How to choose running shoes: types, fit and when to replace them
Running shoes are the only thing you really need to run, and choosing well is the difference between enjoying it and ending up with aches. We explain the types of running shoes, how to find your fit, how long they last and when to replace them.
Key takeaways
- Choose the pair that feels most comfortable when you run.
- Leave a thumb’s width between your toes and the front.
- As a guide, running shoes last 500 to 800 km.
- Never race in brand-new shoes.
Article contents
Rule number one: comfort
There are many theories about choosing running shoes, but the one with the most research behind it is also the simplest: choose the pair that feels most comfortable when you run. Your body is good at telling which shoes suit it, and comfort is linked to enjoying your runs and having fewer aches.
So rather than focusing on brand or price, try several models and keep the one you barely notice on your feet.
Types of running shoes
Neutral and stability
Neutral shoes are the most common and suit most runners. Stability shoes have extra support to limit how much your foot rolls inwards. If neutral shoes feel comfortable and pain-free, you don’t need stability.
Cushioning
More cushioning feels softer over long distances; less cushioning gives you more feel for the ground. To start, medium cushioning is a safe bet.
Road or trail
If you run on streets or a track, use road shoes. If you run on dirt, rocks or mud, trail shoes have a sole with more grip and protection.
Drop
This is the height difference between the heel and the toe. Traditional shoes have 8 to 12 mm. If you switch to a shoe with much less drop, do it gradually: your calves and Achilles tendon will work harder.
How to find the right fit
- Leave a thumb’s width between your longest toe and the front of the shoe. Your foot swells and slides forward when you run.
- Try them on in the afternoon, when your feet are slightly swollen.
- Wear the socks you run in.
- Your heel should not slip when you walk or jog.
- Jog in them for a few minutes before buying, if the store lets you.
How long do running shoes last?
A common guideline is 500 to 800 km. It depends on your weight, the way you run, the terrain and the model. More than the number, watch for the signs:
- The outsole is worn smooth in some areas.
- The foam looks flattened or deeply creased.
- You feel new aches you didn’t have in the same shoe.
Rotating two pairs, for example one for easy runs and one for intervals or long runs, helps each pair last longer.
Shoes for race day
Never race in brand-new shoes. Wear them in at least two or three runs, including a long one. Carbon-plated shoes can help you go faster, but you don’t need them to enjoy or finish your first race.
If you are just getting started, read our guide on how to start running.
Frequently asked questions
How often should I replace running shoes?
As a guide, every 500 to 800 km. Replace them sooner if the outsole is smooth, the foam looks flattened or you start feeling new aches.
What are the best running shoes for beginners?
Neutral shoes with medium cushioning that feel comfortable from the first run. You don’t need the most expensive model.
Do I need a gait analysis?
It is not required. If neutral shoes feel comfortable and pain-free, they are a good choice. If you have repeated aches, see a specialist.
Can I use my running shoes at the gym?
For machines and cardio, yes. For lifting weights, a firmer shoe is better, and your running shoes will last longer.
We write practical training guides with the same logic the app uses: measure first, assume nothing.
This content is for information only and does not replace advice from a doctor or coach. If you have an injury or a heart condition, or have not exercised in a while, check with a professional before starting a plan.
