Let's start by saying "there's no such thing as a perfect shoe." This statement seems to go against everything we see in advertisements, especially all the claims made by the big shoe companies. But creating a perfect shoe isn't possible. The biggest reason being that shoe companies mass produce their shoes, but human feet are not mass produced. Unless you're an identical twin, you are born with different feet than anyone you know. Even identical twins can end up with varying feet over time depending on their lifestyles.

For years normal foot movements like pronation have been marketed as harmful so shoe companies can sell shoes that solve this "problem." But when we take a close look at these "motion control" shoes, we see that the foot STILL pronates inside the shoe. Over time these shoes may even change your running biomechanics leading to wear and tear injuries.

So how do we know what shoe to wear when we run?

Here's what to look for when shopping for an IDEAL  running shoe:

1 - Shoes should be shaped like your feet: The shoe should fit your foot, not the other way around. One of the most critical parts of the shoe is the toe box. If the front of the shoe is narrow and doesn't allow your toes to naturally splay/separate when walking, move on to the next shoe.

2 - If a shoe fits well, it won't need to be broken in. You shouldn't have to suffer for days in painful shoes until they finally take the shape of your feet. This doesn't mean you can't enjoy your designer shoes or heels, don't wear them for prolonged walks and make sure you spend some time walking barefoot after you take them off.

3 - Just the right amount of cushioning: Too much cushioning can cause the feedback coming from the ground to your nervous system to become dull. Lack of feedback will cause you to hit the ground harder over time when running or walking which leads to more wear and tear per step. Find a shoe with minimal padding, enough to protect your feet from the mileage, but still allow you to feel the details of the ground as you run.

4 - A shoe that isn't too rigid: Your feet will move inside the shoe with each step, so make sure the shoe isn't fighting you. It shouldn't take too long for a shoe to break in. If it does, it means the shoe is breaking your feet in and not the other way around.