How to Choose Running Shoes Without Overthinking It

Shoes are the main piece of equipment for running, so it is worth choosing with care. You do not need to overthink it.

Comfort first

The best guide is how a shoe feels. A pair that is comfortable from the first step is usually better for you than one with impressive features that does not suit your foot.

Getting the fit right

• Shop later in the day, when your feet are slightly larger.
• Leave about a thumb's width between your longest toe and the end of the shoe.
• Wear the socks you run in.
• Check the heel. It should feel secure without slipping.
• Walk and jog a little in the shop or at home before you commit.

Types of shoe

• Road shoes have cushioning for pavement.
• Trail shoes have a grippier sole for mud and rough ground.
• Lightweight racing shoes are not needed by beginners.

Cushioning and support

Some runners like soft cushioning, others prefer a firmer feel. There is no single correct level. Choose what feels right for your regular running.

When to replace them

Running shoes wear out. Many runners replace them after roughly 500 to 800 kilometres, depending on weight, surface and shoe type. Signs include:

• the cushioning feels flat
• the tread is worn smooth
• new aches appear that you did not have before

Keeping a running history helps you see roughly how many kilometres your shoes have covered.

Tips

• Visit a specialist running shop if you can.
• Rotate two pairs if you run often.
• Do not buy shoes for looks alone.
• If you have foot pain, consider speaking to a podiatrist.

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