10 Common Mistakes When Buying Running Shoes

Buying running shoes should be easy, but it often leads to sore toes, heel pain, or shoes that collect dust after one run. 

Even experienced runners slip up by choosing the wrong shoe size, skipping a proper fit check, or falling for flashy colors over function. These are just a few common mistakes when buying running shoes.

At My Elite Feet, home of the best running shoes in Montoursville, PA, we help runners skip the guesswork. From minimalist shoes to cushioned stability picks, we know how to match foot shape, running surface, and style to your stride. 

In this blog, we’re breaking down the biggest buying mistakes and how to land the right pair without the pain.

Key Takeaways

• Your shoes should fit your feet, not just your fashion sense.

• A second pair can save your soles and your stride.

• Don’t guess your size, trust the tape measure (or a local running store).

Mistake #1: Guessing Your Size Instead of Measuring

Still going by your old dress shoe size? That might explain the blisters. One of the most common mistakes when buying running shoes is assuming your size hasn’t changed. It has.

Feet shift. They flatten, swell, and sometimes one is bigger than the other. That perfect pair from last year might feel tight now, even if the size tag matches.

Measure the right way. Stand on a piece of paper and trace your foot. Measure from your heel to the tip of your longest toe, then add about half an inch. That extra space helps absorb impact and keeps your toes from smashing the front of the shoe.

Time your shopping. Feet swell during the day. Try on new shoes in the late afternoon or evening, and wear your usual running socks. If you use orthotics or insoles, bring them with you.

For the best fit, get your feet measured in-store. It takes the guesswork out of shoe buying and gives you a better shot at finding the right pair.

Mistake #2: Buying for Looks Instead of Function

That bold color and slick design might stand out on the shelf, but it won’t help much if the shoes leave you limping after your long run.

Flashy doesn’t mean functional. Some of the best running shoes out there are built for performance, not for show. 

Shoe companies love to release eye-catching styles, but a great design won't protect your toes or support your stride. A flashy pair might turn heads, but if it doesn't match your foot shape or running style, it's not the right shoe for you.

Trendy can lead to trouble. Chasing trends often leads to black toenails, sore arches, and shoes that sit in your closet after one painful run. Many runners grab what looks fast instead of what feels right. But function matters more than fashion, especially when shock absorption, heel support, and motion control are part of the equation.

Pick what fits how you run. If you’re a heel striker, you might need cushioned shoes with a solid heel counter. 

Trail runner? You’ll want trail shoes built for grip and protection. Minimalist or zero-drop shoes work for some, but others need extra support to stay pain-free. Your best shoes depend on your stride, surface, and needs, not on the latest Instagram trend.

Mistake #3: Ignoring Your Gait and Pronation Style

Your feet don’t land the same way as everyone else’s. Ignoring your gait is one of the most common mistakes when purchasing running shoes. It’s a quick way to end up with aches, poor support, and shoes that just don’t feel right.

What gait means. Gait is how your feet move when you walk or run. It shows how your foot lands, rolls, and pushes off. Gait affects how your body handles impact forces and how your shoes should support you.

Know your pronation. Your gait affects everything from comfort to injury risk. Knowing how your feet move helps you choose the right footwear and avoid some of the biggest mistakes runners make. Here's a quick breakdown of common pronation types:

• Neutral: Your foot rolls slightly inward. Most shoes will work with this style.

• Overpronation: Your foot rolls too far inward. Stability shoes with motion control can help.

• Supination: Your foot rolls outward. Cushioned shoes with flexible midsoles are best here.

Match shoes to movement. Your stride, not just your size or brand preference, should guide your shoe choice. The right pair works with your foot mechanics and reduces the risk of pain or injury. Always shop with your movement in mind.

Mistake #4: Wearing the Wrong Type of Shoe for Your Runs

Not all running shoes are built for the same kind of run. Expecting one pair to handle treadmill workouts, road miles, and rocky trails can lead to sore feet, worn soles, and disappointing performance.

One shoe doesn’t do it all. Trail shoes are made for grip and uneven terrain. Road shoes focus on cushioning and smooth heel-to-toe movement. Treadmill shoes need flexibility and lightweight support. Taking road shoes onto a trail feels like hiking in flip-flops. You’ll feel everything and wear them out fast.

Match the shoe to the surface. Road runners need cushioning and responsiveness. Trail runners need traction and protection. If you do a mix of both, it’s smart to have at least two pairs. That way, your shoes can keep up with your training, and your feet stay happier longer.

Pick the proper shoe. Wearing the right shoe for the surface helps protect your body, improves your running performance, and keeps your shoes from getting completely worn before their time. It’s not about having more shoes, it’s about having the right ones for the job.

Mistake #5: Not Trying Shoes On with the Right Socks (Or At All)

Trying on running shoes without your go-to running socks is a setup for sore feet. Sock thickness affects fit, and skipping this step can lead to tight spots or unexpected rubbing mid-run.

The sock factor. Running socks are often thicker than everyday ones, especially those with added cushioning. That extra padding changes how the shoe fits around your foot. 

What feels roomy with thin socks might feel tight with the ones you wear during physical activity. Always try on new shoes with the same socks you plan to run in.

Try on both shoes. Feet aren’t twins. One is usually a bit bigger or shaped differently. Trying on just one shoe can lead to a bad fit on the other foot. Lace-up both shoes, take a few steps, and pay attention to how they feel. Your perfect pair should fit evenly, without pinching or sliding.

Shopping in-store vs. online. Buying shoes online is convenient, but skipping the test run is a gamble. Even trusted shoe brands like New Balance or Nike can fit differently from pair to pair. 

In-store, you get to feel the shoe, adjust the laces, and compare options side by side. If you buy shoes online, check the return policy and test them indoors before heading out for a run.

Mistake #6: Assuming Your Go-To Size Works for Every Brand

Just because you're a size 9 in one brand doesn't mean you're a size 9 in all of them. Shoe sizes can vary more than most runners expect.

Brand sizes aren’t created equal. Each brand uses its own sizing system. A size 9 in one model might feel like an 8.5 or a 10 in another. Even different models from the same brand can fit differently.

Check the size guide. Before you buy shoes, take a look at the brand’s sizing chart. Many include length, width, and fit tips that can help you find the right match.

Read real reviews. Look for reviews that mention fit. Comments like “runs small” or “tight in the toe box” are helpful clues. Runners with similar foot forms or goals often leave the most useful feedback.

Mistake #7: Forgetting to Account for Orthotics or Insoles

If you wear custom orthotics or use over-the-counter insoles, don’t forget to factor them in when buying new running shoes. Trying to squeeze them into a tight-fitting pair is a fast track to discomfort.

Don’t cram your inserts. Orthotics take up space. If your shoes already fit snugly, adding inserts can throw off the fit and create pressure points. That can lead to soreness, reduced support, and, for some runners, issues like plantar fasciitis.

Bring them with you. When shopping in-store, always bring your orthotics or insoles. Pop them into any pair of shoes you’re considering and walk around. You’ll get a better sense of whether the shoe offers the space and structure you need.

Look for removable insoles. Many running shoes come with removable sock liners. This gives your inserts more room to settle in and helps preserve the shape of the shoe. Models with a bit of extra volume around the midfoot or heel are also great for accommodating inserts.

Mistake #8: Skipping the Break-In Test (and the Return Policy)

Even the best running shoes can feel off once you start moving. That great fit in the store might turn into pinching or heel slippage during your first run. Skipping a test run is an easy way to end up with a pair that doesn’t match your stride.

Give them a trial. You don’t need to run laps, but take a few steps. Walk around, jog in place, and pay attention to how your foot lands. A proper shoe should feel comfortable, not something you hope will break in later.

Test them at home. Buying online? Keep them clean and try them indoors. Wear your usual socks and walk around for a few minutes. If anything feels off early, it probably won’t get better later.

Know the return policy. Return policies are your backup. Many stores offer a trial period, but read the fine print. Keep the box and avoid wearing your new shoes outside until you’re sure they’re a good pair for your running goals.

A quick test and a solid return plan can save you from a pair that ends up sitting in your closet.

Mistake #9: Ignoring Materials and Build Quality

A flashy design is nice, but it's the guts of the shoe that matter. If you skip checking the materials, you might end up with a pair that breaks down fast or leaves your feet sore.

What to check. A sleek design might catch your eye, but it’s the materials that decide how your shoes feel and hold up. Here’s what to check before you buy:

• Uppers: This is the part that hugs your foot. Look for breathable mesh or engineered knit that’s flexible but still holds its shape. Avoid stiff or overly stretchy fabrics that lose support.

• Midsoles: This is where cushioning happens. It absorbs shock during heel strike and adds comfort on the move. Too soft? You might sink and lose stability. Too firm? Your joints feel every step.

• Outsoles: This is the bottom of the shoe that hits the ground. A durable rubber outsole with good tread is key for grip and long wear, especially if you're logging serious mileage or running on rough surfaces.

Budget shoes aren’t always better. Cheaper shoes may save cash upfront, but lower-quality foam and fabric wear out fast. That soft cushioning might feel great at first, but it can pack out quickly and leave your feet unsupported.

Squishy vs. supportive. Some runners love the plush feel, but too much squish can backfire. Without the right support, especially on longer runs, you could end up with a sloppy stride and sore legs. A little firmness helps keep your form on track.

Mistake #10: Sticking with One Pair for Too Long

Runners love their favorite shoes. But wearing the same pair too long leads to soreness, poor support, and unexpected injuries.

When to retire your shoes. Most running shoes last 300 to 500 miles. After that, cushioning breaks down, and your feet feel the difference. If your shoes show any of these, it’s time for a new pair. 

• Flattened or compressed midsoles

• Outsoles with smooth, worn tread

• Heel counters that are loose or no longer cup your heel properly

• New aches or pains in your feet, knees, or hips

Rotate to stay ready. Using at least two pairs of running shoes gives each pair time to bounce back between runs. Alternating shoes reduces stress on your muscles and connective tissue, promoting better recovery and longer shoe life.

A two-pair rotation also lets you choose the best footwear for different workouts or running goals. It’s a simple habit that pays off in comfort and injury prevention.

A Fit That Feels Right Every Step of the Way

Forget shoe-shopping guesswork. At Elite Feet, we take the time to learn how you move. 

Walk in, and we’ll watch your gait, ask about your running goals, and look at your foot shape. Then we’ll help you choose from our selection of the best running shoes, not just by size, but by what works for you.

We also carry socks, insoles, and gear to complete your setup. No appointments. No pressure. And a 30-day return policy on full-price shoes, even after you break them in.

Ready to feel the difference of a proper fit? Drop by our Montoursville store, or give us a call to chat with our friendly fitting team.

Conclusion

Most runners don’t mean to choose the wrong shoes. It just happens. You grab a pair that looks great or fits like your old ones and assume they’ll work. But that’s how black toenails, sore knees, and shoes you never wear happen.

Getting the right fit means thinking about how your feet move, how your shoes feel mid-stride, and how long they’ve been in rotation. Your running shoes should work with you, not against you.

Comfort comes first. The best shoes aren’t the trendiest or the most expensive. They’re the ones that fit your stride, match your training, and keep you running strong. When you shop with your body in mind, you skip the blisters and get back to runs that actually feel good.

Frequently Asked Questions

What should I look for when buying running shoes?

Look for a pair that feels comfortable from the start, supports your stride, and matches your running surface. Pay attention to how the shoe fits with your usual running socks or orthotics. Don’t assume your size is the same across brands; check the size guide. 

A second pair can also give your feet a break and keep your gear lasting longer.

How do I know if my running shoes are wrong?

If you’re getting new aches, sore knees, or black toenails, your shoes might be the problem. Worn soles, flat cushioning, and loose heel support are clear signs they’ve had their time. If they feel dead underfoot or your stride feels off, it’s probably time for a new pair.

What are the best running shoes for me?

The best running shoes aren’t about brand or price. They’re the ones that fit your feet, match your gait, and feel good from the first step. 

Everyone’s stride is different, which means the best shoes for your training buddy might not work for you. That’s why getting fitted at a local running store like Elite Feet can make all the difference.