What to Look for in a Pair of Running Shoes

Choosing your first pair of running shoes doesn’t have to be overwhelming. While there are countless models and price points, most running shoes share the same basic design: a cushioned foam midsole to absorb impact and a lightweight, breathable upper that keeps your foot secure without feeling restrictive.

The most important thing to remember is that there isn’t a single “best” running shoe. Factors such as your foot shape, biomechanics, body weight and running style all influence which shoe will feel most comfortable and supportive.

If you’re buying your first pair, it’s worth visiting a specialist running store for a gait analysis. This can help identify the level of cushioning and support that best suits your stride. If that’s not possible, these simple guidelines will help you choose.

Consider Going Up Half a Size

Your running shoe size may not match your everyday shoe size. During a run, your feet naturally swell and spread out more than they do when walking, so many runners find they need to size up by half a size. As a rule, there should be roughly a thumb’s width of space between your longest toe and the front of the shoe when you’re standing.

Prioritise Comfort

Comfort should always come first. A shoe that feels uncomfortable in the shop is unlikely to feel better after a few miles. Try on several models and choose the pair that feels most natural from the moment you put them on.

Understand the Main Types of Running Shoes

Road running shoes generally fall into two categories.

Neutral Running Shoes

Neutral shoes are designed for runners whose feet move through a normal range of pronation—the natural inward roll of the foot as it lands. They come in a variety of cushioning levels, from lightweight, responsive shoes designed for faster sessions to highly cushioned models that prioritise comfort on longer runs.

Stability Running Shoes

Also known as support or motion-control shoes, stability shoes are intended for runners who overpronate, meaning their feet roll inward more than average. These shoes use firmer foam or a broader platform to provide additional support while still delivering plenty of cushioning.

What Type of Running Shoe Is Best for Beginners?

Experienced runners often build a shoe rotation, using different shoes for easy runs, speed sessions and races. Beginners, however, are usually best served by a versatile daily trainer.

A daily trainer is designed to handle almost everything, from short jogs to longer weekend runs, making it the ideal first running shoe. Every model featured in this guide falls into this category, offering the comfort, durability and versatility new runners need.