Do I really need proper running shoes?

Yes, you want actual running shoes, but you don't need expensive ones or a gait analysis. Pick a pair made for running that fits well, feels comfortable right away, and isn't worn out. That is what matters.

Running shoes are built with cushioning and a design that suits repeated impact. Fashion sneakers, flat canvas shoes and old gym trainers usually don't offer this, and the difference gets bigger the more you run.

What to look for

• Fit. A thumb's width of space in front of your longest toe. Your feet swell when you run, so try shoes on later in the day if you can.
• Comfort. This is the best predictor of a good shoe for you. If it's comfortable in the store, it probably will be on a run.
• The right size, often half a size up from your everyday shoes.
• A basic cushioned trainer from a running store or a mainstream brand's mid-range line. You don't need the latest carbon-plated racing model.

Do you need a fancy fitting

No. The idea that you must pick shoes by foot type, like "overpronator" or "neutral", has weak support in the research. Comfort works about as well. A good running store can still help you find a few options to try, which is useful.

Barefoot and minimalist shoes

Some people like them, but they put more stress on your feet and calves. If you want to try, go very slowly, a few minutes at a time. I'd say it isn't a starting point for beginners.

When to replace them

Roughly every 300 to 500 miles (500 to 800 km), or sooner if the cushioning feels flat or the sole is worn on one side. If you run three times a week for 2 miles each, that's a couple of years. Keep a note of the date you start with a pair.

Once the shoes are sorted, the hard part is getting out the door. League of Fitness syncs runs from Apple Health and scores them by heart rate zones, and a daily match against someone near your level is a reason to lace up on the days you'd normally skip.

Persistent foot, shin or knee pain isn't something a new pair of shoes fixes on its own. If it lasts more than a week or two, see a doctor or physical therapist. Shin splints are a common example, and the answer is usually reducing load, not buying a new pair.