How to choose the right running shoes

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28 October 2026

On 28 October 2026

Running shoes are the most important thing you’ll buy as a runner. The right pair absorbs impact and protects your knees and back; the wrong pair can cause shin and heel pain even with a perfect plan. The good news: choosing isn’t hard once you know a few things.

1. Decide where you’ll run

Roads and tracks: road shoes with a smooth sole and good cushioning.
Sand, hills and uneven ground: trail shoes with lugged soles and more grip.
Treadmill: any light road shoe works.

2. Know your foot type

Wet your foot, stand on a piece of cardboard and look at the print:

Whole foot visible (low arch): your foot probably rolls inwards — a stability shoe will feel better.
About half visible (normal arch): a neutral shoe suits you.
Very thin print (high arch): a neutral shoe with extra cushioning.

3. Cushioning and weight

High cushioning is comfortable for long distances, beginners and heavier runners; lighter shoes suit speed and short runs. If you’re just starting, go for medium to high cushioning.

4. The right size

Try shoes late in the day when your feet are slightly bigger.
Leave a thumb’s width (about 1 cm) in front of your longest toe.
They should feel comfortable from the first wear — don’t wait for them to “stretch”.
Try them with the sports socks you’ll run in.

Between two sizes in running shoes? Half a size up is usually better, because feet swell a little as you run.

5. When to replace them

After roughly 600–800 km, when the sole is worn on one side, or when the shoes feel “flat” and stop absorbing impact. At 20 km a week, that’s about every 7–9 months.