Buzz
When you begin your running journey, any pair of comfortable shoes will suffice. However, as you progress, you’ll likely want to upgrade to a proper pair of running shoes. This is when you’ll be faced with a daunting selection of shoes, questioning why there are so many varieties and why some are priced at $300 while others are under $100. This guide will help you understand the different types of running shoes available and offer practical advice for selecting the ones that suit you best.
What distinguishes a running shoe from any other type of footwear?
Running shoes are designed with a flexible sole and provide ample structure and cushioning to support your feet during repeated pavement impacts. While you can run in almost any pair of shoes, those specifically designed for running will offer the best performance and comfort.
Casual shoes that aren't designed for specific sports likely won't hold up well over long distances. The foam may be too soft, the structure too flimsy, or you might find your feet sore after running in them for a while. While these shoes can work in a pinch, they're not the best option for regular running.
Shoes intended for other sports are usually specialized for different purposes, even if those activities involve some running. For instance, basketball shoes are designed to offer stability, helping keep your foot securely in place during sharp changes of direction on the court. However, when running long distances forward, an efficient stride causes your foot to roll through different positions, meaning running shoes need to accommodate and support that motion.
The American Podiatric Medical Association advises runners to choose shoes that offer proper shock absorption through cushioning and are suited to their arch height, whether high, medium, or low. They also recommend replacing running shoes regularly, ideally every 600 to 800 miles. (Shoe companies often recommend replacing them even more frequently. I have the full story on the actual lifespan of running shoes here.)
Where to Purchase Your Running Shoes
The ideal place to buy running shoes is a store that:
Try on the shoes in-store, as comfort is the most crucial factor when selecting a good running shoe.
Choose a store focused on running (not general sporting goods or athletic shoes), as they will have a better range of options, and the staff will be more knowledgeable about running-specific needs.
The return policy allows returns even after a few runs, as you can’t fully judge a running shoe until you've covered some mileage in them.
Though some chains, like Fleet Feet and Road Runners, specialize in running, many great local running stores are independent. Search for or ask around to discover quality running shops in your area.
If visiting a store isn’t an option, ordering online from a retailer with a good return policy is the next best choice. We’ve compiled a list of trustworthy online stores that offer returns. If you already have a favorite brand—like Nike’s soccer or weightlifting shoes—consider starting with that brand, as the fit may be similar.
The Key Types of Running Shoes You Should Know About
When you're faced with a wall of shoes, it's helpful to understand the major categories available. These are the main types you should look out for.
Neutral Running Shoes
What They Are: A 'neutral' shoe is designed to allow your foot to move naturally without attempting to correct your motion. Most running shoes fall into this category unless stated otherwise. A neutral shoe with moderate cushioning is often referred to as a 'daily trainer'—it's versatile enough for all types of runs and suitable for everyday use.
Who Should Try Them: If you’re unsure where to begin, neutral shoes are a great starting point. Even if someone suggests another type of shoe, it's worth trying on a few neutral daily trainers to see how they feel.
Examples: Asics Novablast, Saucony Endorphin, Nike Pegasus, Brooks Ghost.
Stability or Motion Control Shoes
What They Are: These shoes are designed to limit the inward rolling of your feet as you run. Some inward movement, known as pronation, is normal, but these shoes are specifically made for those who ‘overpronate.’ Motion control shoes provide the most restriction to foot movement, while stability shoes offer a milder version of support.
Who Should Try Them: If you have flat feet or have been told that you overpronate, these shoes may be worth considering. However, it’s important to note that many individuals in this category actually perform better in neutral shoes.
Examples: Brooks Adrenaline, Asics Gel Kayano.
Carbon-Plated Shoes (‘Super Shoes’)
What They Are: These shoes feature a carbon-fiber plate, enhancing their springiness beyond that of typical running shoe foam. Although they've only been available since 2017, they've rapidly gained popularity among competitive runners. Many users report that these shoes help them run faster.
Who should try them: Experienced runners who want a boost, and have some cash to burn. Even though plated shoes “make you faster,” they’re not a good choice for most beginner runners. Plated shoes may not help slower runners much (if at all), and some runners find them uncomfortable. They’re also the most expensive type of shoe out there.
Examples: Nike Alphafly, Asics Metaspeed Sky.
Racing shoes
What they are: Long-distance racing shoes (like for marathoners) are often a carbon-plated style, discussed above. Shorter distance racing shoes, like those marketed for 5K and 10K road races, tend to be lightweight to the point of feeling flimsy, and have foam that feels “responsive” in the way it bounces back after being compressed. And then there are track spikes, meant for athletes who compete on actual oval tracks.
Who should try them: If you’re not on a track and field team, you don’t need to worry about track spikes. For the rest of us who run road races, experienced or faster runners may want to pick up a racing shoe or plated shoe for our faster runs or race days. Beginners and even intermediate runners don’t need to worry about this category.
Examples: Nike Streakfly, Altra Escalante Racer.
Trail Running Shoes
What They Are: Trail running shoes feature a specialized tread to help maintain traction on rough and uneven surfaces. They tend to offer more support than standard running shoes, protecting your feet from obstacles like rocks and debris while providing stability with each stride. Some are made with waterproof or water-resistant materials. They resemble hiking boots, but with a lower ankle cut.
Who Should Try Them: If you enjoy running on rugged trails and find that your usual running shoes aren't up to the task, trail running shoes could be what you need. However, if you're just running an occasional trail, especially a mild one, regular running shoes should typically suffice.
Examples: Hoka Speedgoat, Saucony Peregrine.
Minimalist Running Shoes
What They Are: A few decades ago, barefoot running gained popularity, giving rise to both those peculiar toe shoes (yes, I had a few pairs, feel free to roast me) and various minimalist shoes that are still available today. Though not as popular now, they remain a choice for some runners. Minimalist shoes are characterized by minimal or no cushioning, may have a “zero drop” design (no height difference between the heel and forefoot), and usually feature a roomy toe box.
Who Should Try Them: If you’re accustomed to wearing minimalist shoes for everyday activities or workouts, you might enjoy running in them as well. However, most people tend to find greater comfort and can log more miles in shoes with at least a bit of cushioning.
Examples: Merrell Vapor Glove, Xero Mesa.
Men’s, Women’s, and Kids' Running Shoes
Running shoes typically come in versions for both men and women, and sometimes for children as well. Are there real differences between them, other than just the sizes? Not much.
Men’s shoes tend to be wider than their women's counterparts (for equivalent sizes). If you're a woman with wide feet or a man with narrow feet, you might want to try shoes from the opposite gender's range.
Men’s and women’s shoes may differ slightly in shape. For example, women’s shoes often feature a narrower heel. However, this can vary between brands.
Kids' shoes are often constructed from lighter materials. Since children weigh less, their shoes don’t need as much cushioning or support. Additionally, since kids outgrow their shoes before wearing them out, kids' shoes aren't always built to last as long.
Keep in mind that these distinctions may differ by brand, so don't take these as absolute rules. If you're converting sizes, you can usually add 1.5 to your men's size to get your women's size, or vice versa. For most brands, a men’s 6.5 is equivalent to a women’s 8.
How to recognize when you’ve found the right shoe
The types of shoes I've outlined will help narrow down the function of your shoe (whether you need a daily trainer, a racing shoe, or a trail running shoe). However, the fit is a personal matter entirely.
A store employee or fellow runner might try to guide you toward a specific shoe based on the shape of your feet or the results of a 'gait analysis' test. However, this approach was debunked in the early 2010s due to a series of studies from the U.S. Army. In these studies, recruits were either given the 'right' shoe for their foot type or deliberately placed in the wrong one. The outcome? Runners in neutral shoes experienced the fewest injuries, regardless of their supposed foot type. That’s why I suggest always trying on a neutral shoe or two, even if the salesperson recommends something else.
The most straightforward advice for choosing the right running shoe is surprisingly simple: it’s the one that feels right when you run. This might not be the shoe that feels most comfortable when you first slip it on. (You'll likely notice that shoes feel different after a few miles; I like to break mine in by walking and wearing them around the house before heading out for a run. Not everyone feels the need to do this, though.)
Many running stores offer a treadmill so you can test out shoes while jogging in place without leaving the shop. And as mentioned earlier, you’ll want to buy from stores or companies with a solid return policy so you can take your shoes out on the road before committing to them.
That said, don’t disregard the salesperson’s advice. They can help narrow down your options based on what you need the shoes for and which models have worked well for you before. It’s perfectly fine to bring your old shoes with you when you go shoe shopping, so you can show the wear patterns and discuss what you like or dislike about them with the salesperson.
