This week is all about injury prevention for runners here on runladylike.com. On Tuesday, we talked about the benefits of sports massage for preventing injury and speeding recovery. Today, I’m highlighting the importance of running in the right shoes. Although running may seem as easy as putting one foot in front of the other, what we’re wearing on those feet really matters when it comes to running happy and healthy.

Over the years, I’ve learned a lot about how to pick the right shoes for me and how that choice affects my body and my performance. Sometimes it feels like a science project. One model works. The next model doesn’t. Back to the drawing board. Test. Test. Test.

Other times, it feels like that old story about having to kiss a lot of frogs before you find your prince … blisters, black toenails, foot cramps, and then finally, ahhhhh!

Recently, I got to participate in a live online chat with Brooks Running footwear merchandising associate, Kira Harrison, who shared some great insights on making sure we’re using our shoes as a force for running good.

Here are 4 things I’ve learned when it comes to running shoes and injury prevention, with some extra help from Kira to bring you some added knowledge from a true expert:

1. Once your shoes go through puberty, it’s time to say sayonara!
Sometimes aging is a good thing, like in the case of fine wines and senior citizen discounts at the movie theater. But when it comes to running shoes, maturity is not a virtue. Running in old shoes that have too many miles on them is one of the most common causes of running injuries. Continuing to run in worn-out shoes that are past their prime is the quickest way to develop issues such as shin splints, IT band pain, knee issues and much more. My friends at Brooks Running recommend replacing your shoes every 400 to 500 miles. This will help ensure you don’t continue to run in shoes that have lost their shock absorption, cushioning and stability, therefore adding to the impact and stress on your body. You can read more about my tips for extending your running shoe life-cycle here.

2. It doesn’t matter how cool the shoe looks if it’s not the right shoe for you.
Ok, it does matter a little bit in terms of feeling cool and fast. I’ll be the first to admit that I want the hot pink and fluorescent yellow shoes (and yes, I’ve got them both), but they have to be designed to support your running gait otherwise they aren’t cool in the slightest. That is, unless you want to be the coolest runner wearing hot pink shoes who can’t run in them because you’re injured.

Whether you have a neutral foot, need stability because you are an over-pronator, need a motion control shoe because you need arch support, etc., Kira explains that “the worst case scenario of a wrong shoe gone bad is the cause of an injury. It could be something as small as a black toenail because your shoes are too small or as serious as Plantar Fasciitis from not having the right shoe for your foot type. When you are planning on putting hundreds of miles on your shoes, you always want to take the time to find the right pair for your body.”

The moral of the story is this: Know what your running needs are before you select what your shoe looks like. That may mean picking the boring white shoe with some red trim, but you’ll thank yourself in the long run (no pun intended) if that’s the best shoe for you.

3. Just say no to sales racks.
And department stores. And big chain sports stores with incompetent shoe salesmen. Whenever I hear someone complaining about pain, the first thing I ask is a) How long have you been running in your shoes? and b) Where did you buy your shoes? One of their answers is typically the culprit. Being professionally fitted in the right pair of running shoes is worth the extra cost. If you found yourself trying on running shoes from the sales rack at Kohl’s and you’re not sure what they are designed to do, put them back right now, run to your car and head to your local running specialty store where the sales people are runners and running shoe experts. Kira and the Brooks Running team always recommend that runners visit their local running store: “There is nothing better than having an experienced staff member look at your feet and help you find the right running shoe for you. Before you buy a new shoe, think about your running experience, if you have had any past injuries and what kind of running experience you are looking for from your shoes. Having this information ready will help the staff fit you with the best shoe for you.”

4. Be monogamous.
One of the biggest lessons I’ve learned this year is to avoid wearing multiple shoe styles at the same time. I’ve tested out a number of shoes this year – all shoes that are right for my running style and foot needs. However, running in a pair of Brooks Pure Cadence (vintage edition) one day, then Pure Cadence 2s the next and then the Ravennas another day during the same week is a recipe for disaster and injury. Stick with the same model of shoe if it’s working for you, and don’t do too much experimenting during the training season with a variety of different styles. You never want to do anything drastic when it comes to changing your shoes. I currently switch between 2 pairs of Pure Cadence that are the same model every other run.

Here are a few other fun tidbits I recently learned from Kira and the Brooks Running team:

• Women can run in men’s shoes. The number one difference between men’s and women’s shoes is the width of the shoe. Men’s regulars are typically equal to a women’s wide. Additionally, men’s shoes typically run 2.5 sizes larger. For example, a men’s size 9 is equivalent to a women’s size 7.5. So ladies, if you have a wide foot, you may want to look into running in men’s shoes.
• Inspiration for shoe design comes from everywhere. It could be from the design of a car or bicycle to a beautiful landscape or road trip. The trend right now is all about colors, including pops of neon to make the shoe exciting. And believe it or not, white is coming back and making a statement of its own.

Read the other parts of this week’s injury prevention for runners series:
Part 1: Injury Prevention: A Week-Long Series + The Basics
Part 2: Injury Prevention: Sports Massage for Runners
Part 4: Friday FITspiration: A Runner Overcomes Injury to Run Stronger
Part 5: Injury Prevention: Yoga for Runners

Disclosure: I am a Brooks Run Happy Ambassador and receive compensation and free Brooks products to test, although many of the shoes featured in this post I purchased on my own. Brooks Running did not ask me to write this post or comment on this topic. The thoughts and opinions I express about Brooks and their products are my own and always will be.

Has running in the wrong shoes ever caused you to become injured? How do you keep track of how many miles you’ve run on your current shoes and when it’s time to replace them? Do you love crazy, colorful shoes or are you more of a traditionalist?