With so many running shoe options and conflicting advice online, it’s easy to get overwhelmed. This guide breaks down what matters when choosing a running shoe, so you can make a confident decision.
Types of running shoes
Daily trainers: these are your everyday shoes, a shoe you can pull on anytime, anywhere and go for a run. They should be comfortable, durable and versatile. Everyone should have a daily trainer no matter if they run a marathon in under 3 hours or if they have never run more than 400m, it is always the best place to start.
Speed shoes: these are light and fast and are built for performance efforts or faster sessions such as a track session with intervals or a fartlek style workout. They are lighter shoes, often with less cushioning and slightly less supportive but more responsive. These are best used 1–2 times per week rather than as your main training shoe to reduce injury risk and improve longevity.
Race shoes: Race shoes are designed purely for performance. They are lightweight, highly responsive and built to maximise energy return. However, they are less durable and not intended for everyday training. Many modern race shoes include carbon plates or advanced foams to improve running efficiency, which is why they feel noticeably faster.
Understanding heel drop - why does it matter?
Heel drop refers to the difference in height between the heel and forefoot of the shoe. While it can influence how load is distributed through the body, it is not a one-size-fits-all solution.
Runners with calf or Achilles tightness may find higher drop shoes more comfortable, while lower drop shoes can encourage a more midfoot strike pattern. However, individual preference and injury history should always guide the decision.
High drop: shoes with 8-12mm heel drop. These are best for runners who feel tightness in their calves or Achilles tendon when they run, if you strike on your heel, and are generally the best for beginners.
Low drop: shoes with 0-6mm heel drop. Best for runners who feel most of the load in their knee when they run, mid/forefoot strikers, and more experienced runners.
Stability vs neutral shoes
Neutral shoes: shoes that are designed to let your foot move naturally. They are more generalised to the everyday runner, people with no major injury history, and feature even cushioning, little added support structure and a more natural feel.
Stability shoes: Stability shoes are designed to assist runners who experience excessive foot movement, particularly overpronation. Modern designs use features like guide rails or firmer foams rather than rigid correction.
Other key factors
Fit: Fit is the most important factor. You should have approximately a thumb-width of space at the toes, a secure heel, and a snug (but not tight) midfoot. Trying shoes on later in the day (when your feet are slightly swollen) can help ensure a more accurate fit.
Cushioning: Max cushion = comfort, Moderate = balanced, Minimal = more ground feel
Running surface: Road = pavement/treadmill, Trail = dirt/uneven ground
Durability: Most shoes last 500-800km. Replace when: cushioning feels flat, soles are worn, new aches appear. Rotating between two pairs of shoes can extend their lifespan and reduce repetitive stress on the body.
Order of importance and execution
When choosing a running shoe, prioritise the following:
- Fit
- Shoe type (daily, speed, race)
- Comfort and any pain or injury history
- Stability vs neutral
- Cushioning preference
While appearance does matter, it should come after function - the best shoe is one that works for your body. If you feel confident and comfortable in your shoes, you’re far more likely to stay consistent with your running.
Final thoughts
Ultimately, there is no “perfect” running shoe - only a shoe that is best suited to your individual needs. Taking the time to choose the right pair can make a significant difference to your performance, comfort and long-term enjoyment of running.
If you’re unsure, speaking to a coach or getting fitted at a specialised running store can be a great starting point.
