Dos and Don’ts of Buying New Running Shoes

Beginners to running can be flummoxed by the large variety of running shoes on display in the local sports shop! Here are some basic tips to help you decide if that running shoe is right for you.


  • DO try on a pair of new running shoes after exercise or in the evening. Your feet naturally expand throughout the day.
  • DON’T try on new shoes in the morning. Your feet are slightly smaller than usual because you’ve been sleeping for several hours.


  • DO take a pair of your own running socks before you go to the shops. It is important to wear your own socks to get a true fit of the shoe.
  • DON’T try on new shoes in your bare feet. Not wearing socks can cause your feet to be half a size smaller than usual.


  • DO leave a thumbnail’s space between your toe and the end of the shoe when standing. Your feet will move a little while you run and you don’t want your toes to be constantly hitting the edges.
  • DON’T buy tight shoes for any reason. Even if the shoes are on a large discount, the long-term pain is not worth it!


  • DO go for a short walk or run on the in-store treadmill. Shops install treadmills for their customers so don’t be shy about asking the shop assistant to turn it on for you.
  • DON’T just sit or stand in running shoes during your fitting. It is important to move around in them to see if there are issues in the toe or heel area.


  • DO check the sole of the shoe and make sure the tread is suitable for the surface you will be running on. If you are running on roads, you will need a rubber tread.
  • DON’T buy normal running shoes for trail running. The terrain on trails is vastly different from the road so you will need a tread with larger lugs to provide you with better grip.


  • DO make sure the shoe is right for you. Most people will know instinctively after trying on several pairs which feels the best. They should feel like a natural extension of your body.
  • DON’T just buy a shoe just because it got a good review! If a reviewer likes it, the shoe suits them but it might not suit you!

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