How to choose the right running shoes

How to choose the right running shoes

Selecting the ideal pair of running shoes is crucial for optimizing your running performance and mitigating the possibility of injuries. This straightforward guide will help you navigate the selection process:

Examine Your Running Mechanics and Foot Structure

Every runner exhibits a unique style that’s primarily dictated by the foot’s motion from stride to push-off, a phenomenon known as pronation. This can range from neutral, overpronation, to underpronation (or supination). Each type calls for a distinct shoe design that optimizes performance and safeguards against injuries. Your foot type can be determined by inspecting the shape of your foot and arch or by looking at the wear pattern on an old pair of running shoes. Additionally, many sports retailers offer gait analysis services for a comprehensive understanding.

Navigate Through Shoe Types

Running shoes come in different types, typically categorized as neutral, stability, and motion control. Neutral shoes cater to runners with high arches and those who underpronate, stability shoes are designed for neutral pronators, and motion control shoes provide extra support for overpronators.

Consider Your Running Environment

Your running terrain plays a significant role in dictating the appropriate shoe type. Road running shoes are designed for pavements and mildly uneven surfaces, whereas trail running shoes are engineered for off-road routes with obstacles such as rocks and mud. Trail shoes feature aggressive outsoles for improved traction and are reinforced for stability, support, and underfoot protection.

Ensure the Perfect Fit

Having a pair of well-fitted shoes is a prerequisite for comfortable running. When trying on shoes, it’s important to wear the same kind of socks you intend to wear while running. The shoe should offer ample space – about a thumb’s width, between your longest toe and the shoe’s end, and fit snugly around the heel without causing discomfort or potential for blisters.

Prioritize Comfort

Different brands and models may have similar features, but the level of comfort varies significantly. It’s essential to place comfort above all and remember that shoe sizes can differ among brands. Always try on shoes, and if possible, take a brief run in the store to gauge their comfort level.

Replace Your Running Shoes Periodically

Typically, running shoes retain their optimal performance for about 300 to 500 miles. After this, the cushioning starts to deteriorate, increasing the risk of injury. It’s advised to monitor your shoe mileage and replace them as necessary.

Top 5 The Best Running Shoes

Under Armour Men’s Charged Assert 9

Under Armour’s Men’s Charged Assert 9 Running Shoe has been meticulously designed to cater to runners who require a mix of cushioning and flexibility. The shoe is constructed with a lightweight, breathable mesh upper featuring a 3-color digital print, sturdy leather overlays for extra stability, and an EVA sock liner for enhanced comfort upon stepping in. Moreover, it is endowed with a Charged Cushioning midsole for optimum resilience and longevity, and robust rubber outsoles situated in high-impact areas to guarantee a greater lifespan with less overall weight.


  1. Balanced Flexibility and Cushioning: These shoes offer an ideal blend of cushioning and flexibility, ensuring a comfy running journey.
  2. Enhanced Breathability: The three-color digitally printed lightweight mesh upper enhances breathability, keeping your feet fresh and reducing discomfort during prolonged usage.
  3. Amplified Stability: Reinforced by durable leather overlays, these shoes provide midfoot stability for an effortless running experience.
  4. Supreme Comfort: The EVA sock liner promotes soft, immediate comfort, rendering these shoes suitable for extended periods of wear.
  5. Superior Responsiveness: The presence of Charged Cushioning midsoles boosts performance by improving the shoes’ responsiveness during runs.
  6. Robust and Durable: The strategic placement of solid rubber outsoles in areas of high impact increases the shoe’s durability, offering resistance against wear and tear.


  1. Sizing Discrepancies: A few users have reported variations in shoe sizing. Hence, it is advisable to try these shoes in-store before making an online purchase to ensure a perfect fit.
  2. Cushioning Concerns: Although the cushioning is generally satisfactory, runners accustomed to more cushioned shoes might find it wanting when compared to other similar models.
  3. Insufficient Arch Support: Runners with high arches or specific foot conditions might find the arch support inadequate.
  4. Limited Style Options: Functionality aside, some might find the style and color choices to be less varied compared to other brands.

ASICS Men’s Gel-Venture 8

Specially crafted to provide significant comfort and support, the ASICS Men’s Gel-Venture 8 Running Shoes are particularly suited for outdoor trails. Notable characteristics include a sturdy synthetic upper, GEL technology cushioning in the rearfoot and an added OrthoLite X-40 sockliner for increased comfort. The shoe’s outsole is designed with reversed lugs for optimal traction on different surfaces, and a removable sockliner provides space for custom orthotics.

Positive Aspects:

  1. Outstanding Comfort: The OrthoLite X-40 sockliner incorporated in these shoes offers top-notch comfort, making them suitable for prolonged use.
  2. Shock Absorption: The rearfoot GEL technology serves to absorb shock during impact, ensuring a smooth, comfortable running experience.
  3. Reliable Traction: Thanks to the reversed lugs on the outsole, these shoes ensure excellent grip, making them ideal for varying running terrains.
  4. Long-lasting: The synthetic upper of these shoes enhances their durability, ensuring a longer lifespan.
  5. Personalized Fit: A distinctive feature of these shoes is the removable sockliner that makes room for customized orthotics, providing a tailored fit for individual users.

Negative Aspects:

  1. Size Discrepancies: Some wearers have pointed out inconsistencies with shoe sizing. Therefore, trying them in-store before making an online purchase could be beneficial.
  2. Cushioning: Although the Gel-Venture 8 provides adequate cushioning for many, it may fall short for those runners who prefer a more cushioned shoe.
  3. Heaviness: The Gel-Venture 8 shoes are slightly on the heavier side compared to other models, which might not be preferred by runners who favor lighter shoes.
  4. Style Factor: Although functional, the design aesthetics of these shoes have been critiqued as less appealing than other running shoe options by some users.

Adidas Men’s Racer Tr21

The Adidas Men’s Racer Tr21 Running Shoe, designed for optimal performance and comfort, serves the needs of both recreational runners and serious athletes. This shoe stands out with features like an engineered mesh upper for maximum ventilation, a Cloudfoam midsole for superior padding, and an Adiwear outsole for enhanced durability.


  1. Superior Comfort: This shoe excels in comfort, thanks to its Cloudfoam midsole that provides plush cushioning for a smooth running experience.
  2. Optimal Ventilation: Its engineered mesh upper ensures excellent breathability, keeping your feet dry and comfortable throughout your run.
  3. Extended Durability: The Adiwear outsole that this shoe boasts is known for its durability, ensuring the shoe’s longevity even with heavy usage.
  4. Lightweight Construction: The use of lightweight materials in its design facilitates faster and more agile movements during runs.
  5. Versatile Styling: The shoe’s modern design and color variety make it a versatile choice for running, training, or even as an everyday casual shoe.


  1. Sizing Concerns: Some customers have pointed out that the shoe size tends to run smaller. Therefore, it’s advised to consider ordering a half-size larger or trying them on in a physical store before making an online purchase.
  2. Cushioning Limitations: Although the Cloudfoam midsole offers ample cushioning, it may fall short for those engaging in long-distance running or those in need of extra support.
  3. Insole Durability: Some users have raised concerns about the relatively thin insole, which might wear out quicker than expected.
  4. Insufficient Arch Support: The shoe may lack the necessary arch support, which could be a downside for those with high arches or specific foot problems.

Brooks Men’s Launch 9 Neutral

The Brooks Men’s Launch 9 Neutral Running Shoe is built to offer an invigorating and lively running experience, along with a fast-paced feel. This shoe is outfitted with an airy mesh upper, a BioMoGo DNA midsole for cushioning, a Midfoot Transition Zone designed for speedy foot transitions, and a durable HPR Plus outsole.


  1. Adaptive Cushioning: The shoe comes with a BioMoGo DNA midsole, designed to provide dynamic cushioning, adjusting to your stride, weight, and pace to enhance both comfort and running efficiency.
  2. Swift Transitions: The shoe features a Midfoot Transition Zone, specifically engineered to expedite the transition from heel to toe, potentially boosting your running speed and agility.
  3. Long-lasting: Thanks to the HPR Plus outsole, made of a sturdy rubber compound, this shoe promises excellent durability and longevity.
  4. Breathability: The upper part of the shoe is made of a light and breathable mesh material, promoting excellent ventilation to keep your feet dry and cool during your runs.
  5. Featherweight: The Brooks Men’s Launch 9 is intentionally designed to be light, enabling better mobility and reducing drag during your runs.


  1. Fit Could Be Tight: According to some users, the shoe might feel somewhat tight, especially for individuals with wider feet.
  2. Inadequate Support: Given that this is a neutral shoe, it’s not tailored to correct any pronation issues. As such, runners who need additional support for conditions like overpronation or underpronation may find it lacking.
  3. Limited Aesthetics: Some users might be disappointed with the limited and less trendy color choices when compared to other brands.
  4. Inconsistent Sizing: There have been occasional reports of size inconsistency. It’s advisable to try these shoes in a physical store before making an online purchase to secure the best fit.

Adidas Men’s Kaptir 2.0

Crafted for both athleticism and everyday wear, the Adidas Men’s Kaptir 2.0 Running Shoe is the perfect blend of style and comfort. This shoe boasts a Cloudfoam midsole, a seamless knit upper, and a robust outsole, all wrapped up in a modern, sleek design.


  1. Comfort Factor: The incorporation of a Cloudfoam midsole ensures superior cushioning, adding to the overall comfort, whether you’re out for a run or engaged in your routine activities.
  2. Long-lasting: The robust outsole is designed to endure extensive use, thereby ensuring the shoe’s durability.
  3. Versatile Design: Its contemporary, stylish appearance makes it an excellent fit for diverse activities, be it running, gym workouts, or casual outings.
  4. Adequate Ventilation: The seamless knit upper design allows for excellent breathability, keeping your feet cool and comfortable during wear.


  1. Sizing Concerns: It has been noted by some users that the shoe tends to run small. To ensure a proper fit, consider ordering a half-size larger or trying on the shoe before purchase.
  2. Limited Cushioning: Despite the presence of the Cloudfoam midsole, long-distance runners or those needing additional support might find the cushioning insufficient.
  3. Arch Support: The shoe might not offer adequate arch support, a potential issue for those with high arches or certain foot conditions.
  4. Design Confinement: Some users have reported that the design of the shoe is a bit too narrow, which could lead to discomfort for individuals with wider feet.

Final Words

Keep in mind that the costliest running shoe may not necessarily be the best fit for you. It’s essential that the shoes you choose fit your foot type, provide comfort, and are suited to your running style and the terrain you typically run on.

Read Also:

  1. Top 5 fitness exercises that are as effective as running
  2. Walking or Running: Deciding on the Best Fit?
  3. Unleashing the Power of the Plank Exercise: A Complete Guide

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