How to Choose Running Shoes Without Overthinking It

Fit and comfort matter most when you choose a running shoe. Here is how to find a pair without spending an hour in front of the wall of options.

Go to a real running store

Brooklyn has several, including Bakline in Gowanus and Fleet Feet in Park Slope. A good store will watch you run, ask about your mileage, and let you jog in a few pairs.

What actually matters

• Fit: a thumb's width of room at the toe, snug heel, no pressure points
• Comfort: pick the pair you stop noticing once you are running
• Purpose: daily trainer first, fast or trail shoes later
• Your history: if a shoe kept you healthy, stick with its successor

Cushion and drop

Max cushion shoes are popular and comfortable for most people. Drop, the height difference between heel and toe, matters more if you're switching. Big changes in drop can load your calves and Achilles differently, so switch gradually.

When to replace them

A common rule of thumb is 300 to 500 miles. There is little direct evidence linking shoe mileage to injury, so use your legs as a guide too. If new aches show up and the foam looks creased and flat, it's time.