show visible wear or after 500 miles of use, whichever occurs first. This typically is after three to four months.

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