How to choose the right running shoes 

Finding the perfect running shoes is essential for comfort, performance, and injury prevention. In this guide on how to choose running shoes, we’ll help you find the best running trainers for your needs.

With so many options available, choosing the right pair of running trainers can feel overwhelming. Here’s a straightforward guide on how to choose running shoes and pick the best running trainers that suit your needs and keep you comfortable on every run. 

Why the right shoes matter

Running shoes are designed to support your feet during repetitive motion and absorb the impact of each step. Wearing improper footwear can lead to discomfort, blisters, and even long-term injuries such as shin splints or plantar fasciitis. Understanding how to choose running shoes correctly can help prevent these common issues.

Key factors to consider

Understand your foot type

It's important to know how to choose running shoes based on your foot type. Your foot shape and arch influence the type of support you need: 

• Neutral feet: If your arches are average, you’ll likely benefit from neutral running shoes with balanced cushioning. 
• Overpronation: If your feet roll inward excessively, stability or motion control shoes provide extra support.
• Underpronation (supination): If your feet roll outward, look for cushioned shoes to absorb impact effectively. 

A gait analysis, offered by many specialist running stores, can help determine your foot type. 

Match shoes to your running style

• Road running: Shoes with cushioning and a smooth sole are ideal for pavements and hard surfaces. 
• Trail running: For uneven terrain, choose trail shoes with a grippy outsole and reinforced upper for protection. 
• Long-distance running: Opt for shoes with added cushioning for comfort during extended mileage. 

Prioritise comfort and fit

• Size matters: Leave about a thumb’s width of space between your toes and the front of the shoe to prevent blisters. 
• Secure fit: Ensure the heel is snug without slipping and the midfoot feels supported. 
• Try before you buy: Visit a running store and test multiple pairs. Run or jog around to check comfort and performance. 

Consider cushioning and drop

Cushioning: Decide on the level of cushioning based on your preference for a softer or firmer ride. Heavily cushioned shoes may suit long runs, while minimal cushioning can encourage a more natural running form. 

Heel-to-toe drop: This refers to the height difference between the heel and forefoot. A lower drop promotes a natural running gait, while a higher drop offers extra support for heel strikers. 

Durability and longevity

Running shoes typically last for 300–500 miles. Track your mileage and replace your shoes once you notice wear on the outsole or loss of cushioning. Rotating your running trainers can also help extend their lifespan.

Carbon-plate or carbon-plated

Carbon-plated shoes incorporate a thin carbon fibre plate or rods embedded within the midsole. This feature aims to enhance running efficiency by providing a snappy return and reducing energy loss during each stride. The carbon plate works in tandem with responsive foam materials to deliver a propulsive sensation, often leading to improved running economy and potentially faster race times.

These shoes have gained prominence in recent years, coinciding with numerous record-breaking performances in long-distance events.

Additional tips

• Don’t buy for looks: Focus on comfort, support, and function over style. 
• Rotate shoes: If you run frequently, consider rotating between two pairs to extend their lifespan and adapt to different terrains. 
• Bring a running friend: If you are choosing running shoes for beginners, talk to someone who is already a runner, or even bring them shopping with you! This can make learning how to choose running shoes much easier and more effective.

Top brands to explore

These brands consistently receive praise for their innovative and reliable running shoes: 

• Nike: Lightweight and versatile options for all types of runners. 
• Asics: Known for their cushioning and stability features. 
• Brooks: Offers excellent comfort and support across their range. 
• Saucony: Combines innovative technology with durable designs. 
• Hoka One One: Features maximum cushioning for a smooth ride. 
• Salomon: A top choice for trail running with exceptional grip and protection. 

Investing in the right pair of running shoes is one of the most important steps you can take as a runner. If you need to know how to choose running shoes that suit your goals, take the time to understand your needs, try different styles, and prioritise comfort and fit. With the right running trainers, every run can be a step towards achieving your goals.

For more expert guidance on how to choose running shoes, training tips, brand discounts, and exclusive support, visit RUN:EA, the individual membership for independent runners. Join for just £30 a year!