Running is a fantastic form of exercise, but it’s crucial to have appropriate footwear that protects your feet and reduces the risk of injuries. Here are some tips to help you choose the right running shoes:

1. Consider your foot type: Understanding your foot type is critical when selecting running shoes. The level of arch support you need will depend on whether you have flat feet, high arches, or something in between.
2. Think about your running surface: The surface you’ll be running on is another critical factor in determining the type of running shoes you need. Road running shoes differ from trail running shoes in terms of cushioning and traction, so consider the type of terrain you’ll be running on.
3. Choose the correct fit: It’s crucial to choose running shoes that fit snugly but not too tightly. There should be approximately a thumb’s width of space between your longest toe and the end of the shoe. Remember to wear the socks you typically run in while trying on running shoes.
4. Break them in gradually: Breaking in new running shoes takes time, so don’t wear them on long runs right away. Begin with shorter runs and gradually increase the distance as your shoes adjust to your feet.
5. Replace your shoes every 500-800 km: Running shoes wear out over time, and wearing worn-out shoes increases the risk of injuries. Consider replacing your shoes every 500-800 km or when they show signs of significant wear and tear. If you’re unsure how many km you’ve put on your shoes, take them to a running store and have them checked. Or check your profile on Strava – if you’ve added your shoes as gear (Profile >> Gear >> Shoes), it will keep track of your milage.
6. Shop in the afternoon or evening: Your feet tend to swell throughout the day, so it’s best to shop for running shoes in the afternoon or evening when your feet are at their largest.
7. Bring your current running shoes with you: Bringing your old running shoes with you when shopping for new ones can help you compare the fit and feel of different shoes.
8. Seek assistance: Don’t be afraid to seek assistance from the staff at a running store. They are often knowledgeable and experienced in fitting running shoes and can help you find the perfect shoes for your feet and running style.

By following these tips, you can select the right running shoes to help you stay safe and injury-free. Remember, investing in quality running shoes is essential for any runner, regardless of your experience level.