A plain-language walkthrough of fit, cushioning and heel-to-toe drop, so you can shop for walking and running shoes with confidence and skip the marketing spin.

A good pair of shoes will not turn you into a runner overnight, but the wrong pair can get in the way. Ill-fitting shoes can contribute to foot or shin pain, blisters and soft tissue injuries, while a pair that fits and cushions well makes every walk and jog more comfortable. Here are six steps, from choosing what suits you to knowing when a pair is worn out.

Step 1: Work out how much shoe your routine needs

Start with what you will actually do, not what you hope to do. Brisk walkers need comfortable shoes with suitable heel and arch support. If you are building up to jogging, a running shoe makes sense, because running involves more impact than walking.

Match the shoe to the activity: court shoes with extra ankle support, for example, are built for basketball, not for jogging. If your week mixes walking, jogging and a gym session, a comfortable running shoe will usually cover the walking days too.

Step 2: Check the fit where it matters most

Fit beats every feature on the box. Run these checks:

• Leave 1 to 1.5 cm of space ahead of your longest toe, roughly a thumb’s width. Your longest toe may not be your big toe.
• Stand while checking, because your foot spreads when weighted, and make sure you can wiggle all your toes.
• Check width too: little to no pressure on your little toe, only slight pressure on your big toe.
• Make sure the heel does not slip when you move.
• Aim for snug but not tight.

One handy trick: pull out the insole and stand on it. Its shape should match your foot, with no toes spilling over the edges.

Step 3: Understand cushioning, drop and stack height

The midsole, the foam between the upper and outsole, provides most of the cushioning. Shoes do not reduce the force travelling through your body by much; they stretch out the time over which that force is applied, giving your body a moment to adapt. A plush shoe is not automatically better than a firmer one.

Two label terms confuse many people. Heel-to-toe drop is the height difference between heel and forefoot, generally 0 to 15 mm in running shoes. Stack height is how much material sits between your foot and the ground, and the two are independent: a shoe can be thickly cushioned with a low drop, or thin with a high drop.

Drop category	Heel-to-toe height difference
Zero drop	0 mm
Low drop	1 to 4 mm
Mid drop	5 to 8 mm

Around 10 mm is the most common drop in standard running shoes and a fair starting point for beginners. Lower drops load your ankles and Achilles tendon more, higher drops load your knees and hips more. Comfort and fit matter more than the exact number, and our glossary of running terms unpacks the jargon.

Step 4: Shop at the right time with the right socks

Feet swell with activity and are largest at the end of the day or after exercise, so shop then. Shoes that feel good then will feel good on the move.

Wear the socks you will exercise in, since a thick walking sock changes the fit. Have both feet measured every time, because foot size changes with age and one foot is often bigger than the other. Fit the larger foot.

Because feet expand during exercise, running shoes often run roughly half a size to one size bigger than everyday shoes. Brands vary, though, so treat the measurement as a starting point and the fit as the decision.

Step 5: Test them properly before you pay

Stand, walk and jog a few steps in the store. Check three things: your heel stays put, nothing pinches at your ankle, and your toes can move as you walk. Lace firmly enough to hold the shoe over the bony bump on top of your foot, but loose enough to slide a finger under the knot.

For a first pair, a specialty running or sports store is worth a visit. Staff can measure your feet and advise on shoe types, and a good fitter will not rush you.

Step 6: Know when to replace a pair

Shoes do not announce their retirement. Watch for cushioning that feels flat, soles worn smooth or unevenly, and a fit that suddenly feels looser. New aches after runs you previously handled comfortably can point to tired shoes too.

Wearing unsupportive shoes while exercising is one of the factors linked to heel pain, so do not stretch a worn pair too far. When in doubt, replace it.

When to ask a podiatrist or professional fitter

If you have ongoing foot problems, unusual foot shapes, or pain that keeps coming back, talk with a podiatrist or physiotherapist before buying. They can assess how your feet move and suggest footwear features suited to you.

And take new pain seriously. Sudden pain or a popping sensation in your heel while exercising calls for immediate medical help. For heel pain that does not settle, see your doctor, who can refer you to a specialist if needed.

Shoes are only part of a comfortable start. Our gentle eight-week walking to jogging plan pairs well with a fresh pair, and a proper warm-up before exercise looks after the muscles your shoes support.

Questions we get

How much room should I leave at the front of a running shoe?

Aim for at least 1 to 1.5 cm of space ahead of your longest toe, which is roughly a thumb’s width. Your longest toe may not be your big toe, so check carefully.

Does more cushioning always mean a better shoe?

Not necessarily. Cushioning does not reduce the force passing through your body by much; it mainly spreads that force over more time so your body can adapt. Comfort and fit matter more than a big stack of foam.

What does heel-to-toe drop mean?

It is the difference in height between the heel and the forefoot, measured in millimetres. Most running shoes sit between 0 and 15 mm, and drop is independent of how much cushioning a shoe has.

Should I size up for running shoes?

Feet swell during exercise, so running shoes often run roughly half a size to one size bigger than your everyday pair. Sizing varies between brands, so it is better to have both feet measured and go by fit rather than the number on the box.

This article is general information, not personalised medical or fitness advice. Talk to your GP, a physiotherapist or an accredited exercise physiologist before starting a new exercise program if you have a health condition or injury, are pregnant or haven’t been active for a while. In an emergency, call 000.