Make Sure you are choosing the best shoe for your training and specifically for your feet.

1. The perfect shoe is one that replicates your foot. In other words, the less the shoe interferes with the foot's natural mechanism, the greater it will perform to absorb the forces of impact brought on by the dynamics of running.

 2. Bring Useful information to the store. What injuries have you had in the past and what if anything is your current problem? Bring your old shoes in to the store. Which shoes have been successfully used in the past and which ones caused problems? What is your general foot type and foot shape? How have previous shoe models worn?

 3. Have your feet measured, as you age, you'll find that your foot size may gradually change. Each manufacturer often changes where their shoes are made and the last that the shoe is made will vary from one manufacturer to another. The measurements should include sitting, standing and heel to toe, heel to ball and width. In spite of obtaining a number from the Brannock measuring device, you'll still have to actually fit the shoe to your foot. The measurement itself is only a general guide.

4. If you wear an insert, an orthotic or an orthotic with a flat insert underneath it, bring these along to the shoe store. And be sure to wear the same type of sock when you are fitted for your shoe as you will wear when participating in your sport.

 5. You need a fingers width between your longest toe and the end of the shoe. The shoe should be fit with your index fingers width between the longest toe and the end of the shoe. The toe box should have adequate room for your toes. The shoe should bend at the ball of your foot where your toes actually bend. If the heel to ball fit is off, then the break of the shoe will not match your foot and abnormal forces will develop in your foot and in the shoe. The heel should be stable and not move in and out of the shoe. Wear the shoe for at least 10 minutes in the store, and do a brief jog on our in store treadmill.

6. Check the shoe for defects. Examine the exterior of the shoe for tears, improper stitching and other blemishes and defects. Place the shoes on a level counter and make sure the shoes line up evenly, stable, that the heel is straight, and there are no obvious defects.

 7. Check the wear of your shoes regularly. Make sure you examine and replace your shoes regularly. Most running shoes last for between 350 miles and 500 miles of running. Checking and changing your shoes is one of the best ways to avoid injury. With a careful training schedule that avoids over training and doing too much, too soon, too quickly and too often, you can reduce your risk of injury. Be sure to check all aspects of your shoe for wear. Make sure the outsole is not worn through. Make sure that the heel counter is not tilted in or out. Check for holes worn by the pressure of your toes.

8. Once you have purchased a new and comfortable shoe, it is essential when changing your shoes that you do it very gradually in order to aid the mechanical change and the requirements on the muscles of the foot and calf to adapt progressively. Start by running your easy recovery runs in your new shoes and then progress to tempo training after a few weeks, keeping your old shoes for your tempo workouts.