How choose running shoes

Here are the key decision points to help you find a shoe that fits and feels good:

Consider where you're planning to run. Do you mostly hit the road? Or do you hit the trails and gravel paths? Your choices are road-running, trail-running or cross-training shoes.

Decide if you want more or less cushioning underfoot. Do you want to feel like you're running on a cloud with maximum cushion or to feel the ground underfoot? Cushioning-the thickness of material under the midsole and the firmness of the foam-and heel drop are two factors to consider in the construction of a running shoe.

Understand whether you need a specific type of support for your gait. Most runners will be able to choose a neutral shoe, but if your foot tends to roll to the far outside or inside, there are shoes that can help you.

Make sure the shoe fits. Your shoe should fit well from the start with no breaking-in period.

How long should running shoes last? In general, a pair of running shoes should last between 400 to 500 miles of running (3 or 4 months for regular runners). Take a look at your shoes and check if the midsoles and outsoles are compressed or worn. If they are, it may be time for a new pair.