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If you\u2019ve ever walked into a sporting goods store and been overwhelmed by the sheer selection of shoes and sneakers displayed on the walls \u2014 not to mention terms like \u201cpronation\u201d and supination\u201d being thrown around so casually \u2014 know that you\u2019re not alone. But a new study<\/a>\u00a0finds that, ultimately, the shoe that is most comfortable for you will lead to less injuries.<\/p>\n \u201cRunning shoes<\/a> can be one of the most confusing products out there,\u201d says Claire Wood, senior product manager of Performance Running at New Balance<\/a>. \u201cThere are so many options and styles \u2014 even within the same brand,\u201d she adds. So don\u2019t discount one pair because you hated a previous one, or alternatively, don\u2019t expect to fall in love with sneakers because you\u2019ve worn and adored a brand\u2019s pair in the past.<\/p>\n RELATED:<\/strong> 5 Calorie-Blasting Cardio Exercises\u00a0<\/a><\/p>\n Before you even think about purchasing a pair of kicks, head over to your local running<\/a> specialty store. You\u2019ll get better-quality shoes for your money, since many brands send cheaper, lower-quality versions of their shoes to the big-box retailers. Bonus: Most running stores will also analyze your gait in order to recommend an appropriate fit \u2014 on the house, too.<\/p>\n Don\u2019t have a running store nearby? Try doing your own gait analysis at home: Film yourself running (ideally on a treadmill), take notes on your stride and form (using our below list as your guidelines), then order a few pairs of shoes online designed for your own foot strike. You\u2019ll be out the door and running in no time.<\/p>\n RELATED:<\/strong> The 25 Best Shoes for Every Workout<\/a><\/p>\n 1.\u00a0<\/strong>Assess Your Skills RELATED:<\/strong> The Beginner\u2019s Guide to Trail Running<\/a><\/p>\n 2. When in Doubt, Size Up 3. Figure Out Where Your Foot Stands A simple test you can do to figure out exactly how much support you need is to stand on both feet and bend your knees. If your arches and the insides of your legs tilt inward, Wood says, you may need some extra support in your shoes, because it suggests your feet and ankles have problems stabilizing the body. Try an aptly named stability shoe to address your overpronation<\/strong>, as shock will be absorbed more efficiently.<\/p>\n On the other hand, if all of the weight appears to be the outside of your foot, then you supinate, also referred to as underpronation<\/strong>. Avoid a stability shoe, which will irritate your arches. These clunky sneaks, while great for some, will improperly concentrate the force of impact, causing uneven weight distribution. Instead, look for shoes with flexible soles to help your foot roll outwards less.<\/p>\n Everything look in line? Then you\u2019re neutral<\/strong>, which means you can wear just about any shoe \u2014 ones with cushioning are great for newer runners, while seasoned pros can give lightweight, minimal sneakers<\/a> a try.<\/p>\n 4. You Shouldn\u2019t Hear a Sound RELATED:<\/strong> Ultrarunning: Are We Meant to Go the Distance?<\/a><\/p>\n 5. Take It Outside RELATED:<\/strong> You Got a Running Injury During Race Training, Now What?\u00a0<\/a><\/p>\n 6. Buck the Trends 7. Comfort Is KingWhy the Sneaker Struggle Is Real<\/strong><\/h3>\n
7 Insider Secrets to Find the Right Running Shoes<\/strong><\/h3>\n
\n<\/strong>How much you run and where you\u2019re running are both key factors in finding the right shoe. Do you total five miles a week or are you pushing 50? The higher the mileage, the more cushioning your shoe should have to protect against the repeated impact. And if you\u2019re a road warrior who loves to pound the pavement, you\u2019ll need a completely different shoe than someone who\u2019s regularly exploring the trails instead. Be honest about where you\u2019re at \u2014 your body will thank you for wearing a shoe that meets your mileage needs.<\/p>\n
\n<\/strong>If you\u2019ve ever had a bruised toenail, you were probably running or wearing a shoe that\u2019s too small for you, Woods says. Since your feet will move around in your sneakers (as they should!), Wood recommends trying on kicks that are at least half a size larger than what you buy for your street shoes. And when you\u2019re trying them on, \u201ctake a look at which toe is the closest to the tip of the shoe,\u201d she says, \u201cthen make sure that you have at least a fingernail\u2019s length distance from that toe to the end of the shoe.\u201d Otherwise, you know what to do \u2014 go up another half size.<\/p>\n
\n<\/strong>Or, more specifically, how it rolls during your foot strike. This plays into those dictionary terms we threw at you at the beginning \u2014 pronation, supination and ultimately, the amount of support your feet need from a running<\/a> shoe (which will then, in turn, help improve your overall running form<\/a>).<\/p>\n
\n<\/strong>The sneaker you can run the most quietly in is the right one for you, says Spencer White, head of Saucony<\/a>\u2019s Human Performance and Innovation Lab. \u201cThe quieter the sneaker,\u201d he explains, \u201cthe less impact and stress it will have on your body.\u201d Hearing your foot slapping as your heel hits the ground means that a particular model is too stiff in your heel and isn\u2019t moving with your foot, causing greater impact on your joints \u2014 far from ideal!<\/p>\n
\n<\/strong>If you\u2019re at a specialty store, see if the employees will let you take a pair for quick jog around the block. While the treadmill<\/a> can be a great training tool, it\u2019s built with extra cushioning, so it\u2019s already a much softer surface than the road. Going outdoors will give you a better feel for how the shoe will perform. But keep in mind that cushioning is a personal preference. \u201cSome runners might prefer a lot; others might want to feel like they\u2019re closer to the pavement,\u201d says Wood. However, if you\u2019re lacking cartilage in any of your joints or have had surgery, you might want to opt for more rather than less, she says (always check with your doctor first).<\/p>\n
\n<\/strong>No matter how on point your street style is, trying to make super-chic sneaks work for your workouts could get you in trouble if you don\u2019t do your research first. \u201cFads often lead to injury,\u201d says Wendy Winn, PT, OCS at New York Custom Physical Therapy<\/a>. For example, if you\u2019re looking to run a marathon<\/a>, you might want to forget about trendy, lightweight minimalist sneaks. The body requires more support over a long distance than those can provide. Winn recommends assessing what your body and foot really<\/em> need before blindly going with the prettiest kicks on Pinterest.<\/p>\n
\n<\/strong>Most important, though, is your own comfort, says White. The shoe shouldn\u2019t pinch, crease on your foot in an uncomfortable way, or cause aches and pains to your leg. It should move with<\/em> you, not push you around, White adds. \u201cOur brains are way more sophisticated in how they sense their movement than someone watching us is. You need to trust yourself and how you move,\u201d he says.<\/p>\n