How to Choose Running Shoes
A no-nonsense guide to finding the right running shoes. Covers gait types, cushioning, fit, and when to replace your shoes.
Overview
The right shoes won't make you faster, but the wrong shoes will make you injured. You don't need to spend a fortune — you just need shoes that fit your feet and your running style.
Golden Rule: The best running shoe is the one that fits your foot comfortably. Ignore trends and marketing.
Step 1: Know Your Gait
Your gait (how your foot rolls when it hits the ground) determines which type of shoe support you need.
| Gait Type | What Happens | Shoe Type | Who Has This |
|---|---|---|---|
| Neutral | Foot rolls slightly inward (normal) | Neutral shoes | Most runners |
| Overpronation | Foot rolls too far inward | Stability or motion control | Flat feet / low arches |
| Underpronation (Supination) | Foot rolls outward | Neutral with extra cushioning | High arches |
How to check: Look at the soles of your old trainers. If the inside edge is more worn, you likely overpronate. If the outside edge is more worn, you likely supinate.
Best advice: Visit a specialist running shop for a free gait analysis. They'll watch you run on a treadmill and recommend the right type.
Step 2: Understand Shoe Types
| Shoe Type | Support Level | Best For |
|---|---|---|
| Neutral | Minimal support | Runners with a neutral gait |
| Stability | Moderate arch support | Mild to moderate overpronation |
| Motion Control | Maximum support | Severe overpronation |
| Minimalist | Almost no support | Experienced runners who want a natural feel |
| Trail | Aggressive grip, protective sole | Off-road and muddy terrain |
Step 3: Get the Right Fit
| Fit Check | What to Look For |
|---|---|
| Length | A thumb's width of space between your longest toe and the end of the shoe |
| Width | Toes can spread naturally — no pinching on the sides |
| Heel | Snug but not tight — your heel shouldn't slip when you walk |
| Midfoot | Secure hold without pressure points |
| Lacing | Laces hold the shoe firm without cutting into the top of your foot |
Tips for Trying On Shoes
- Shop in the afternoon — your feet swell during the day, just like when running
- Wear your running socks — they're thicker than normal socks
- Try both shoes — one foot is often slightly bigger
- Jog in the shop — a good running shop will encourage this
- Size up if in doubt — your feet swell when running
Step 4: Know Your Budget
| Price Range | What You Get |
|---|---|
| £40–£70 | Previous season models, often brilliant value |
| £70–£120 | Current mid-range shoes, great for most runners |
| £120–£180 | Premium shoes with the latest tech |
| £180+ | Carbon-plate race shoes — overkill for beginners |
Pro Tip: Last season's shoes are the same shoe at a lower price. Check outlet sections online.
When to Replace Your Shoes
| Sign | What It Means |
|---|---|
| 300–500 miles on them | Most shoes lose cushioning in this range |
| Midsole feels flat | Press your thumb in — if it doesn't bounce back, they're done |
| New aches and pains | Often a sign your shoes have lost their support |
| Visible wear on the outsole | Tread worn smooth = time to replace |
| You can't remember when you bought them | If in doubt, replace them |
Track your mileage — make a note of when you start using new shoes and log your runs.
Quick Decision Guide
| If You Are... | Get This |
|---|---|
| Brand new to running | Neutral shoe from a running shop after a gait analysis |
| Running 3 times a week on roads | Good-quality neutral or stability road shoe |
| Running on trails and parks | Trail shoe with grip |
| Racing a 5K or 10K | Your normal trainers — race shoes are a luxury, not a need |
What's Next?
Got your shoes sorted? Time to run:
- Start with the Getting Started Guide
- Learn proper Running Form & Technique
- Sign up for your local Parkrun