As Lifehacker's resident marathon runner and senior finance writer, there is one perfect point where my worlds intersect: buying sneakers. When it comes to investing in—and maybe even splurging on—running gear, nothing affects your running experience more than your shoes. Finding the perfect running shoes is about much more than style or brand preference. Proper footwear can be the difference between achieving your running goals and suffering through preventable injuries.
If your gear is fitting improperly, "you're probably feeling prone to pain and injury," Lyons-Quirk says. "You might have pain in your feet, but also pain in your knees or hips when you walk or run."
Understanding your running style
Before selecting shoes, it's important to understand your running mechanics. Broadly speaking, there are two main categories of runners:
Stability runners overpronate, meaning the arch collapses during landing and the foot rolls too far inward. This can create alignment issues while you run.
To find the best stability shoes, look out for extra guidance and support to control the excessive movement. Lyons-Quirk recommends the Brooks Adrenaline or the ASICS GEL-Kayano.
Brooks Women’s Adrenaline GTS 23 Supportive Running Shoe at Amazon Shop Now Shop Now at Amazon Saucony Men's Ride 18 Sneaker $139.95 at Amazon Shop Now Shop Now $139.95 at AmazonThumb's width of space: A common tip is there should be roughly a thumb's width of space between your longest toe and the front of the shoe.
Secure heel: Your heel should feel snug but not tight, with minimal slippage when walking.
Comfortable arch support: The arch support should contact your arch without feeling intrusive.
Red flags of a poor fit
Blisters, hot spots, or calluses developing after runs
Pain in your feet, ankles, knees, or hips during or after running
Feeling unstable during your runs
Here are some times you when you should consider getting professionally fitted:
After significant weight changes
Every 1-2 years, as feet can change over time
Tips for sneaker shopping
This might sound unconventional, but my hot tip is to shop for sneakers later in the day. Just like how I never buy jeans before I've eaten breakfast, I find my feet naturally swell throughout the day, and I want to make sure my sneakers can handle all my feet fluctuations.
And most importantly, make sure you can take your shoes on a test run before committing to anything. Many specialty shops allow you to jog around the store or even take a short run outside.
Finding the right running shoes is a personalized process that directly impacts your performance and injury risk. As Lyons-Quirk emphasizes, each foot is different, and matching your specific needs to the right shoe is the number one key to running at your best.
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