Which running shoes should I choose?
Choosing the right running shoes is important for comfort, performance, and protecting your body while running. Every runner has different needs, depending on where they run, how often they train, the distances they cover, and the type of feel they want from their shoes.
A proper running shoe should offer a comfortable fit, good cushioning, and the necessary stability for the type of running you do.
The right model mainly depends on:
• the surface you run on
• your running gait
• the distance and frequency of your training
• whether you need shoes for training or racing
Road Running or Trail Running?
The first step is to choose a shoe based on the surface you run on most often.
Road Running
Road running shoes are designed for running on asphalt, pavements, and generally hard, smooth surfaces.
They offer good cushioning, comfort, and a smooth transition with every step.
Suitable for:
• daily training
• road running
• road races
• walking and general use
Trail Running
Trail running shoes feature a more aggressive outsole for better grip and offer greater protection from rocks, mud, and uneven terrain.
Suitable for:
• mountain running
• dirt trails
• rocky routes
• uneven terrain
What to consider when choosing running shoes
Every runner has different needs depending on their experience, body weight, running distance, and type of training. Below are the key features worth considering before choosing your next pair of running shoes.
Cushioning
Cushioning helps reduce the impact on your feet and joints while running. Shoes with more cushioning offer greater comfort and are especially useful for daily training, long distances, or runners who prefer a softer feel underfoot.
Stability
Stability helps the foot maintain a proper position during each step and provides a greater sense of control while running. It is an important feature for runners who need extra support or cover several kilometres throughout the week.
Shoe Weight
The weight of the shoe affects the overall running feel. Lighter shoes offer a faster and more responsive ride, while more structured models usually provide greater comfort, protection, and stability.
Fit
A running shoe should fit your foot properly without feeling tight or restrictive. The right fit contributes to comfort, reduces the chance of irritation, and helps the foot move naturally during your run.
Running Gait
Your running gait shows how your foot moves when it comes into contact with the ground. It is an important factor when choosing running shoes, especially if you need more stability or support.
Neutral Gait
With a neutral gait, the foot moves naturally when it touches the ground. Most runners fall into this category and can choose neutral running shoes.
Overpronation
With overpronation, the foot rolls further inward during each step. In this case, you may need shoes with greater stability and support around the arch area, helping to improve motion control.
Underpronation
With underpronation, the foot rolls less inward, and pressure is placed more on the outer side of the foot. Shoes with good cushioning and a more comfortable feel underfoot are usually recommended.
The right running shoe size
When running, your foot tends to swell and move more inside the shoe. That is why it is important to have a little space in front of your toes, helping to avoid pressure, irritation, and impact on the toenails.
A good general rule is to leave a small gap in front of your toes, without your foot sliding around inside the shoe.
Width is equally important. If you have a wider or narrower foot, choose a shoe that fits your foot properly and does not feel tight on the sides.
Training shoes or racing shoes?
The right choice depends on how you plan to use the shoe.
Training Shoes
Training shoes are designed for everyday running and frequent use. They offer more comfort, cushioning, and durability, helping support you over many kilometres.
Suitable for:
• daily training
• beginners and regular runners
• long distances
• comfortable running
Racing Shoes
Racing shoes focus on low weight, speed, and responsive performance. They are mainly designed for runners who take part in races or do faster training sessions.
Suitable for:
• road races
• tempo runs
• interval training
• runners who want a faster feel
Practical tips before choosing
If you are buying running shoes for the first time, choose a comfortable and stable model for daily training.
If you run long distances, focus more on cushioning and comfort.
If you do fast training sessions or races, you can choose a lighter shoe with a more responsive feel.
It is also a good idea to try on running shoes with the socks you normally use for running, so you can get a more accurate feel for the fit.