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How to Choose a Running Shoe. The right running shoe can improve your performance and reduce
the chances of injury. You will need An athletic-shoe store Running socks Injection-molded soles
and a good fit. Step 1. Go to a store that specializes in athletic shoes. Shop for shoes
at the end of the day, when your feet are swollen to their largest size. Step 2. Bring
old running shoes or sneakers. The wear and tear will help the salesperson determine your
gait and what kind of shoe you need. Bring along a pair of the socks you wear when you
run. Step 3. Make sure the insoles provide proper support. Favor injection-molded soles
over compression-molded; they provide more shock absorption. You may have to buy separate
insoles for extra support. Step 4. Test the flexibility of the front of the shoe by pushing
off with the ball of your foot. Step 5. Make sure there's a thumb's width between your
longest toe and the tip of the shoe, and that the widest part of your foot sits snugly alongside
the widest part of your shoe. If the store has a treadmill, try out running in different
shoes. Due to the swelling that occurs during running, running shoes are often a half-size
larger than your regular size. If you're deciding between two sizes, err on the side of caution
and go with the larger one. Step 6. Replace your running shoes as soon as they wear out,
which is usually within 300 to 500 miles. Did you know Runners' feet hit the pavement
more than 1,700 times per mile.