Where do you walk or run most? On a treadmill? outdoors on sidewalks, roads, or paved trails? Then road running shoes will likely work for you. If you like to get outside in nature to experience varied terrain, then trail running shoes are your best bet. Trail running shoes are stiffer and have more traction and foot protection features than road shoes to help runners handle tougher terrain and elements.
Knowing your foot type — specifically, what type of foot arch you have and where your foot falls when you walk — can help you to get in the right type of shoes. People with a low arch (flat feet") may need more stability and motion control in a running shoe. People with high arches may want to look for a neutral shoe, with or without more cushioning. Stability is also important to those with average arches, also called medium arches.
If you've ever sized your foot with one of those dress shoe devices lying around in a shoe store, you may be surprised to learn that your gym or running shoes should be a half or full size larger than your dress-shoe size.
Why? Choosing a half size to full size larger allows for your foot to move freely as it expands and swells while running/exercising. When we run, our feet naturally swell,and our toes extend forward, and the ball of the foot widens as we push off the ground.
If you're buying shoes for the gym or to train for distances no longer than a 5k, choose shoes that are a half size larger than your dress shoe size. For those running longer distances like half and full marathons, you should choose a shoe that's at least one size larger.
So how do you know if your running shoes fit? Make sure there's room to wiggle your toes — your toe should not touch the front of the shoe. A good rule of thumb (pun intended) is to do a quick measure using your thumbnails to measure the space between the toes and the end of the shoe.
There should be a half to full thumbnail's width between your toes and the end of the shoes.
Depending on your activity level, running shoes can last anywhere from 300 to 400 miles, or about 6 months of regular use. Everyone is different, and training habits vary
If you see wear and tear on the bottom or that the tread is smooth, you have taken the shoe further than it was meant to go. The interior support structure of the shoe will be broken down well before the outsole has worn out.
Make sure it's the correct fit for you first, then pick style after.
Be sure to break them in with two or three runs before using them on race day. Do not try new things on race day.