WINTER RUNNING TRAINERS GUIDE

The first thing to think about is how far you're running. If you're testing the waters or planning to tackle short distances (think park runs, 5K-10K) then you'll need a flexible shoe. If you're setting an ambitious goal, like a marathon, look for extra cushioning in the sole.

Next up: surfaces. If you're running on roads most days, look for shoes built for comfort and bounce. Heading off-road? Trail shoes will carry you across muddy and rocky terrain.

And because it's January (aka: the depths of winter) you'll need a pair that can handle the weather. The best waterproof running shoes feature GORE-TEX (GTX) membranes that shut out downpours and puddles without sacrificing breathability. On dark mornings, reflective detailing helps you stay visible in car headlights.

Now comes the science. There are three types of foot: neutral arch, low arch, and high arch.

But how do you know? A quick check is to wet your foot and step on a piece of paper. If the imprint only shows your heel, ball, and toes, then you’ve got a high arch. Seeing traces of the midfoot? That’s a sign of a neutral arch. A low arch means you’ll be able to see pretty much everything.

High arches don’t absorb shock well so you’re going to need a pair with cushioning. Look for shoes with a softer feel underfoot. Neutral arches need shoes that balance cushioning and flexibility. You want some support, but not too much. If you’re not sure, bend the shoe. It should feel pliable, not stiff. Motion control shoes are great if you have a low arch. They’re designed to limit inward rolling and add structure, which can help reduce strain.