How to Choose the Best Running Shoes for You

Written by Lauren Haislip

The right running shoes can make or break your running experience. Whether you're training for your first 5K, gearing up for a marathon, or simply jogging to stay active, choosing the perfect pair isn’t just about style—it’s about comfort, support, and injury prevention. Wearing the wrong shoes can lead to blisters, pain, and even long-term injuries. But don’t worry! We’re here to help you navigate the world of running shoes so you can find the best fit for your unique stride. Let’s dive into how to choose running shoes that will keep you moving comfortably and efficiently.

Why Choosing the Right Running Shoes Matters

Wearing the right running shoes provides numerous benefits, including:

  • Injury Prevention: Proper shoes help reduce the risk of common running injuries like blisters, shin splints, and joint pain.

  • Optimal Performance: The right shoes enhance your efficiency, making running more enjoyable.

  • Increased Comfort: Running shoes designed for your foot type prevent discomfort and fatigue.

  • Improved Stability and Support: Different runners require varying levels of arch support and cushioning.

Steps to Picking Out the Right Running Shoe for Your Feet

Finding the perfect running shoe isn't just about grabbing the most popular pair off the shelf. Every runner has unique feet, stride mechanics, and comfort preferences. Choosing the right shoes requires understanding your foot shape, gait, and the type of running you'll be doing. Follow these essential steps to ensure you get a pair that provides the right fit, support, and performance to keep you running comfortably and injury-free.

1. Find the Right Size

Ensuring the right size is crucial to comfort and performance. Follow these fit tips:

  • Your running shoes should have about a thumb’s width of space in between the end of your toe and the end of the shoe.

  • The heel should fit snugly without slipping.

  • Feet swell during runs, so try shoes on in the evening or after a workout.

2. Get the Correct Level of Support

The best way to determine the level of support you need is to have someone watch you walk or run and evaluate your foot in motion. At =PR= Run & Walk, we will watch you run or walk on our treadmill to determine if you need a neutral or stability shoe. 

3. Consider Your Running Style

  • Heel Striker: Look for shoes with extra heel cushioning.

  • Midfoot or Forefoot Striker: Opt for shoes with a balanced cushion-to-response ratio.

  • Overpronation: Stability shoes help correct inward rolling motion.

  • Supination (Underpronation): Extra cushioning can reduce impact stress.

4. Check Shoe Flexibility and Breathability

  • Bend the shoe to see if it flexes at the ball of the foot—too stiff may lead to discomfort.

  • Choose breathable mesh uppers to keep feet cool and reduce moisture buildup.

5. Account for Terrain and Running Environment

  • If you mostly run on roads, opt for lightweight road-running shoes.

  • Trail runners need shoes with enhanced grip and rugged protection.

  • Treadmill runners may prefer cushioned yet lightweight shoes for repeated impact.

Types of Running Shoes

There are so many types of running shoes out there, how do you know which one to pick? The right pair depends on where you run, how you run, and the level of support your feet need. From road to trail, stability to cushioning, understanding the different types of running shoes will help you make the best choice for your running style and terrain.

1. Road Running Shoes

  • Designed for pavement and even surfaces: These shoes are ideal for runners who predominantly run on roads, sidewalks, or treadmills.

  • Lightweight with moderate cushioning for shock absorption: They offer a balance between support and responsiveness, making them suitable for long-distance running.

  • Example: ASICS Cumulus 27 – This neutral everyday trainer is a versatile choice for various running workouts and distances.

2. Trail Running Shoes

  • Enhanced grip and traction for uneven terrain: Built with rugged soles, these shoes provide stability on trails, mud, and rocky paths.

  • Reinforced protection against rocks and roots: Features like toe guards and durable uppers protect your feet from trail hazards.

  • Example: Altra Lone Peak 9 – This shoe is designed to keep up during your trail adventures with durability, grip, and connection to the trail.

3. Stability Running Shoes

  • Ideal for runners with overpronation (inward rolling of feet): These shoes help correct the foot's motion, promoting a more neutral stride.

  • Provides extra support to maintain proper alignment: Features like GuideRails or dual-density foam support the arch and prevent excessive rolling.

  • Example: Brooks Adrenaline GTS 24 – A shoe loved by runners for over 20 years! The Adrenaline is lightweight, soft, and supportive. 

4. Neutral Running Shoes

  • Best for runners with normal pronation: Suitable for those whose feet neither roll inward nor outward excessively during running.

  • Balanced cushioning without added support structures: Offers comfort and flexibility without corrective features.

  • Example: New Balance 880v15 - This everyday cushioned road runner has a breathable and structured engineered mesh upper for ultimate comfort and all-day wearability.

5. Cushioned Running Shoes

  • Extra padding for shock absorption: These shoes provide a plush feel, reducing impact on joints.

  • Suitable for runners with high arches or those seeking comfort: They offer additional cushioning to accommodate higher arches and enhance comfort during runs.

  • Example: HOKA Bondi 9 – The ultra-cushioned, game-changer, delivering peak plushness for everyday miles. 

How to Test Running Shoes

Once you've selected a potential pair, testing is key:

  1. Try them on with running socks to ensure an accurate fit.

  2. Walk and run in them inside the store to check comfort and support.

  3. Test different surfaces to assess grip and responsiveness.

  4. Check for pressure points or discomfort.

Common Mistakes When Buying Running Shoes

Avoid these common pitfalls as you shop for running shoes:

  • Choosing Based on Looks Alone: A stylish shoe may not provide the right support.

  • Wearing the Wrong Size: A poor fit can cause blisters and discomfort.

  • Ignoring Your Running Style: Consider whether you run on roads, trails, or a treadmill and if you need a neutral or supportive shoe.

  • Not Replacing Shoes Regularly: Worn-out shoes lose support and can lead to injuries.

  • Skipping a Professional Fitting: A 3D foot scan and gait analysis at =PR= Run & Walk can help you find the best running shoes.

FAQs

How do I know if my running shoes fit correctly?

Your shoes should feel snug but not tight, with room for toe movement. There should be no slipping at the heel, and they should feel comfortable when you walk or run.

How often should I replace my running shoes?

The answer to this question depends on how you are using your shoes. Best practice is to get fit for running shoes every 6-12 months to ensure they are not worn out.  

Can I use the same shoes for different types of running?

While some shoes work for multiple terrains, it’s best to have dedicated shoes for road and trail running if you switch between surfaces frequently.

What’s the best way to break in new running shoes?

Start by wearing them for short walks or easy runs before using them for longer distances. Gradually increasing wear time allows your feet to adjust and prevents blisters.

Should I size up in running shoes?

Yes, it’s generally recommended to go half a size to a full size up from your regular shoe size to accommodate foot swelling and avoid toe discomfort during longer runs.

Selecting the right running shoes is vital for comfort, support, and injury prevention. By understanding your foot type, running style, and the different types of running shoes available, you can make an informed choice. Visit us at one of our 10 locations for a personalized fitting experience and find the perfect running shoes for your needs. Happy running!

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