Introduction
Starting your running journey? What good news, congrats! Now you wonder how to choose your running shoes ? Buying the right pair of running shoes is crucial and can be the difference between you embracing running and you giving up quickly. The wrong shoes can lead to discomfort, injury, or simply an unenjoyable experience that keeps you from reaching your goals.
The right running shoes aren’t just about style—they’re about comfort, support, and protecting your body from unnecessary strain. Ill-fitting or poorly suited shoes can lead to common issues like shin splints, blisters, or even long-term injuries. But with the right pair, you’ll improve your performance, recover faster, and make running a much more enjoyable part of your routine.
I’m here to help you cut through the confusion and help you to find the right pair of running shoes. In this guide, I will break down the technical features of running shoes, explain how to match them to your running style and foot type, and share practical tips to make the buying process simpler. By the end, you’ll feel confident choosing the shoes that keep you comfortable and injury-free mile after mile.
Are There Better Running Shoes or Brands?
First of all, let’s make it clear. When it comes to running shoes, there’s no single brand or model that’s universally “better” than the others. Every brand—whether it’s Nike, Adidas, Brooks, Asics, or Saucony—has its own strengths and weaknesses. The key is understanding that the best running shoes are highly personal and depend on your individual needs.
A good shoe depends on individual factors like your foot shape, arch type, running style, and the surfaces you run. A shoe that works wonders for one runner might cause discomfort or even injuries for another.
Instead of focusing on brands, prioritize your needs whether it’s comfort, performance or durability. Finding the right shoe isn’t about choosing the “best” brand but about finding what works best for you.
Understanding and Identify Pronation
Understanding Pronation
Understanding your foot type is a critical step in choosing the right running shoes. Your pronation is the way your foot rolls while running. It influences the type of support and cushioning you need.
Pronation refers to how your foot rolls inward when it strikes the ground. There are three main types:
- Overpronation
- The foot rolls inward excessively, often linked to flat feet. This puts stress on the inner side of the foot and can lead to knee or ankle injuries.
- Recommended Shoes: Stability or motion-control shoes with reinforced midsoles to limit inward rolling.
- Neutral Pronation
- The foot rolls inward slightly, evenly distributing weight. This is the most biomechanically efficient type of pronation.
- Recommended Shoes: Neutral cushioning shoes that prioritize comfort and shock absorption.
- Underpronation (Supination)
- The foot rolls outward, often associated with high arches. This increases impact on the outer edge of the foot and can cause stress fractures or joint pain.
- Recommended Shoes: Cushioned shoes with a soft midsole to improve shock absorption.
Identify Pronation
There are different ways to determine your pronation:
- Check the wear on one of your used pairs of sport or running shoes. The wear indicates the areas where your shoes mostly touch the ground
- Determine your pronation with a footwear specialist that has dedicated devices or that can observe your gait while running.
As an example, here is a picture of one of my last pair of running shoes, with more than 850km. We can clearly see the wear in the middle of the upper part, indicated a neutral pronation:
A Technical Breakdown of Running Shoes
Understanding the different parts of a running shoe is key to finding the right pair. Each component plays a specific role in comfort, performance, and durability. Here’s a quick breakdown of the main features to help you make an informed choice:
Outsole
The outsole is the bottom layer of the shoe that makes contact with the ground. It’s designed to provide traction and durability. Road running shoes typically have smooth outsoles for paved surfaces.
Practical Tip: If you frequently run in wet conditions, opt for shoes with high-grip outsole.
Midsole
Probably the most important element, it’s the cushioning layer between the outsole and the upper. The midsole absorbs shock, provides support during your runs, and returns energy. Common materials include EVA foam for softness and TPU for responsiveness. You can also find Nylon or carbon fiber plates for faster and lighter shoes
Practical Tip: If you begin in running, or if you look for long distance shoes, prefer cushioned midsoles for comfort.
Upper
The upper is the fabric that wraps around your foot. Modern uppers use breathable mesh for ventilation and lightweight overlays for structure and durability. Seamless designs minimize irritation.
Example: Shoes with reflective elements in the upper are useful for visibility during early morning or evening runs.
Heel Counter
Located at the back of the shoe, the heel counter stabilizes your heel and keeps it from sliding. A rigid or semi-rigid heel counter is helpful for runners with overpronation or instability issues.
Toe Box
The toe box is the space where your toes sit. A roomy toe box helps prevent blisters, black toenails, and discomfort during long runs.
Practical Tip: Make sure there’s about a thumb’s width of space between your big toe and the front of the shoe.
Drop (Heel-to-Toe Offset)
The drop refers to the height difference between the heel and the forefoot. A high drop (10mm) suits heel strikers, while a low drop (4–6mm) is better for midfoot or forefoot runners.
Practical Tip: Everyone has a suitable drop. For beginners, we recommend to have high to mid drop (10-6mm) to prioritize comfort and reduce risk of injuries. But after a few months/years of regular running, gradually try to lower the drop. It will improve your running style and decrease long term risk of injuries.
By understanding these components, you’ll be better equipped to choose shoes that match your needs, running style, and comfort preferences.
Features to Look for in Running Shoes
Choosing the right running shoes involves evaluating key features that impact comfort, performance, and longevity. Here’s a breakdown of the most important factors to consider:
Fit and Comfort
A proper fit is essential for preventing blisters, discomfort, and injuries during your runs. In my opinion, it’s the most important criterion, especially for beginners. To ensure the perfect fit:
- Toe Room: Leave about a thumb’s width of space between your big toe and the shoe’s front.
- Midfoot: The shoe should fit snugly but not too tight around your arch.
- Heel: The heel should feel secure without slipping during movement.
- Tip: Try on shoes with socks you plan to run in, and keep in mind that your feets swell while running.
Cushioning and Responsiveness
Cushioning absorbs impact, while responsiveness determines how much energy is returned with each step. Choose based on your running goals:
- Maximal Cushioning: Ideal for long-distance runners or those prone to joint pain. Shoes with thicker midsoles provide maximum shock absorption, but less ground feedback.
- Moderate Cushioning: A balance between comfort and energy return, suitable for everyday training.
- Minimal Cushioning: Lightweight shoes for speed and racing, offering better ground feel and control. Not recommended for beginners.
Stiffness vs Flexibility
Stiffness of running shoes impact your performance:
- Stiff Shoes: Offer better energy return and stability, but less confort. Ideal for long distance and fast runs.
- Flexible Shoes: Enhance natural foot movement and more confort. Ideal for casual runners, beginners, midfoot and forefoot strikers.
- Tip: Check and compare shoes flexibility by bending them; it should flex at the forefoot, not the middle.
Weight
The weight also impacts your performance. Lightweight shoes feel great, but are often associated with less comfort and cushioning.
Tip: If you are a beginner, it should not be your primary criterion. But don’t neglect it.
Durability
Running shoes are built to last for 300–500 miles, depending on shoes materials, usage and surface type. Signs it’s time to replace your shoes include:
- Worn-out treads on the outsole.
- Compressed or flattened cushioning in the midsole.
- Increased discomfort or soreness after runs.
Now you know the main features of a running shoe, you can make your choice and find the right pair.
How to choose your pair of running shoes?
Above all, choosing a product that fits your needs is always a matter of compromises. You need to identify your needs and ask yourself :
- What budget do you have ? Beginner shoes are often entry-to-medium level prices.
- Your pronation: overpronation, neutral or supination ?
- What is your experience ? Beginners should prioritize comfort and cushioning, looking for medium-to-high drop.
- What are your measurements ? For tall or heavy people, choose recommended midsoles that can support your weight and reduce risk of injuries.
- What are your goals ? Running casually or racing every month ? Running on short long distances ?
Answers to these questions allow you to find the range of shoes you are looking for. Finally, I highly recommend going to specialized stores and trying different models matching your needs.
Shopping Tips
Tips for Trying on Running Shoes
Trying on running shoes the right way can save you from discomfort and ensure you find the perfect fit. Follow these tips to make the process smooth and effective:
- Wear Running Socks: Bring the same socks you use for running to ensure the shoes accommodate their thickness and texture. This prevents surprises later.
- Leave Space at the Toes: Make sure there’s about a thumb’s width of space between your longest toe and the front of the shoe. This prevents blisters and black toenails.
- Test in Motion: This is important, don’t just stand still but walk, jog, or jump lightly in the store. Test shoes on a treadmill or in-store to feel the cushioning and responsiveness in action.
- Bring Orthotics (if applicable): If you use custom orthotics or insoles, bring them along to ensure the shoes fit properly with them.
- Shop in the Evening: Remember that your feet naturally swell during a run. Trying shoes in the evening, when feets also swell, gives a more accurate fit.
- Common mistake: Choosing Based on Looks. Don’t pick shoes because they look trendy. Prioritize fit, support, and features over aesthetics. A well-fitting shoe that supports your foot type will always perform better than a stylish pair that doesn’t.
By following these tips, you’ll be able to confidently choose running shoes that fit well and perform effectively, mile after mile.
Conclusion
Selecting the right running shoes is one of the most important steps in your running journey. A well-chosen pair not only keeps you comfortable but also prevents injuries, improves performance, and makes every run more enjoyable. By understanding the anatomy of running shoes, identifying your foot type, and focusing on key features like fit and cushioning, you can find the perfect pair to match your unique needs.
Remember, the right shoes don’t just enhance your running—they support your goals, whether you’re training for your first 5K or enjoying casual runs around the neighborhood. Avoid common mistakes like choosing based on looks or ignoring wear and tear, and instead focus on shoes that prioritize your comfort and health.
Now that you’re equipped with all the knowledge you need, it’s time to find your ideal pair! Start by visiting your local running store or exploring trusted online retailers to put these tips into action.
If you found this guide helpful, share it with your friends who are also getting into running! Happy running!