You need to run in shoes actually made for running, not for CrossFit or any other sport, says Jeff Gaudette, owner of online coaching service RunnersConnect.
That’s because running shoes have the right balance of flexibility and support for an activity that essentially involves hopping from one foot to the other for long stretches of time.
You want some give so your foot can move with less effort, but enough cushioning to soften the impact, Gaudette says.
The right pair can help you run faster and injury-free; the wrong one can contribute to cramping, arch pain, Achilles problems, and other injuries.
Fix it: Forget the big-box department store—if you’re new to finding the perfect running shoe, head to a specialty store instead. There, you’ll find a selection of running-specific kicks and a staff trained to guide you through them, Gaudette says.
Plan to spend around $100, says Atlanta-based running coach Carl Leivers. Major brands sometimes offer lower-end options for closer to $60 at department or discount stores, but they’re made of cheaper materials that don’t absorb shock as well.