Choosing a pair of running shoes isn’t always easy. Just walk into a specialist running store or browse an online shop and you’ll find dozens of models, each with different features, technologies and prices. Neutral shoes, stability shoes, maximum cushioning, lightweight speed shoes: how do you know which ones to choose?

The right choice depends above all on your running style, the type of training you do and the feel you’re looking for. Let’s take a look at the most important things to consider.

1. Start with a Gait Analysis

If you’re unsure which shoes to choose, especially if you’re new to running, I’d recommend visiting a specialist running store and asking for a gait analysis.

This usually involves a short run on a treadmill, during which the movement of your feet and legs is observed and often recorded using an iPad or a similar device. It can help identify certain characteristics of your running gait, such as pronation and ankle movement.

It’s a good starting point for narrowing down a selection of shoes to try, but it shouldn’t be considered a medical diagnosis or a test that can automatically determine which shoes you should buy. The important thing is to combine this information with your own sensations, taking into account your specific needs (such as the type, frequency and distance of your runs) and trying several different models.

2. Neutral or Stability Shoes?

One of the first distinctions to consider is the type of shoe structure.

• Neutral shoes: These don’t have specific support systems designed to guide foot movement. They’re suitable for many runners, including those who display a certain degree of pronation.

• Stability shoes: These incorporate features designed to provide additional support and influence foot movement by limiting the typical inward rolling motion associated with pronation. They can be useful for some runners, but they’re not essential for everyone who pronates.

You shouldn’t choose a shoe based solely on your foot strike or pronation classification. Comfort and how the shoes feel when running remain essential.

3. Cushioning and Foam Compounds: EVA, PEBA and New Technologies

The midsole is one of the most important components of a running shoe. This is where you’ll find the foam compounds that determine much of the running experience: softness, stability, responsiveness and energy return.

For many years, EVA (ethylene vinyl acetate) was one of the most widely used materials. It’s relatively lightweight and versatile, and is available in numerous variations and formulations.

In recent years, more advanced compounds have also become popular, such as PEBA (polyether block amide), which is particularly appreciated for its lightness, elasticity and energy return. There are also TPU-based foams and other formulations that combine different materials and manufacturing processes.

The aim of these new technologies is to find the right balance between cushioning, protection and responsiveness: not simply absorbing some of the impact forces, but also returning energy during toe-off.

However, there is no single best foam compound. A very soft and responsive foam may feel great to one runner but unstable or unnatural to another. The geometry of the midsole and the overall shoe construction also influence how it performs.

4. Daily Trainers, Racing Shoes and Trail Shoes

Running shoes can also be classified according to their intended use. The main categories include:

• Daily trainers: Versatile shoes for everyday training, designed to provide comfort and durability.

• Racing shoes: Generally lighter and more responsive, often featuring high-performance foams and, in more advanced models, a carbon plate designed to increase energy return while running.

• Trail shoes: Designed for off-road running and trails, with lugs that improve traction and construction suited to uneven terrain.

If you mainly run on roads, a standard road running shoe will generally be the best choice. If you enjoy running on trails, it’s better to opt for a dedicated trail model.

5. Size and Fit: Leave Enough Room for Your Toes

Don’t assume you need to buy the same size as your everyday shoes. Your feet tend to swell while running and need some extra room.

As a general guideline, especially for longer distances, it’s advisable to leave approximately one centimetre between your toes and the front of the shoe. Overall toe-box space is also important: shoes that allow some freedom of movement for the big toe can help the body’s kinetic chain function more naturally. The heel, on the other hand, should remain secure without slipping excessively. The so-called heel lock is an important design feature.

Another aspect worth considering is the drop, or more precisely, the heel-to-toe drop, which measures the height difference between the heel and the forefoot of the shoe. For example, a shoe with 40 mm of foam at the heel and 32 mm at the forefoot has an 8 mm drop.

Drop is an important factor when considering the load placed on the Achilles tendon. In general, a higher drop is often preferred by runners who land on their heels, while a lower drop may suit those who land on their forefoot. However, once again, your individual running style and personal preferences should guide your choice.

Always try on both shoes and, if possible, run for a few minutes on the store’s treadmill. Check that there are no uncomfortable pressure points, rubbing or areas causing discomfort.

6. When Should You Replace Your Running Shoes?

A lifespan of 600–800 kilometres is often quoted, but this isn’t a rule that applies to everyone. It depends on the model, materials, runner’s weight, running surfaces and how the shoes are used.

I’ve had shoes that felt completely worn out after around 400 km, while others have lasted well beyond 1,000 km. In general, so-called super shoes with carbon plates tend to have a shorter lifespan, and all shoes gradually lose some of their foam responsiveness, something you may notice even before visible signs of wear appear.

Rather than relying exclusively on your mileage, check the condition of the outsole and midsole, and pay attention to any changes in comfort and stability.

A Few Tips Before Buying

Before choosing your next pair of running shoes, keep these points in mind:

• Have your running gait assessed at a specialist store, especially if you’re new to running.

• Try several models rather than settling for the first pair recommended to you.

• Consider the type of training you do and the surfaces you run on.

• Prioritise fit and comfort, not just technology or… fashion trends.

• Make sure there’s enough room in the toe box, especially if you’re planning to run distances longer than 5 km.

The right running shoe isn’t necessarily the one with the most cushioning, the latest foam compound or a carbon plate. It’s the one that meets your needs and allows you to run comfortably without experiencing discomfort.

In Conclusion

If I had to give just one piece of advice to someone buying their first pair of running shoes, it would be this: don’t choose a shoe based solely on its technical specifications or a friend’s recommendation.

Get advice from a specialist running store, try different models and, above all, run in the shoes before making your decision. If they feel good, cause no discomfort and allow you to complete your workouts comfortably, you’ve probably found what you’re looking for.

There’s no need to chase every new technology: a running shoe should adapt to the runner, not the other way around.