Even if you're a running newbie, the shoes you wear while on your walks and jogs matter, according to the experts. Avoid wearing cross-training or weightlifting shoes, which may not have enough ankle support or cushioning, Norris says. Given the high-impact nature of the workout, wearing improper footwear can feel uncomfortable and potentially up your risk of injury, she adds.
Instead, invest in a pair of running-specific shoes — if you're able to. Consider looking for sneakers that are lightweight, provide just enough cushioning, have a wide toe box (enough room to wiggle your toes), and have minimal heel drop (the difference in thickness between the heel cushion and the toe cushion), according to recommendations published in Current Sports Medicine Reports.
But what's most important for beginners is choosing a running shoe that actually feels comfortable, Norris says. "Go to your running store and try on different types of shoes with different types of support and stability, and [choose a sneaker] that feels very comfortable walking around," Sekely adds.
