The Sports Equipment GuideHow to choose running shoes
What the labels on a running shoe actually mean.
Running shoes look similar but behave very differently. These are general rules of thumb for road running, so treat them as a starting point. Comfort and fit count for more than any spec.
Start with fit
A shoe that does not fit well is the wrong shoe, however good it is. You want room for your toes to spread and about a thumb’s width in front of your longest toe, and a heel that does not slip. Feet swell as the day goes on, so try shoes on later in the day if you can. If you run in thicker socks, wear them to the shop.
Cushioning
More cushioning feels softer and more protective on easy and long runs, which is why it suits most newer runners. Max-cushion shoes are usually heavier. Less cushioning feels firmer and closer to the ground, and the shoe is usually lighter and cheaper.
Neutral or stability
Neutral shoes let your foot move as it wants. Stability shoes add guidance or a firmer inner side to help keep your foot steady. Some runners like that. Many do fine in neutral shoes, and the research on matching shoes to foot type is mixed, so comfort is a sensible guide. A gait check at a running shop is free in many places and worth trying.
Plates and bouncy foams
Carbon-plated and very bouncy shoes are built for racing and fast sessions. They cost more and usually wear out faster than a plain trainer. You do not need one to start, and they are rarely the best choice for easy miles.
Weight
Lighter shoes feel quicker and are easy to move around in. Heavier shoes usually bring more cushioning or support. For everyday running, a middle-of-the-range weight is fine.
How long do they last?
Runners often quote somewhere around 500 to 800 km, depending on the shoe, your weight and the surface. If the cushioning feels flat or you start getting new aches, it may be time for a new pair. Having two pairs to swap between can help.
Pain and injuries
Shoes cannot fix everything. If you have pain that keeps coming back, see a physio or doctor rather than changing shoes again.