How to Get the Best Running Shoes

Selecting the perfect pair of running shoes is a critical decision for runners, whether you're a beginner lacing up for the first time or a seasoned marathoner chasing a personal record. The right running shoes can enhance performance, prevent injuries, and make every stride more comfortable. However, with countless brands, models, and features on the market, the process can feel overwhelming.

Understand Your Running Needs

The first step in finding the best running shoes is to assess your individual needs as a runner. Every runner is unique, with differences in biomechanics, running goals, and preferences. Start by identifying the type of running you’ll be doing. Are you training for a marathon, jogging casually on weekends, or tackling rugged trails? Road running shoes, for instance, are designed for pavement and provide cushioning and flexibility, while trail running shoes offer enhanced grip and durability for uneven terrain. Similarly, racing flats are lightweight for speed but may lack the support needed for long-distance training.

Next, consider your running environment and frequency. If you run in wet or rainy conditions, shoes with water-resistant materials like Gore-Tex may be beneficial. For frequent runners logging high weekly mileage, durability and cushioning become priorities to withstand wear and tear. Additionally, think about your running goals—whether it’s improving speed, building endurance, or simply enjoying a comfortable jog. These factors will narrow down the types of shoes that suit your needs.

Analyze Your Biomechanics

Your biomechanics play a pivotal role in determining the right running shoes. Foot shape, arch type, and gait pattern influence the level of support and cushioning you require. To start, determine your arch type—low, medium, or high—by performing a simple wet test. Wet your foot, step onto a piece of paper, and observe the imprint. A flat footprint indicates a low arch, which may require stability or motion-control shoes to prevent overpronation (excessive inward rolling of the foot). A high arch, shown by a narrow imprint, often needs neutral shoes with extra cushioning to absorb impact.

Gait analysis is another crucial step. Many specialty running stores offer free gait assessments using treadmills and cameras to observe how your feet move while running. Overpronators may benefit from stability shoes with reinforced midsoles, while supinators (those who roll outward) might need flexible, cushioned shoes. Neutral runners, whose feet don’t excessively roll, can opt for a wider range of shoes. Understanding your biomechanics ensures you select shoes that support your natural movement and reduce the risk of injuries like shin splints or plantar fasciitis.

Research Shoe Features and Technologies

Once you’ve identified your running needs and biomechanics, dive into researching shoe features. Modern running shoes incorporate advanced technologies to enhance comfort, performance, and durability. Key features to consider include cushioning, heel-to-toe drop, weight, and materials.

Cushioning varies from minimal to maximal, depending on the shoe. Maximalist shoes, like those from Hoka, offer thick midsoles for shock absorption, ideal for long-distance runners. Minimalist shoes, such as Altra’s zero-drop models, promote a natural stride but require stronger foot muscles. The heel-to-toe drop—the difference in height between the heel and forefoot—ranges from 0mm to 12mm. Lower drops encourage a midfoot or forefoot strike, while higher drops suit heel strikers. Test different drops to find what feels natural.

Weight is another factor. Lightweight shoes (6-8 ounces) are great for speed but may sacrifice cushioning, while heavier shoes (10-12 ounces) provide more support for longer runs. Materials also matter—breathable mesh uppers keep feet cool, while durable outsoles ensure longevity. Research brands like Brooks, Asics, Nike, Saucony, and New Balance, which offer models tailored to different runner profiles. Read reviews on sites like Runner’s World or RunRepeat to compare performance and durability.

Visit a Specialty Running Store

While online research is valuable, visiting a specialty running store is one of the best ways to find the perfect shoes. These stores employ knowledgeable staff who can guide you through the selection process. Many offer personalized services like gait analysis and foot measurements to recommend shoes that match your needs. Bring your current running shoes, if any, to show wear patterns, which can reveal your gait tendencies.

At the store, try on multiple pairs from different brands. Sizes can vary, so don’t assume your usual size will fit perfectly. Wear running socks and test shoes in the late afternoon when your feet are slightly swollen, mimicking conditions during a run. Walk, jog, or use the store’s treadmill to assess comfort, fit, and responsiveness. Pay attention to the toe box—there should be about a thumb’s width of space between your longest toe and the shoe’s end. The heel should feel snug but not tight, and the midfoot should provide a secure, comfortable fit without pinching.

Consider Your Budget and Value

Running shoes range in price from $80 to $200, depending on the brand and features. While it’s tempting to opt for the cheapest option, investing in quality shoes can prevent injuries and improve your running experience. That said, expensive doesn’t always mean better. Mid-range shoes from reputable brands often offer excellent performance without breaking the bank. Look for sales or previous-season models, which are often discounted but still high-quality.

Consider the shoe’s lifespan, typically 300-500 miles, depending on your weight, running surface, and gait. Heavier runners or those on rough terrain may need to replace shoes sooner. Track your mileage using a running app to know when it’s time for a new pair. Balancing cost with durability and performance ensures you get the best value.

Test and Break In Your Shoes

After purchasing, break in your shoes gradually. Start with short runs or walks to allow your feet to adjust to the new fit and cushioning. Pay attention to any discomfort, such as blisters or pressure points, which may indicate a poor fit. Most running stores have a return policy (typically 30 days) for gently used shoes, so take advantage of this if the shoes don’t feel right after a few runs.

During the break-in period, alternate between your new and old shoes to ease the transition. This also helps you compare how the new pair performs. If you experience persistent pain or discomfort, revisit the store for a different model or consult a podiatrist for custom orthotics, which can enhance comfort in certain cases.

Stay Informed and Adapt

Running shoe technology evolves rapidly, with brands releasing new models annually. Stay informed by following running blogs, subscribing to magazines like Runner’s World, or joining local running groups to hear about the latest trends. Your needs may also change over time—weight loss, increased mileage, or changes in running style can affect what shoes work best. Reassess your biomechanics and preferences every year or two to ensure your shoes remain a good match.

Craig Payne is a University lecturer, runner, cynic, researcher, skeptic, forum admin, woo basher, clinician, rabble-rouser, blogger and a dad.