If the Shoe Fits

Proper running shoes are essential to prevent injuries. To find the best pair for you, head to a specialty running store, which is usually staffed with professional fitters (often seasoned runners themselves). If you can, bring an old pair of running shoes with you. The way they have worn out can provide valuable clues about your running form.

Your fitter may ask you to do a lap around the store while he evaluates your gait. Many people land with more weight toward either the inside arch of the foot (pronate) or the outside (supinate), and certain shoes are designed to compensate for these tendencies.

A new pair of running shoes will cost between $70 and $140, depending on the sophistication of the design. But unless you’re running more than 20 miles a week, you shouldn’t need to spend more than $90 for shoes, says Robert Maccabee, a podiatrist and a consultant for the New York Road Runners Club, in New York City.

For a list of shoes recommended by the American Academy of Pediatric Sports Medicine, go to www.aapsm.org.

Where to Tread

It’s best to run on firm but forgiving ground, such as an unpaved bike path, a cinder or rubberized running track, or hard-packed sand (as long as it’s flat rather than banked, as it is on many beaches). Treadmills are good, too, since most have shock absorption built in. Minimize mileage on city streets, and completely avoid icy roads, deep sand, and uneven terrain, like loose gravel, that might cause you to strain leg muscles or twist an ankle.

Softer, springier running surfaces are not only easier on joints but also less tiring. A recent Harvard study found that runners expended less energy when they ran on more forgiving surfaces. Jogging on such a track may extend your stamina and distance.