How to choose the best pair of running shoes to go the extra mile

People say that running is one of the most accessible sports out there because you can just lace up your trainers and go. But the truth is, finding the right pair of running shoes can be overwhelming.

How do you know what sort you need? Should you try the new breed of “super shoes”? How often do you need to replace them? And can you wear your trail shoes on the treadmill? These are just a few of the factors to consider when shopping for trainers, which means it can be hard to know where to start – and, according to Asics, four out of five runners are putting themselves at risk of injury by wearing trainers that don’t suit their feet.

So whether you’re training for a marathon, looking to beat your parkrun PB, or you just enjoy a casual jog with the dog through the woods every now and again, this expert guide should help.

Where to start looking for running shoes

According to Chris Nichols from the specialist store Runners Need, a gait analysis is a great place to start for runners of all levels. This is where an expert consultant will assess the way you stand, walk and run, often by getting you to jog for a few minutes on a treadmill, so don’t go along in a three-piece suit or pencil skirt.

More than 50 per cent of people are overpronators, meaning their feet roll inwards when they run. It’s most common in those with lower arches or flat feet, and means that pressure is put on the wrong part of the foot, potentially leading to injuries, many of which can be prevented by extra support in the right places.

“There are a lot of things to consider when choosing the right running shoe, such as what surface you will be running on,” says Nichols. “Runners might require specific features, like more cushioning, extra support, a lightweight build and, of course, a comfortable fit.”

Getting it right first time can help prevent injury – from superficial issues like bruised toenails to potentially chronic conditions like plantar fasciitis. Most running stores provide a free gait analysis with their consultants if you buy your shoes from them, plus many podiatrists offer them too.   

Simone Sandra Paul, a podiatrist and the chief executive of The Footlift London, says that runners often come to her clinic when wearing the wrong shoes has already started to take its toll – which is why getting a quick gait analysis before embarking on a strenuous training regime can be worthwhile.  

“Running is a natural process,” she says. “But if running consistently produces discomfort and injury, I’d advise a gait analysis and a biomechanical assessment. The main reason for a gait analysis from a podiatry perspective is to recommend the correct running shoe, establish the running style and advise on the duration of runs.” 

What type of running shoes are there?

There are a multitude of different shoes, and this is why many running enthusiasts have a vast collection. If you run on different kinds of terrain, you might need to mix and match, but for most casual park and road runners, one or two pairs should suffice. 

“Rotating your running shoes can prevent muscle aches, allow the shoes to decompress and provide specific support based on the type of run,” explains Chris Nichols. “By rotating shoes, you can also use the appropriate shoes for the specific type of run. You can use your cushioned shoes for easy runs, lightweight shoes for speed work, and carbon-plated shoes for races.”

Getting advice from fellow runners on their favourite models isn’t always useful, since many are loyal to a specific brand that might not work for someone with wider feet or a different gait, so it’s always wise to consult an expert and shop around until you’ve found the perfect style for you.  

It’s really common for runners of all abilities to over- or underpronate, and it doesn’t mean you’re doing it wrong. Since it’s very hard to consciously change the way your foot naturally lands when you strike the ground, wearing shoes designed for your running style can help. Shoes with lots of extra support and cushioning don’t always look as cool, but they mean you’re much less likely to get injured. 

More support and cushioning is also advisable for older runners, who are more prone to brittle bones and reduced muscle mass. Plus it’s worth bearing in mind that feet can get wider as we age, so the brand you swore by at 30 might not serve you so well at 60.

How often should you replace your running shoes?

If you knock out a lot of miles, you might notice that your expensive running shoes wear down rather quickly. This is particularly true for heavier runners, which is why men’s running shoes often look chunkier than those designed for women.  

It’s not just a scam to make you buy more shoes – worn-out soles mean that those supportive layers of foam and cushioning are thinning out from overuse and no longer providing as much support. This can have a negative impact on your body, which might end up being a lot more expensive to fix. 

“Sadly, your favourite pair of running shoes will eventually get old and worn out, giving you a much higher chance of injuries to your ankles, knees and hips,” says Chris Nichols. “It’s generally accepted that the standard lifespan of road running shoes is somewhere between 300 miles and 500 miles, or around 500 to 800 kilometres. Lightweight shoes tend to be somewhere between 250 and 300 miles [400 to 500 kilometres]. So if you’re running 20 miles per week, you’ll probably need to replace them after four to six months.”

If this seems hard to keep on top of, don’t panic. The fitness-tracking app Strava has a feature for logging the mileage of your shoes, so it will nudge you when it could be time to go shopping. You should also keep an eye on the grooves, or treads, on the soles – if these are thinning out, your shoes won’t bend in sync with your stride any more. 

And you don’t need to bin your old trainers – you could still use them for gardening, muddy walks or lower impact exercise. Many stores, including Runners Need, offer shoe recycling schemes and sometimes even give out vouchers or other incentives to trade in your old faithfuls for a newer model.

Is it OK to buy your running shoes online?

If you know a model suits your gait and training needs, it can be cheaper to visit discount and outlet websites to snap up what you need – but beware of fakes. If you see a pair you like the look of but have never tried before, make sure you read some reviews to check that they’re likely to suit you, and remember that sizing can vary quite wildly between brands.

“We would always recommend you go a size up when choosing running shoes,” says Nichols. “Increased blood flow and swelling during and after exercise makes your feet expand, but going for a bigger size will allow room for this to happen.”

How can you look after your feet to prevent injuries?

You might blame your shoes for problems with your feet, but sometimes it’s the way you lace them, or a lack of general foot care, that can cause or exacerbate problems. “In order to prevent nail trauma, nails should be cut and filed round at the side,” says Simone Sandra Paul. “Running downhill for long periods should be avoided as it will result in haematomas forming underneath the nail plates, which can lead to them falling off.”

Paul also advises learning about the right lacing techniques for your shoes. “Lacing the trainers in a criss-cross fashion to stop the forefoot rocking from side to side will also minimise friction,” she explains. Keeping your shoes laced tightly like this provides more stability, which means less chance of injury. 

Wearing running socks with split toes – they basically look like gloves for your feet – can also provide compression and stop your big toes from pressing against the others, which helps prevent ingrown toenails. This is a particularly common ailment for those covering long distances, which is why split toes are popular with trail runners. 

Many runners’ feet aren’t too pretty, but with the right care and a decent pair of shoes, they needn’t be a complete horror show.  

Do runners need to wear special insoles?  

There are a lot of insoles on the market aimed at runners, but you should only wear these if a professional has advised it, since they could potentially lead to more problems. Most running shoes are designed with good support in mind, so adding an extra layer can mean there simply isn’t ample space for your feet.

“I would recommend wearing thin bespoke orthotics if there is a congenital foot deformity or chronic foot condition involving fat-pad loss and tendon damage,” says Paul. “But generally, orthotics can be avoided for running as they may reduce space in the trainers and create more pressure points.”

Instead, if you suffer from foot gripes, it’s best to wear orthotic insoles in your non-running shoes. These can be bought online, or from a podiatrist or large chemist, and feature special layering and padding that tweaks the angle at which your feet hit the ground. Fashionable flat trainers and a lot of popular sandal styles are generally terrible for feet due to a lack of arch support, so runners should try to avoid them, since the impact of running on your arches can be intense. As much as it may pain you to wear more sensible options, it would be a lot more heartbreaking to get an injury from your funky sliders that then messes up your running plans. 

Are ‘super shoes’ suitable for everyone?

The new, controversial and much-hyped breed of “super shoes” – lightweight, carbon-plated racers that have been worn while elite runners smash records – are becoming more mainstream. In 2023, Ethiopian athlete Tigst Assefa took two minutes off the women’s marathon world record in Berlin while wearing Adidas super shoes that cost £400, but some critics feel that these high-tech models devalue previous records.

In super shoes, carbon plating is encased in lightweight foam that propels a runner forward faster while expending less energy, making for a bouncy, speedy run. 

But are the likes of the Nike Vaporfly – the shoe made famous when Eliud Kipchoge wore a bespoke version to break the two-hour marathon barrier in 2019 – suitable for the everyday runner? Chris Nichols says there are pros and cons. “They improve running efficiency, offer greater fatigue resistance and improved recovery, but they can be expensive and require greater speed input to get the best out of them (making them popular with pro athletes and faster runners). They also seem to have reduced longevity compared to other running shoes,” he says.

So if you’re a speedy sort who’s looking to cut down their 5K time and you have upwards of £200 to spend on running shoes, they could be worth a try. But for most runners, they probably offer technology you don’t need