1. You won’t “break them in.” That’s not a thing.
David Schrieber, DPM
Finding the right sneaker starts with how it fits your actual foot. Walk around the store. Make sure there’s enough room in the toe box and that your heel doesn’t slip. And listen to your body. “That ‘it’ll break in’ logic doesn’t apply here,” says David Schrieber, DPM, a podiatrist at Inspira Health. “If it doesn’t feel good now, it’s not the right shoe.”
Try on both shoes with appropriate socks, ideally later in the day, he advises. “Feet swell as the day goes on,” Schrieber says. “If the shoe fits when your feet are at their largest, it’ll be comfortable all day.”
And if you wear orthotics or inserts, bring them to the store.
2. Choose function over fashion.
Thomas Novack, MD
A shoe that your friends all swear by – or you love the way they look – might still be all wrong for you. The best fit for your foot depends on your foot shape, arch height and gait, says Thomas Novack, MD, an orthopedic surgeon with South Jersey Orthopedic Associates.
If you have flat feet, you may need a firmer, more structured sole to prevent overpronation – when your foot rolls too far inward as you walk, which can strain your ankles, knees, and hips. High arches often benefit from extra cushioning and a more flexible midsole. And that super-soft, cushy sole that feels great at first? “It doesn’t always mean better support,” Novack says.
That said, many of the trendier brands today – think Hoka, Brooks and Asics – have actually made significant strides in terms of foot health. “They’ve done the research,” Novack says. “These companies understand biomechanics and are designing shoes that offer real support, not just hype.”
3. Go with the 6-month rule.
Most people don’t toss their sneakers until they’re on their last legs (pun maybe intended). But by the time you spot holes or peeling bottoms, the damage may already be done. “Once the foam or gel inside gets compressed, they stop absorbing shock, and your joints start picking up the slack,” says Schrieber.
His general rule? If you’re putting in regular mileage – walking a lot, exercising often – plan to replace your sneakers about every 6 months. If you’re mostly wearing them to run errands or walk the dog, you might get closer to a year or more.
“When they start feeling different,” Schrieber says, “that subtle change in how they land or how your feet feel at the end of the day, that’s your clue.”
4. You might need two.
For most people, a single well-made sneaker can handle daily life. But if you’re doing a specific activity regularly, like running 5ks or playing a sport like pickleball, it’s worth getting a shoe designed for that.
“Shoes are made for how your body moves during that activity,” says Novack. “What you need for running is different from what you need for lifting weights or dancing or tennis.”
