Choosing a running shoe is a different experience than shopping for other types of shoes. For one, everyone has different preferences as far as style and their running needs go. Some shoe brands are known to make shoes for specific types of running (trail, speed, everyday), and you may notice that some will market themselves as minimalist, maximalist or in- between sneakers. Running shoes, such as walking shoescan also be used in different activities. The only difference is that running shoes are designed to withstand the rigorous nature of running, but they can be great walking shoes because you need the same support.

Paul Nasri, who holds a doctorate in physical therapy and works at The Physical Therapy Game Plan in New York, says the most important thing to know is the type of running you’re trying to do and the distances you’re interested in running. “For example, if you’re doing speed work, that sneaker should be lighter and a little more minimalist, while if you’re doing a long run, it should have more support and be more maximalist, ” he explained. On the other hand, if you are more focused on tempo work or short easy runs, you can choose a medium support type of sneaker.

Knowing how often you use a running shoe is also important because someone who runs just a few miles a week does not need the same qualities as someone who is training for a marathon. “Regardless, you should always rotate between the two sneakers when doing your regular runs throughout the week,” advises Nasri.

Two key qualities to look for in a running shoe are a supportive heel counter and space in the forefoot region. “You want to make sure that the heel counter is supportive and that your heel doesn’t move too much, but you also want to make sure that the sneaker breaks from the forefoot region, where your toes normally go into extension,” he says. Nasri. “Many sneakers now have carbon plates in the sneaker and it makes for a quick run because that plate accelerates a spring when pushing off, reducing the amount of energy needed for you to push yourself ahead.”

The best way to find the right style is to visit a running sneaker store and try on the shoes. You should give yourself a trial period to walk and run in the shoe to see if it works best for you. Nasri says, “Make sure the toe box is wide enough for your foot — if you see red marks on the side of your big toe or little toe, that shoe is too tight for you.”

Nasri advises to also look at the height of the toe box because if the tips of your toes are red or pink after running, that means that the toe box is too low and you are experiencing the excess friction. “You should have a wide toe that is wide in front of your big toe because this will ensure that the front of your toes does not stick to the front of the sneaker, especially when running downhill,” he added.

Know your running style

Another thing to consider when breaking in a new running shoe is whether it works for or against your gait. One measurement that makes a big difference is the heel-to-toe drop, which is the measurement (in millimeters) of the height difference from the back of the sneaker to the front of the sneaker. Shoes can have zero drop (a flat sneaker), low drop (1 to 4mm heel drop), medium drop (5 to 9mm drop) or high drop (9 to 10mm or higher drop).

The heel to toe you choose will depend on whether you plan to aim for short, medium or long distances. You also need to consider your natural strike pattern. Nasri advises against using zero-drop or minimalist sneakers for medium and longer distance running because they can change your natural strike pattern.

If you’re a natural heel striker, you’ll want a shoe with more cushion in the heel, which Nasri says usually has a higher heel to toe. Natural midfoot strikers can slip into low to medium-heel drop shoes if they want. Forefoot strikers may prefer a low heel to toe, but they are the rare group that can choose any sneaker that is comfortable for them.

“I would not encourage changing your natural foot strike pattern on your own, as this changes the distribution of force throughout the body and can result in overuse injuries,” Nasri warned. Instead he recommends working with a running coach or qualified physical therapist or strength and conditioning coach if you want to focus on changing your foot strike mechanics. The good news is that you don’t have to change the way you run because there isn’t enough evidence that your foot type increases the risk of injury.

Supinated versus pronated feet

You may be more prone to certain conditions depending on your foot type: supinated or pronated. Supinated feet tend to put more weight on the outside of the foot, while people with pronated feet put more weight on the inside of the arch of the foot. You need both supination and pronation when running — the issue is if your feet overpronate or oversupinate because you can be more prone to lower extremity injuries.

“People with excessively supinated and pronated feet may be more at risk for plantar fasciopathy,” says Nasri. Runners with excessive supination are more prone to foot stress fractures (or bone fractures) while those with excessive pronation are more prone to posterior tibial tendinopathy or pain inside the ankle from overuse.

“The only time I take care of it as a physical therapist is when there is a clear asymmetry between the left and right foot, and the side in question shows pathology,” said Nasri. In general, he suggests choosing a sneaker that is comfortable and supportive for you, not focusing too much on marketing terms like “stability,” “motion control” and “overpronation” sneakers.