1. Understand Pronation

The first tip on choosing running shoes is to understand pronation. Pronation is the rolling of the foot from heel to toe through the foot strike. A proper or neutral pronation is hitting the outside of the heel and up to ball of your foot evenly across the front. This is how your foot reduces the stress of impact. Underpronation is not enough evening out so the outside of your foot takes most of the shock. Overpronation is too much roll across from the outside to the inside of your foot.

2. Determine Your Foot Type

You have a normal arch (neutral pronation) if there's a distinct curve along the inside of your foot with a little bridge connecting the heel and toe end of your foot. In this case, you should choose stability running shoes. You have a low arch (flat feet/overpronator) if there's not much of a curve along the inside of your foot and your imprint shows almost the entire foot. For this type, choose motion-control running shoes. You have a high arch (underpronator) if there's a very sharp curve along the inside of your foot and your imprint shows a very thin bridge between your heel and toe end. Choose cushioned running shoes for this type.

3. Do Some Research

Look at different brands and see which ones have shoes that fit your needs. The most expensive shoe isn’t always the right one. Same goes for design. Don’t worry too much about the color and look - focus more on the feel! Besides, once you start using them, they will eventually become old and worn out anyway, right?

4. Go Shopping

Visit your local sporting goods or shoe store. Try on a couple pairs that match your specific needs. Walk around the store with them on and see how they feel, and if they are comfortable. Always ask for a half a size bigger than your normal shoe size because feet tend to swell as they warm up. Because of this reason, go shopping towards the afternoon/evening for a better fitting.

5. Ask a Pro

Still unsure? Ask a pro! After all, that is what they are there for. It could be that you have been wrong the entire time. They will have you take a few steps so that they could see how your foot naturally rolls and steps, and could recommend the proper shoe for you. Get a feel for them, and keep trying on pairs until they feel right.

6. Buy Extra Inserts

Perhaps all you need is inserts to get a perfect fit. Personally, I always have to use inserts. You should even be able to buy them in the same store. Ask an employee if they carry inserts and try some with your running shoes on. Sometimes, they are all you really need, and trust me - they make all the difference.

7. Double up

If your budget allows it, go ahead and buy a second pair if you are happy after trying the first pair for at least a week. Since shoe companies are always changing their designs, it would be good to have an extra pair of a shoe that you are sure works for you and one that you are already comfortable with. Not only will it save you the trouble of finding another shoe, but it will also save you money! With every new design, prices always go up. Definitely keep this point in mind, ladies.

Now that you have a couple helpful tips, it’s time to take action. Any other questions? Feel free to ask away. Or maybe you have already found your perfect shoe. Do you have any other tips for choosing your running shoes? What is your go-to shoe or brand?