First off, watch the video above. It’s hilarious. Now that we’ve got you in a good mood, let’s move onto to a deeper, more serious subject. Everyday, millions of women and men around the world walk or run in the wrong pair of shoes, and this is amounting to discomfort, joint pain, and slowed performance. How do you avoid this? Start off with the perfect pair of runners. Here are a few Do’s and Don’ts to keep in mind:

Do:

1. Know your profile.

Are you a recreational walker or a marathon runner? Knowing what your fitness regime is will allow you to determine the type of shoe to buy. Not all running shoes are created equal. The seasoned athlete may look for build, durability, and added bounce at the heel of the shoe while the occasional walker may afford to go for that half-off deal.

2. Check the arch.

As a general rule, the cushion of your shoes should compliment the arch of your feet. If you have flat feet, opt for high stability shoes with less cushioning and a smaller curve. If you have highly-arched feet, opt for cushioned shoes with a higher curve. If you have normal feet, opt for something in the middle (some cushioning with a moderate amount of curve).

3. Wiggle your toes.

Check that there is at least a centimeter’s width of space between your biggest toe and the end of your shoe. You should be able to wiggle your toes up-and-down and side-to-side without a struggle. Your feet tend to swell at the end of a workout, so you’ll want to ensure enough shoe space for your toes in their swollen state.

4. Shop late.

As soon as you get up in the morning, your feet begin to swell until about 4pm in the afternoon. Thus, the best time to go shoe shopping about 4:30pm onwards.


Don’t:

1. Shop for fashion.

For obvious reasons, your first priority should be performance, not fashion.

2. Buy shoes that are too small.

Women tend to be accustomed to shoes that hug their feet. It’s important to remember that running shoes should be an exception.

3. Assume your size.

Just because you sport Nikes in a size 8 does not mean you’re the same size in a pair of Reeboks. Always, always, always, try your shoes on before you buy them.