The best advice I can give you is to get the best advice. If you have a good technical running store in your area, go there. The advice from experienced shoe fitters will be priceless, especially if you have some individual foot issues, as do most runners over 49 years old.
Here are some other helpful tips:
First, look at the wear pattern on your most worn pair of walking or running shoes. If you have spots of wear, and have some foot or knee pain, try some of the shoes that have minimal cushion, or are designed for motion control. Use the guide below to help you choose among 3-4 pairs of shoes:
- Floppy feet: Floppy feet produce spots of wear. Be particularly aware of wear on the inside of the forefoot. If you have spots of wear and have some foot or knee pain, try some of the shoes that have minimal cushion or are designed for motion control.
- Overpronated foot: This wear pattern shows significant wear on the inside of the forefoot. If you have knee or hip pain, look for a shoe that has “structure” or motion-control capabilities. If you don’t have pain, look at a neutral shoe that does not have a lot of cushion in the forefoot.
- Rigid: If you have a wear pattern on the outside of the forefoot of the shoe and no wear on the inside, you probably have a rigid foot and can choose a neutral shoe that has adequate cushion and flexibility for you, as you run and walk in them.
- If you can’t tell… Choose shoes that are neutral or that have a mid-range of cushion and support.