How To Choose Road Running Shoes
A practical step-by-step guide to how to choose road running shoes, including preparation, instructions, common issues, tips, and next steps.
How To Choose Road Running Shoes
This guide explains how to approach how to choose road running shoes, including the preparation, practical steps, common mistakes, and final checks that help you finish with confidence.
1-2 Hours Time needed
Moderate Difficulty
Poor Fit Watch out for
Before You Start
Check first: Never buy running shoes based only on their looks or on what a friend recommends. What works for one runner might not work for another. Always prioritise comfort and fit for *your* feet.
Step-by-Step Instructions
Quick Reference
Common Problems When You Choose Road Running Shoes
Even with careful planning, runners can sometimes run into issues when selecting shoes. Knowing these common pitfalls can help you avoid them:
- Buying the Wrong Size: Many runners wear shoes that are too small. Your feet swell during a run, and you need that thumb's width of space at the front. Too-small shoes can lead to black toenails, blisters, and general discomfort.
- Ignoring Foot Type: Choosing a neutral shoe when you overpronate, or a stability shoe when you have a high arch, can lead to inefficiencies in your stride or even injury.
- Buying Based on Brand or Looks: While it's tempting to pick the flashiest pair or stick to a favourite brand, fit and function should always come first. Not all models from the same brand will fit the same way.
- Not Trying Them On Properly: Just slipping them on for a moment isn't enough. You need to walk, jog, and feel how they behave with your running socks on, at the right time of day (when your feet are slightly swollen).
- Thinking "Breaking In" is Required: Modern running shoes should feel comfortable from day one. While a very slight adjustment period is normal, if they feel truly uncomfortable or painful, they are likely not the right shoes for you.
- Not Considering Your Running Surfaces: A shoe with minimal traction might be fine for perfectly smooth tarmac, but if you regularly encounter wet pavements or light gravel, a slightly more robust outsole is needed.
Warning: Persistent foot pain, knee pain, or shin splints after wearing new shoes are strong indicators that your shoes are not the right match. Address these issues promptly by re-evaluating your footwear.
Advanced Tips for How to Choose Road Running Shoes
Once you've mastered the basics, here are some ways to refine your shoe selection and enhance your running experience:
- Shoe Rotation: Consider having two or more pairs of shoes in rotation. This allows shoes to fully decompress between runs, extending their lifespan. You can also use different types of shoes for different runs (e.g., a cushioned shoe for long runs, a lighter shoe for speed work).
- Understanding Stack Height and Drop: Experiment with different stack heights (how much cushioning is underfoot) and heel-to-toe drops (the height difference between heel and forefoot). Some runners prefer a minimal drop for a more natural feel, while others benefit from a higher drop for heel striking. Gradually introduce new drops to avoid injury.
- Consider Specificity: If you find yourself enjoying trail running occasionally, or need a specific shoe for racing, explore those categories. A dedicated trail shoe offers better grip and protection off-road, and a racing flat or carbon-plated shoe can boost performance on race day.
- Monitor Wear Patterns: Regularly inspect the soles of your old shoes. Uneven wear can provide clues about changes in your gait or suggest areas where you might need more specific support in your next pair.
- Listen to Your Body: Your body is the best judge. Pay attention to how your feet, knees, and hips feel during and after runs in different shoes. Any persistent aches or pains could indicate an issue with your footwear.
- Research Midsole Foams: Modern running shoes use a variety of midsole foams (e.g., EVA, TPU, PEBA). Each offers different properties in terms of softness, energy return, and durability. Reading reviews or asking shop assistants about specific foam types can help you understand the ride characteristics.
How To Choose Road Running Shoes FAQ
How often should I replace my road running shoes?
Most road running shoes need replacing every 500-800 kilometres (300-500 miles). However, this can vary based on your weight, running style, and the terrain. Lighter, more minimalist shoes may wear out faster, while heavily cushioned shoes might last a bit longer. Pay attention to the feel of the cushioning – if it feels flat or less responsive, it's likely time for a new pair, even if the outsole still looks okay.
What is pronation?
Pronation is the natural inward rolling motion of your foot as it strikes the ground. It's a natural shock-absorbing mechanism.
Can I use trail running shoes on the road?
You can, but it's not ideal for consistent road running. Trail shoes have deeper, more aggressive lugs (tread) on the outsole for grip on uneven, soft surfaces. On hard roads, these lugs will wear down quickly, reducing the shoe's lifespan and potentially making the ride feel less smooth and efficient. It's generally better to use dedicated road running shoes for road training.
What is "shoe drop" or "heel-to-toe drop"?
Shoe drop is the difference in height between the heel and the forefoot of a shoe, usually measured in millimetres (mm).
Should I go up a size in running shoes? Many runners find they need to go up a half to a full size from their regular casual shoe size for running shoes. This is to accommodate foot swelling during activity and to ensure there’s enough room in the toe box for your toes to splay. The rule of thumb is to have about a thumb’s width of space between your longest toe and the end of the shoe.
Final Checklist for How to Choose Road Running Shoes
- ✓ Have I considered my running goals, typical distances, and surfaces?
- ✓ Do I know my foot type (arch height) and gait (pronation)?
- ✓ Have I tried on shoes at the end of the day, wearing my usual running socks?
- ✓ Is there a thumb's width of space between my longest toe and the shoe's end?
- ✓ Do my heels feel secure with minimal slipping?
- ✓ Do my feet feel comfortable and unpinched across the midfoot?
- ✓ Are my toes able to wiggle freely in the toe box?
- ✓ Have I walked and lightly jogged in the shoes to test their feel?
- ✓ Have I considered the level of cushioning and support I need?
- ✓ Is the outsole suitable for road conditions and offers decent durability?
- ✓ Do the shoes feel comfortable and natural, with no immediate rubbing or pressure points?
- ✓ Have I asked for advice from a specialist running shop if needed?
