When you run you hit the ground with the force greater than two times of your body weight or more. Running shoes are built with higher quality lightweight materials that can help lessen the impact on your body

What you save now in cheap running gear might be paid back with interest in medical expenses, so selecting the right pair of shoes is important if you are serious about running.

1) Breathing space for toes

Feet tend to swell when you run, so aim for a thumbnail length space between the shoe and the longest toe. There are chances you might end up with a full size larger than your regular shoes

2) Toe Width

Certain sharper shoe designs are not ideal as they squish toes. These could lead to blisters when you train. Your toes need wiggle room

3) Heels are held

When you try out that new pair of running shoes ensure that you do a quick jog around the store, this will help you assess if the shoe holds your heel right

4) Better to be firm

Whilst pillows are comfortable, you don't ideally want your running shoes to be fluffy. Firmer shoes are also recommended if you are coming back from an overuse or impact injury. Firmer cushions will have more spring back especially if you run on the road and hard surfaces like all of us tend to do. Thus minimizing stress on stabilizing muscles

5) Right amount of flex

Flexing of the running shoes has been talked up to be all the rage in new ads by manufacturers like Nike. It is important you check what is called the flex point of the shoes (when it creases when you press the toe into the floor) it should ideally bend at the same place as your foot to ensure a natural stride