To choose running shoes, start with how you will use them (road, trail, racing), then trust how comfortable they feel: it is the criterion best supported by research. Cushioning, drop and support then help you fine-tune your choice to your level and habits.
The short answer
- Use first: a road, trail or racing shoe depending on terrain and sessions.
- Then comfort: try several models and keep the one that feels best. Price does not guarantee comfort.
- Cushioning and drop: stay close to what you are used to and change gradually.
- Pronation: a “motion control” shoe isn’t essential for moderate pronation.
- Two pairs: rotating two models is linked to fewer injuries in recreational runners.
Contents
- How will you use your running shoes?
- Comfort: the number one criterion
- How much cushioning should you choose?
- Which drop should you choose?
- Overpronator, neutral or supinator: do you need a stability shoe?
- How to try on and buy running shoes
- When should you replace your running shoes?
- Our running shoe picks for 2026
- FAQ: choosing running shoes
- In short
How will you use your running shoes?
“To run”, obviously. But there are many ways to run, and they don’t all call for the same shoe. On the road, a standard outsole is enough. On muddy paths or in the mountains, short-distance trail shoes or long-distance trail shoes will give you the grip and protection you need.
If you regularly run on the track or race, a light, responsive shoe (sometimes carbon-plated) can complement your main pair. Keep it for fast sessions and races rather than every run. Our article on carbon-plated shoes for the 10K helps you decide whether they are worth it for you.
Do you need two pairs of running shoes?
It isn’t mandatory, but it is worth considering. In a Luxembourg study of 264 recreational runners, those who alternated several pairs had an injury risk around 39% lower (Malisoux et al., 2015). The study is observational: it shows an association, not proof of cause and effect. Switching shoes also slightly varies the load on your body, which is a plausible explanation.
Comfort: the number one criterion
It is the simplest and best-supported advice: choose the shoe that feels good. A review published in the British Journal of Sports Medicine proposes the “comfort filter”: by choosing a comfortable shoe, runners naturally select a model that suits the way they move (Nigg et al., 2015).
Price, on the other hand, is no guarantee of comfort. A Scottish study compared low, mid and high-priced models from three brands: the cheaper ones cushioned plantar pressure at least as well, and perceived comfort was linked neither to price nor to measured cushioning (Clinghan et al., 2008).
In practice, try three or four models and run a few dozen metres in each. Every brand has its own fit: it is common to feel much better in one brand than in another.
How much cushioning should you choose?
A running shoe is made of an outsole in contact with the ground, a midsole (the cushioning), an insole and an upper. The midsole determines cushioning and responsiveness.
EVA is still the most common foam in entry-level and mid-range models. Newer models use lighter, more responsive TPU- or PEBA-based foams, which each brand markets under its own name (Nitro at Puma, Lightstrike Pro at Adidas, ZoomX at Nike, FF Blast at ASICS…).
The idea that lighter runners should choose minimal cushioning doesn’t hold up. In a randomised trial of 848 recreational runners, those running in a firmer version of the same shoe had more injuries, and this protective effect of softer cushioning was only seen in lighter runners (Malisoux et al., 2020). In heavier runners, the difference wasn’t significant. The takeaway: comfortable cushioning is rarely a mistake for training.
Which drop should you choose?
Drop is the height difference between heel and forefoot. Traditional running shoes often have an 8 to 12 mm drop, and some models go down to 0 mm.
A randomised trial of 553 runners found no overall difference in injuries between 10, 6 and 0 mm drops. However, a low drop was linked to fewer injuries in occasional runners and to more injuries in regular runners used to a higher drop (Malisoux et al., 2016). The lesson: if you already run regularly, don’t change drop abruptly. Find out more in our guide to choosing the drop of your running shoe.
Overpronator, neutral or supinator: do you need a stability shoe?
Depending on your stride, your foot tends to roll inwards (pronation), stay neutral or roll outwards (supination). You can spot it from the wear on your soles or by filming yourself from behind. Learn more in our article on pronation types.
For years, every overpronator was told to wear a “motion control” shoe. A Danish study of 927 novice runners all wearing the same neutral shoe found no higher injury risk in those with moderate pronation (Nielsen et al., 2014). A stability shoe can still be a good choice if it feels better, but it isn’t essential. Strengthening your feet and ankles is a useful complement.
If you have persistent pain, see a health professional (sports doctor, physiotherapist or podiatrist) rather than looking for the answer in the shoe alone.
How to try on and buy running shoes
- Try them on late in the day: feet swell slightly over the day and during exercise.
- Wear your running socks to judge the real fit.
- Leave a little room in front of your toes and check the width suits your foot.
- Don’t over-tighten the laces, especially over the top of the foot.
- Compare sizes with care: conversions vary from brand to brand, so use each brand’s size chart.
- Bring your old shoes to the shop: their wear tells the staff a lot about your stride.
If you buy online, check the returns policy so you can exchange the size or model. Our partner Ekosport offers a wide range of running shoes.
When should you replace your running shoes?
A shoe gradually loses cushioning and support. How long it lasts depends on the model, your build, your stride and the surfaces you run on. Our article on when to replace running shoes helps you spot the signs of wear.
Our running shoe picks for 2026
Once you know your criteria, compare the latest models in our buying guides:
- our top 10 running shoes of 2026
- the best marathon running shoes
- the best carbon-plated running shoes of 2026
- the best short-distance trail shoes
- the best long-distance trail shoes
FAQ: choosing running shoes
What is the most important criterion when choosing running shoes?
Comfort. A shoe that feels good from the first try-on is the best starting point. How you’ll use it (road, trail, racing) completes the picture.
Do I need a special shoe if I overpronate?
Not necessarily. For moderate pronation, studies show no higher injury risk in a neutral shoe. Choose the most comfortable model, and see a professional if you have pain.
Is more cushioning better?
For training, comfortable cushioning is rarely a bad choice. A randomised trial even showed a protective effect of softer cushioning in lighter runners.
Are expensive running shoes more comfortable?
Not necessarily. One study found that perceived comfort was not linked to price, and that cheaper models cushioned just as well.
Do you need several pairs of running shoes?
It isn’t mandatory, but rotating two pairs is linked to a lower injury risk in recreational runners. It also gives you one pair for training and one for faster sessions.
In short
Choose first by use, then by comfort. Stay close to the cushioning and drop you’re used to, don’t worry too much about moderate pronation, and consider rotating two pairs if you run often.
A good shoe helps, but gradual training is what protects you most. To run consistently without rushing your progress, follow a training plan suited to your level.
Updated on 27 October 2026.
Sources: Malisoux et al., Scand J Med Sci Sports, 2015 · Malisoux et al., Am J Sports Med, 2016 · Malisoux et al., Am J Sports Med, 2020 · Nielsen et al., Br J Sports Med, 2014 · Nigg et al., Br J Sports Med, 2015 · Clinghan et al., Br J Sports Med, 2008.
