Running is a fantastic activity for staying fit, relieving stress, and enjoying the outdoors.
Running shoes are often the first piece of equipment you purchase when starting, and choosing the right ones is crucial for a comfortable, injury-free experience.
For seasoned runners, shoes can also enhance performance [1].
However, the variety of models available can complicate your decision, especially as brands release new versions almost annually. But don’t worry! We’re here to simplify your choice.
Your choice of running shoes primarily depends on your unique requirements—your body type, habits, and preferences. The goal is to find the right model for you. This guide will help you consider the essential questions to make the best choice.
What Are Running Shoes?
Running shoes are specially designed to cater to the needs of runners with a design that enables:
- Shock absorption through cushioning
- Secure fit of the foot
- Stability while moving
- Grip on diverse surfaces
Unlike ordinary sports shoes, running shoes are crafted to protect your feet and other weight-bearing joints when running on roads or trails. However, scientific evidence linking them to a reduced injury risk is minimal.
In essence, the primary advantage of running shoes is comfort. Running with shoes designed for running enhances comfort, enabling you to focus on other aspects like breathing and exertion.
Let’s delve into the main components of a running shoe. Understanding these will help you with necessary criteria when shopping.
Basic Components
The basic components of a running shoe are the upper, the midsole, and the outsole. Additionally, most shoes include an insole which is often removable and replaceable.
Upper
This is the shoe’s top part, generally crafted from engineered mesh to hold the foot securely and comfortably in the shoe. The laces and tongue also aid in adjustment and secure fit and increase airflow during activity while protecting the foot on trails.
Midsole
This foam section under the foot cushions impact forces and ensures efficient foot movement during strides. Some midsoles also contain a rock plate (carbon or nylon).
Outsole
The outsole is the part of the shoe that makes ground contact. It may be crafted from the same material as the midsole or feature rubber overlays for better grip and wear resistance.
Evaluate Your Running Needs and Objectives
Your ideal pair of running shoes depends on your objectives. For instance, the model for a marathon under 3 hours will differ from a half-hour morning jogger. Let’s see the vital aspects to consider.
Always prioritize comfort [2]. All criteria in this guide pivot on this point. There’s no reason to endure discomfort in running shoes.
Terrain
There are three main terrain categories in running:
- Track: The red granulate and polyurethane tracks in stadiums. If this is your surface, you’ll require spiked shoes like Nike Dragonfly, which are ultra-light and grippy for speed on the track.
- Trails: For natural terrains like dirt roads or forest trails, specific running shoes with lugs are necessary to prevent slipping and offer protection against potential obstacles like branches or stones.
- Roads: This covers urban surfaces like sidewalks and public roads, mainly asphalt (a mixture of bitumen and aggregates [4]). These surfaces are harder on joints but allow relatively smooth runs free from obstacles.
Use and Experience/Skill Level
Do you need shoes for daily training or a high-performance model for speed sessions or official races?
This distinction is crucial as shoes for these activities differ significantly.
Daily Trainers
Shoes for daily training come with traditional, well-cushioned, stable, and sturdy configurations for comfortable mileage without quick deterioration.
Example: Mizuno Wave Rider 28
Racing Shoes (Speed and Competition)
Competition shoes are lighter, less durable, and often feature a more fluid, rolling feel. Many include a rocker design and a carbon plate for propulsion, creating a responsive movement to conserve effort.
Example: Adidas Adios Pro 3
Beginner vs. Experienced Runner
Experience also matters. Beginner runners are usually better off opting for a classic model for daily training before choosing a competitive model to advance their running journey.
Note that versatile models now exist, combining training and speed, like the Saucony Endorphin Speed 4.
Short or Long Distances + Runner’s Weight: Which Cushioning?
The distances you intend to run significantly influence the type of running shoe to choose.
For short distances, lightweight shoes with low to moderate cushioning are preferable, promoting a natural foot movement and offering better ground contact.
For medium and long distances, substantial cushioning ensures a comfortable run and offers support as your body tires.
The popularity of heavily cushioned shoes like Hoka persists despite scarce scientific backing on reduced injury risk. Conversely, minimalist shoes aren’t widely considered due to increased injury risk for athletes over 71 kg/157 lbs per some studies [5].
It’s advisable to alternate configurations so your body adapts to various movements, ensuring healthier progression [6]. For instance, alternating between Hoka Clifton 9s (very cushioning) and Adidas Adios 8s (less cushioning) could be beneficial.
Pronation Type
Overpronation slightly raises injury risk, statistically speaking [7, 8]. Knowing your pronation type ensures comfort.
Types of Pronation:
- Pronator: A low arch and inward foot roll.
- Supinator: A high arch with outward stride roll.
- Neutral: Normal arch and regular movements.
Different scales of pronation exist. Asics [9] estimates up to 60% of runners moderately overpronate, and 20-30% severely overpronate. Supination affects about 15%.
Gait tests in stores can be helpful, but a regulated health professional often offers better and personalized advice. Physical therapists are especially helpful in assessing potential muscle imbalances rather than only focusing on your feet.
Recommendations:
For neutral or moderate overpronators and supinators, opt for neutral shoes.
Example: Saucony Ride 17
For strong pronators, stability shoes can offer overpronation correction.
Example: Asics Gel Kayano 31
Motion-control shoes are for powerful for overpronators but are scarce. Orthopedic insoles might be a better alternative.
Example: Brooks Beast 20
Personal Preferences
Underfoot feel and heel-to-toe drop revolve around personal taste:
Underfoot Feel
It depends on both stack height and sole density. Anything from firm to soft can work, with firmer providing more structure and a possible prolonged cushioning life. Softer soles might be comfortable yet less stable and less durable.
Start with balanced cushioning and adjust to preference with subsequent models.
Heel-to-toe Drop
Drop preferences are subjective. While associations with foot strikes exist, scientific causal ties are weak.
Try different drops to find what works well, categorizing as:
- Zero Drop – e.g., Altra
- Low (1-6 mm) – e.g., Hoka
- Standard (7-10 mm) – e.g., Asics, Nike
- High (>10 mm) – example: Mizuno
Experiment and feel free to alternate configurations for a balanced body adaptation.
How’s the Fit?
The right shoe fit ensures comfort and good lockdown. Ill-fitting shoes can cause blisters, pressure pain, or dangerous slippage.
Choose shoes that accommodate your foot’s form but allow sufficient freedom for a smooth ride.
Foot Shape and Width
Running shoes typically feature standard shapes for widespread appeal, though exceptions exist.
Shoe volume is crucial—be wary of narrow or broad builds. Some models offer wide versions as well.
Test shoes to learn which designs suit you. Our reviews share helpful insights to help you narrow down your selection before going to the shop.
Consider foot swelling from heat or exertion. Fit shoes later in the day, using typical running socks.
Size Guide
Alongside shape and width, sizing is crucial. Measure your foot and compare with brand size guides for best fit.
Some recommend adding a size to dress shoe size for European sizing, but it’s more accurate to measure.
In-store or Online Shopping
Online stores offer a wider range, more options, and often better pricing. However, store salespeople (sometimes) provide invaluable advice.
Finding the correct size online is doable via guides, but unfamiliar brands or shapes might require a store visit.
Regardless, prioritize comfort, and consider returning any uncomfortable shoes.
Running Shoe Brands
The running shoe market constantly evolves, offering something for everyone. Though discussing all brands would be extensive, here are some popular companies with standout features:
- Adidas: Versatile with robust Continental soles
- Allbirds: Eco-friendly brand venturing into running
- Altra: Known for zero drop models
- Asics: Premium Japanese brand with perfect and universal fit
- Brooks: Eco-friendly, vegan big brand
- Hoka: Renowned for comfortable cushioning
- Mizuno: Traditional, reliable Japanese brand
- New Balance: Pioneering brand and a safe bet
- Nike: Stylish, comfortable, versatile
- On Running: Trendy Swiss brand with uneven models
- Puma: Making a comeback with Nitro models
- Salomon: Known for trail running excellence
- Saucony: Exceptional, notably for the Endorphin line
- Skechers: Comfortable, efficient, and sturdy models
- Topo Athletic: Simple, roomy, and robust shoes
- Under Armour: underdog with a few surprisingly comfortable models
How to Care for Your Running Shoes
Congratulations on finding your perfect running shoes! But remember, they won’t be available forever as versions change yearly.
Properly cared for, sturdy pairs last 500-800 km/which translates to 300-500 miles, depending on factors like quality and user. Racing models last 300-600 km/180-380 miles.
Keep your shoes in pristine condition to maximize their longevity:
- Clean regularly with a soft brush and warm, soapy water.
- Occasionally disinfect with vinegar and baking soda inside.
- Store in a dry, sun-protected area with newspaper to help with drying.
For more tips, see our article: How to clean your running shoes.
Conclusion
You have all the information you need to choose your ideal running shoes. Ultimately, it all comes down to comfort and recognizing what works for you.
Have questions or comments? Post them below!
References
Nike’s Fastest Shoes May Give Runners an Even Bigger Advantage Than We Thought
Kevin Quealy, Josh Katz
New York Times (Dec 2019)
https://www.nytimes.com/interactive/2019/12/13/upshot/nike-vaporfly-next-percent-shoe-estimates.html
Improved footwear comfort reduces oxygen consumption during running
Luo et al. (2009)
Footwear Science
https://www.tandfonline.com/doi/abs/10.1080/19424280902993001
La Piste d’athlétisme
Société Chimique de France
https://new.societechimiquedefrance.fr/produits/la-piste-dathletisme/
Quelles différences entre bitume, asphalte et goudron ?
TotalÉnergies
https://services.totalenergies.fr/pro/total-me-conseille/infrastructure/quelles-differences-entre-bitume-asphalte-goudron
The long-term effect of minimalist shoes on running performance and injury: design of a randomised controlled trial
Fullet et al. (2015)
British Medical Journal Open
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4550712/
Can parallel use of different running shoes decrease running-related injury risk?
Malisoux et al. (2015)
Scandinavian Journal of Medicine & Science in Sports
https://pubmed.ncbi.nlm.nih.gov/24286345/
A Study on the relation between height of medial longitudinal arch and sport injuries in lower limb of professional runners by using Navicular Drop and Arch Index clinical tests
Divandari and Vakili (2014)
Journal of American Science
https://www.jofamericanscience.org/journals/am-sci/am1003s/007_24004am1003s14_50_61.pdf
Foot posture as a risk factor for lower limb overuse injury: a systematic review and meta-analysis
Neal et al. (2014)
Journal of Foot and Ankle Research
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4282737/
Gait Expectations – What is Running Gait
Marcus Sladden (Apr 2019)
ASICS’ Frontrunner
https://www.asics.com/gb/en-gb/frontrunner/articles/what-is-running-gait
