How to choose running shoes

Updated October 5, 2026

The best running shoe is the one that feels comfortable for your feet and the kind of running you do. Here is a simple way to narrow down the choice without needing to know shoe jargon.

Think about where you run

  • Road shoes are built for pavement and tracks: lighter, with smoother soles.
  • Trail shoes have deeper grip and tougher uppers for dirt, mud and rocks, and can feel stiff on pavement.
  • If you mostly use a treadmill, a normal road shoe is fine.

Get the fit right first

Fit matters more than any feature. Feet swell during the day, so try shoes on in the afternoon or evening, wearing the socks you run in.

  • Leave roughly a thumb's width between your longest toe and the front of the shoe.
  • Your heel should stay put without slipping, and nothing should pinch or rub.
  • Try both shoes and jog a few steps; sizes vary between brands, so go by feel rather than the number.

Cushioning and drop

Softer cushioning feels plush; firmer shoes feel more responsive. More cushioning is not automatically better, so choose what feels good over your usual distance.

Heel-to-toe drop is the height difference between the heel and the front of the shoe. Lower-drop shoes put more load on the calves and Achilles tendon, so if you switch from a high-drop shoe to a low-drop one, build up gradually.

Stability versus neutral

Stability shoes add support meant to limit the foot rolling inward. The evidence for matching a shoe type to a foot type is mixed, so comfort is usually a better guide than rigid rules. If you have a history of injuries or persistent pain, a physiotherapist or a specialist running store can assess you.

How long running shoes last

Many runners replace shoes after roughly 500 to 800 kilometres, but it varies with your weight, running surface and the shoe. Signs it is time: the midsole looks compressed or creased, the sole is worn unevenly, or you start to feel new aches. Rotating two pairs can help each pair last longer.

Buying running shoes online

  • If you already know your size in a particular model, reordering it online is low risk.
  • For a new model, check the return policy first and try the shoes on indoors so they can still be returned.
  • Check that you are getting the current version of the model and not an older, discounted one if you wanted the latest.

This is general advice, not a recommendation of any specific product. Specs, prices and rules change, so check current details with the seller or manufacturer.

More guides