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From Fellrnr.com, Running tips
→Toe Box
The arch is a naturally strong structure, but arches are damaged by forces pushing up under their middles. This is particularly true of the arches of your feet; they are strongest when there is nothing pushing up under the arch. However, if you've worn shoes that push up under the arch for some time, this will weaken the arch. This is similar to having a limb in a cast; the cast supports the limb, but the limb weakens quickly. Therefore when you try to move to a shoe without arch support, it can be like taking a cast off a limb. Your foot will take time to strengthen and recover from using arch support. The other downside to arch support is the pressure can easily cause blisters. This is especially true of orthotics.
====Toe Box====
Ideally, the toe box of your shoes should be big enough that your toes can’t touch the sides or top of the shoe. If the toe box is slightly too small, it is easy to cut away the material to prevent contact. I generally leave a bridge of material from the very front of the shoe to near the laces to keep the sole from flopping around too much and just cut away the sides of the toe box. [[File:Open Toe Box.jpg|frame|none|My Modified Nike Frees with the toe box opened out]]
====Shoe quality====
A bad seam or excess glue can cause a sharp edge that could tear up your skin. A shoe can fit correctly, but cause blisters due to manufacturing problems such as a bad seam. A shoe that bends in the wrong place can have a crease that causes a blister as well. Also, check that your insoles do not slip. Some double sided sticky tape between the shoe and the insole can prevent this.
