As you begin pounding the pavement to train for the Scotiabank Toronto Waterfront Marathon, it is important that you pay close attention to the shoes you’re lacing up. The decision behind what running shoes to wear for your marathon experience is a lot more complex than you might think.

Viki, a New Balance employee, took some time out of her day to offer some tips to runners in the market for a new pair of shoes. “It’s important to know what kind of foot you have,” she said.

The first step in finding a shoe is to undergo a gait assessment to determine whether your foot is pronated (turns in), supinated (turns out) or neutral. This is why it is essential to shop at a specialty store, especially if you’ve never purchased proper running shoes in the past. Employees in these stores, such as New Balance, have the knowledge and ability to help you find the right shoe for your foot.

It is also important to test out the shoe in the store before you make your purchase. This doesn’t mean put a shoe on one foot to see if it fits. You should be putting both on to walk (or run if possible) around the store for an extended period of time. This is the only way to ensure that they are a good and comfortable fit.

The general rule of thumb when it comes to fit is to go for a half-size bigger than your usual shoes. This will allow for the swelling that inevitably comes with long distance running.

With this information in your back pocket, you’ll be able to make an informed decision regarding your marathon footwear and on race day, you won’t have to worry about your feet. You can focus all of your energy on crossing the finish line.

Don’t forget – all Mount Sinai employees get a 15 % discount at the Hospital location of New Balance.