Which Running Shoes Should I Get

Which Running Shoes Should I Get?


Choosing the right running shoes is essential for both comfort and injury prevention. With so many options available in the market, it can be overwhelming to decide which pair is best suited for your needs. In this article, we will discuss the various factors to consider when choosing running shoes and explore some popular options for different types of runners.

1. Foot Type

When selecting running shoes, it’s crucial to understand your foot type. The three main types are:

Flat Feet

People with flat feet have low arches, and their feet tend to roll inward excessively (overpronation) when running. It is recommended to look for shoes with good arch support and stability features to correct this motion.

Neutral Feet

Those with neutral feet have a medium arch and experience a normal amount of pronation. They should choose shoes that offer a balance between cushioning and support.

High Arches

Individuals with high arches have a visible arch gap between the ground and their foot. They often underpronate or supinate, meaning their feet do not roll inward enough. Look for shoes with extra cushioning to absorb shock effectively.

2. Surface and Terrain

Consider the type of surface and terrain you typically run on:

Road Running Shoes

If you primarily run on pavement or sidewalks, road running shoes are the most suitable option. They provide ample cushioning to absorb shock and offer flexibility for smooth, efficient strides.

Trail Running Shoes

For off-road running on uneven terrain, trail running shoes are essential. They have lugged soles for superior traction and stability, protective toe caps, and added durability to withstand rocky and muddy trails.

Track and Racing Shoes

Designed for speed and agility on flat tracks, these shoes are lightweight and offer minimal cushioning. They are best suited for experienced runners and competitive races.

3. Distance and Frequency

Consider the distance and frequency of your runs:

Long-Distance Running

If you regularly participate in long-distance running or marathons, opt for shoes that provide maximum cushioning and support. Look for features such as extra padding, responsive midsoles, and durable outsoles to withstand extended use.

Short-Distance Running

For shorter runs or high-intensity interval training (HIIT), shoes with a focus on flexibility and responsiveness are ideal. These shoes should allow for quick accelerations and agility.

4. Pronation Control

Pronation refers to the natural rolling of the foot inward during the gait cycle. Here are the three pronation types and corresponding shoe features:

Neutral Pronation

Neutral pronation is when the foot rolls slightly inward, distributing the impact evenly. Runners with neutral pronation can wear a variety of shoes, including stability and neutral shoes.


Overpronation occurs when the foot rolls inward excessively. Choose running shoes with motion control or stability features to correct this motion and provide added support.

Underpronation (Supination)

Underpronation is when the foot doesn’t roll inward enough, resulting in excessive impact on the outer edge. Look for cushioned shoes with extra shock absorption to compensate for the lack of natural pronation.

5. Shoe Size and Fit

Proper shoe size and fit are crucial for optimal comfort and performance:

Measure Your Feet

Start by measuring both feet, as they may vary in size. Use a measuring tape or consult a footwear specialist for accurate measurements.

Try Shoes on in the Evening

Feet tend to swell throughout the day, so it’s best to try shoes on in the evening when they are at their largest size. This ensures a better fit during your runs.

Leave Space for Toes

Ensure there is a thumb’s width of space between your longest toe and the front of the shoe. This allows room for natural foot movement and prevents discomfort and toenail issues.

6. Brand and Price

While brand reputation and price can be considerations, it’s important not to solely rely on them when choosing running shoes. Keep in mind that each brand may have various models with different features and fits. Focus on finding the right shoe for your specific needs, regardless of brand or price tag.

7. Breaking-in Period

Once you’ve chosen your running shoes, it’s essential to allow for a breaking-in period. Wear them for shorter runs initially to help your feet adjust to their new support and cushioning. Gradually increase your mileage in the new shoes to prevent discomfort and potential injuries.

8. Popular Running Shoe Brands

There are numerous reputable running shoe brands available on the market. Here are some popular ones:


Known for their innovative designs and cushioning technologies, Nike offers a wide range of running shoes suitable for different types of runners.


Adidas is a well-known brand that caters to runners of all levels. They offer shoes with varying features, such as responsive cushioning and stability support.


Brooks is popular for its focus on comfort and support. They offer shoes with advanced cushioning and stability features for all foot types.


Asics is known for its durable and supportive running shoes. They provide options with excellent shock absorption and pronation control.

New Balance

New Balance is a trusted brand offering an extensive range of shoes, including models for different foot types and running styles. They prioritize comfort and performance.


Choosing the right running shoes involves considering factors such as foot type, surface and terrain, distance and frequency of running, pronation control, shoe size and fit, brand, and price. It’s important to prioritize comfort, support, and injury prevention over brand reputation or price tag. By investing time in selecting the ideal pair of running shoes, you can enhance your running experience and improve performance.


1. How often should I replace my running shoes?

Ideally, running shoes should be replaced every 300-500 miles or every 4-6 months, depending on your running frequency and the condition of the shoes. Over time, the cushioning and support of the shoes wear out, increasing the risk of injury.

2. Can I use running shoes for other sports or activities?

While running shoes are specifically designed for the repetitive motion and impact of running, they can also be used for other sports or activities that involve similar movements, such as walking or aerobics. However, for sports with specialized movements, it’s recommended to use shoes specifically designed for that activity.

3. Can I run in minimalist or barefoot-style shoes?

Minimalist or barefoot-style shoes offer a more natural running experience by providing minimal cushioning and support. However, they require a gradual transition period and may not be suitable for everyone, particularly those with certain foot conditions or running on hard surfaces.

4. How can I prevent blisters when running?

To prevent blisters while running, ensure you have properly fitted shoes with enough space for your toes. Make use of moisture-wicking socks and apply lubricants or blister patches on areas prone to friction. Additionally, gradually increasing mileage and allowing your feet to adjust to the shoes can reduce the risk of blisters.

5. Are expensive running shoes always better?

Price does not necessarily determine the quality or suitability of running shoes. While some expensive shoes may offer advanced features and technologies, there are also affordable options that provide excellent support and comfort. It’s important to focus on your specific needs and try on different shoes to find the best fit, regardless of the price.

6. Can I wash my running shoes?

Yes, you can wash your running shoes to remove dirt and odor. However, it’s important to check the manufacturer’s instructions before washing, as some shoes may require specialized care or need to be hand-washed. Avoid using harsh detergents or hot water, as they can damage the shoes.

7. How can I lace my shoes to provide better support?

Lacing techniques can help provide better support and adjust the fit of your running shoes. Some common techniques include the heel lock lacing, runner’s loop, and parallel lacing. Search for tutorials or consult a running shoe specialist for guidance on different lacing techniques.

8. Are custom orthotics necessary for running?

Custom orthotics are not necessary for everyone. However, if you have specific foot conditions or require additional support, a podiatrist or footwear specialist may recommend custom orthotics to improve stability and reduce the risk of injuries while running.

9. Should I wear socks with my running shoes?

Wearing socks with your running shoes is recommended for several reasons. Socks provide cushioning, reduce friction and blister formation, and help absorb moisture from sweat. Look for moisture-wicking socks made of breathable materials to keep your feet dry and comfortable during your runs.

10. Can I buy running shoes online?

Buying running shoes online is possible, but it’s crucial to consider the fit and return policy of the retailer. Since every brand and model may have slightly different sizing and fit, it’s advisable to try on shoes in a physical store before purchasing online.

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