ST. CLOUD -- This week in our "Fitness Friday" series on WJON, we lace up our running shoes at the Endurance Shop.

With the Spring and Summer weather upon us, we see more runners on our streets and trails. However, there is a few things new runners should think about before starting out.

Endurance Shop manager Paul Greenwood says when new runners come in looking for shoes they start with some background history.

"The first thing we would do is get a personal history of what you're after, are you looking at running or walking, your activity level and your goals," says Greenwood.

When choosing a running shoe, Greenwood says there are three styles -- Stability, Motion Control and Neutral. He says putting you through a walking test helps them what type to suggest.

"So what I am seeing with you is just minor pronation, your ankle is turning just a little bit and what we would suggest is putting you in a moderate stability shoe," says Greenwood.

After knowing what shoe type to look for, it's up to you to decide color, feel and what will fit your needs based on your level of activity.

However, shoes are not the only important piece when it comes to running. Greenwood says having synthetic running clothes like socks, shorts and shirts will help keep you cool.

"It's not like the cotton clothes, these will be super breathable material which allows your body to sweat and naturally cool yourself," says Greenwood.

The Endurance shops also allows you to test out your shoes with a weekly fun run. Greenwood says every Wednesday runners get together for the "Hump Day 5k."

"What's cool about the run is you get people that are walking, running or in between and so it's really nice for anyone that wants to get out and run in a group," says Greenwood.

The weekly run begins at 6:00 p.m. at the Endurance Shop and is free to attend.

Endurance Shop manager Paul Greenwood explains the difference between running shoes. (Photo: Alex Svejkovsky, WJON)