How to Choose Your Running Shoes
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Time to read 7 min
Choosing your running shoes is an essential step to run comfortably, improve, and prevent injuries. Whether you’re a beginner, a regular runner, or an experienced athlete, wearing a shoe that matches your profile, gait, and running surface makes all the difference.
In this complete guide, we explain how to choose your running shoes, step by step, so you can find the model that’s perfectly suited to your needs.
Table of contents
Why choosing the right running shoes is essential
Running shoes aren’t just accessories. They play a key role in impact absorption, stability, and overall comfort. A poorly suited shoe can lead to pain in the knees, hips, feet, or back, and increase the risk of injury.
On the other hand, a well-chosen shoe improves your stride quality, makes your runs more enjoyable, and helps you run longer, more often, and with confidence.
Step 1: Define how you’ll use your running shoes
Before even thinking about terrain, it’s important to determine how and how often you’ll use your running shoes. Usage directly impacts the level of comfort, durability, and responsiveness you’ll need.
Daily training running shoes
If your shoes are intended for most of your runs, choose a model that’s comfortable, forgiving, and durable. Daily trainers are designed to support regular running, long distances, and high-mileage weeks.
Performance or racing
For faster sessions, tempo workouts, or races, some runners choose a lighter, more dynamic shoe. These models improve stride efficiency and propulsion, sometimes at the expense of long-distance comfort.
Additional or specialized use
In a shoe rotation, some models can be used for recovery runs, easy outings, or specific conditions (winter, treadmill). The goal is to match the shoe to a specific need rather than doing everything in a single pair.
Step 2: Choose based on your running surface
The surface you run on most often is a key factor when choosing your running shoes. The demands are not the same on asphalt, trails, or mixed terrain, and each surface requires specific features to ensure comfort, safety, and performance.
Road or treadmill running shoes
Road running (asphalt, concrete, bike paths) exposes the body to repeated impact. A road running shoe must provide effective cushioning, a smooth ride, and good joint protection. These models typically prioritize lightness, flexibility, and stability to ensure optimal comfort for daily runs and long distances alike.
👉 Ideal for runners who train mainly in urban environments or on hard surfaces.
- Discover our road running shoes for men
- Explore our selection of road running shoes for women
Trail shoes for technical terrain
On trails, priorities change. Uneven, muddy, or rocky terrain requires superior grip, better lateral stability, and increased foot protection. Trail shoes feature lugged outsoles to maximize traction, along with reinforcements to protect against roots, rocks, and debris.
👉 Recommended for forest trails, technical paths, and off-road routes.
- Discover our trail models for men
- Explore our selection of trail shoes for women
Mixed road and trail use
If you alternate between road, gravel, and non-technical trails, hybrid running shoes are an excellent compromise. They offer enough cushioning for asphalt while maintaining adequate grip for unpaved surfaces. These models are perfect for versatile runners who want a single pair that can adapt to different terrain.
👉 A smart choice for varied routes and non-specialized training.
Examples of hybrid running shoe models:
Step 3: Understand your gait type
Your gait describes how your foot makes contact with the ground when you run. It influences stability, impact distribution, and the type of support you may need in your running shoes. Understanding your gait helps you choose a model that feels more comfortable and better suited to your natural biomechanics.
Running shoes for a neutral gait
A neutral gait is the most common among runners. The foot rolls in a balanced way, without excessive collapse inward or outward. Neutral runners benefit from a wide range of models with varying levels of cushioning, responsiveness, and stability.
Neutral running shoes support the foot’s natural movement and suit most runners, from beginners to experienced athletes.
- Discover our neutral running shoes for men
- Explore our selection of neutral running shoes for women
Running shoes for an overpronating gait
Pronation is a natural inward movement of the foot at ground contact. When pronation is more pronounced, it can sometimes create a feeling of instability or increased fatigue over long distances.
Stability shoes include subtle support elements that help guide the stride without restricting it. Their goal is to improve comfort and consistency during repeated training runs.
- Discover our stability shoes for men
- Explore our selection of stability shoes for women
Running shoes for a supinating gait
Less common, supination is characterized by increased loading on the outside of the foot. This gait type generally absorbs impact less efficiently, which can increase stress on the joints over time.
Supinating runners often benefit from well-cushioned, flexible shoes that improve shock absorption and promote a smoother transition.
- See our cushioned running shoes for men
- See our cushioned running shoes for women
Key takeaway about gait
Most runners don’t need aggressive correction. Comfort, underfoot feel, and matching your usage remain the most important criteria. A shoe that feels good from the very first strides is often the best indicator of a good choice.
💡 If you’re unsure, getting help from a specialty running store can refine your choice based on your experience, body type, and goals. Come see us!
Step 4: Choose the right level of cushioning
The level of cushioning in a running shoe plays a key role in comfort, impact protection, and the sensations you feel with every stride. There is no “good” or “bad” cushioning—only cushioning that is matched to your usage, running frequency, and personal preferences.
Minimal cushioning
Minimal-cushion shoes prioritize lightness and a closer-to-the-ground feel. They offer a more direct, responsive stride with less material between your foot and the running surface.
This type of cushioning is mainly for experienced runners—those seeking a natural feel or using these models for specific workouts like speed work or shorter training sessions.
Moderate cushioning
Moderate cushioning is the best compromise for most runners. It provides excellent shock absorption while maintaining a smooth, stable, and versatile ride.
These shoes are ideal for daily training, regular runs, and runners who want a balance of comfort, durability, and responsiveness. It’s often the safest and most versatile choice, for beginners and regular runners alike.
Maximum cushioning
Max-cushion shoes are designed to provide enhanced protection from impact. They’re especially appreciated for long distances, recovery runs, or by runners who want maximum underfoot comfort.
Thanks to thicker midsoles and modern foams, these models reduce muscular fatigue and improve comfort on longer runs, without necessarily sacrificing stability.
Frequently Asked Questions – Running Shoes
How do I know if I overpronate?
Pronation is a natural inward movement of the foot at ground contact. Having an overpronating gait is not a problem in itself. It becomes relevant when it is more pronounced and leads to a feeling of instability or unusual fatigue.
Some signs can help identify it: heavier wear on the inside of the outsole, recurring knee or ankle pain, or the feeling that the foot “collapses” inward while running. However, gait can’t be diagnosed reliably just by looking. How the shoe feels while running remains the best indicator for choosing the right model.
👉 If you’re unsure, getting help from a specialty running store can guide you toward a neutral or stability shoe based on your profile.
Which running shoes should I choose to start running?
To start running, it’s recommended to choose a shoe that is comfortable, versatile, and forgiving. A daily trainer with moderate cushioning is generally the best starting point.
These shoes offer good impact absorption, reassuring stability, and enough durability to support your first weeks or months of running. There’s no need to pick a highly technical or performance-oriented shoe when you’re just starting.
👉 The most important thing is choosing a shoe that feels good from your very first strides.
What’s the difference between a road running shoe and a trail running shoe?
The main difference between a road running shoe and a trail running shoe is their design and intended use.
Road running shoes are built for asphalt, concrete, and hard surfaces. They prioritize cushioning, lightness, and smooth transitions to absorb repeated impact.
Trail shoes, on the other hand, are designed for uneven terrain. They provide better grip, increased stability, and protective reinforcements to handle roots, rocks, and slippery surfaces.
👉 Using the right shoe for the terrain improves comfort, safety, and durability.
Do you need more cushioning for long distances?
Long distances put more stress on muscles and joints, which is why many runners appreciate more cushioning for this type of effort. Increased cushioning can improve comfort and reduce muscular fatigue on longer runs.
However, more cushioning doesn’t automatically mean a better shoe. Some runners prefer moderate cushioning even for long distances, depending on their experience, gait, and personal feel.
👉 The right cushioning level is the one that lets you run long without discomfort, while keeping your stride natural and smooth.
Ready to get started?
Discover our running shoes and find the model that perfectly matches your gait, your terrain, and your running goals.
