Wouldn't it be great if there was a pair of running shoes that fit every runner? Ask any running expert, though, and they'll tell you that the best fit for you is the pair you're most comfortable with.
A 2021 meta-analysis published in the European Journal of Sports Science showed a statistically significant link between running efficiency and shoe comfort. There is no easy answer to the question of what shoes are right for you, and it certainly takes trial and error to figure out. But your cadence, speed, where you're running, and how much money you're willing to spend can all influence your choice of shoes.
No one pair of shoes will fit all runners, and different types of runners need different types of sneakers. Changing your workout style is key to a runner's progress, and if you have the budget, changing your running shoes can help you get the most out of different workout formats. In addition, a 2013 study in the Scandinavian Journal of Medicine and Sports Sciences found that alternating running shoes reduced the risk of running injuries by 39% compared to running with the same pair of shoes all the time.
Don't know where to start buying running shoes? Here are our recommendations.
I run very casually and only a few times a week.
Carolyn Bell, content marketing expert and head of footwear reviews at Fleet Feet, a large U.S. chain of running shoes with nearly 300 stores across the U.S., says that the most important factor when choosing running shoes is comfort, especially for beginners who want to get into the running habit. ”
Here are a few examples:
brooks ghost
new balance 880
karhu ikoni
I run a lot.
You'll need a pair of shoes that will protect your feet from repetitive impacts (reference: 1,700 steps a mile in 10 minutes). No single shoe can completely avoid injury, but "studies have shown that shoes with soft cushioning can provide protection by reducing shock loads, especially for runners with moderate to high volumes," Laura Norris, a certified running coach from the United States, cites a 2021 case report published in the journal Frontiers in Sport and Active Living and the findings of a 2020 study published in the American Journal of Sports Medicine.
Look for shoes with maximum cushioning, such as:
adidas ultraboost 22
new balance supercomp trainer
nike zoomx invincible run flyknit 2
I want to increase speed.
Carbon plate shoes are good, but they are expensive and not as durable as non-racing shoes. When you want to speed up, opt for lightweight, stretchy running shoes. "They don't have as much impact as carbon plate running shoes, but they can handle most speed training, rhythm runs, etc.," says Bell, "and while they don't have carbon plates, they do have responsive and stretchy midsole foam and lightweight materials that create a vibrant feel." ”
Try it: saucony endorphin speed
brooks hyperion tempo
adidas adizero takumi sen 8
I switch between training and easy running.
If you want a shoe that meets the needs of both types of workouts, it means that "you want the shoe to be cushioned but not too soft, with some stiffness and responsiveness to train at the speed that suits you," Bell says, "and you probably want a lighter pair of shoes as well, because even a few tens of grams can make a big difference when you speed up." ”
The running shoes she recommends "all provide soft cushioning, but they also have the elasticity and responsiveness needed for fast running"
hoka mach 5
on cloudmonster
I just like to run on the road.
Road running can have a huge impact on your joints and muscles, as each step creates a ground reaction force that is about two and a half times your body weight. In addition, "concrete and asphalt are the least tolerant pavement, so you need a pair of shoes with enough cushioning to absorb the impact," Bell says, "and how much cushioning and what type of cushioning (soft, sensitive, firm) depends on your preference." ”
The best-selling max cushion road running shoes right now include the one for unisex runners
hoka bondi
brooks glycerin
saucony triumph
or more stable.
new balance vongo
mizuno horizon
asics gel-kayano
I just love trail running.
Yes, trail running has a softer surface (made of dirt or gravel) that is more forgiving to joints and muscles, but you also have to deal with changeable terrain and running on tree roots, rocks, and other gravel surfaces. "So, you need a pair of running shoes that have a solid grip and traction, but also a strong and supportive upper," says Bell, "and most trail running shoes have a strong grip on the outsole and a protective toecap." Before buying trail shoes, consider the external conditions you run most often: wet, muddy trails may require drains or legging attachments, while if you're running on rocky ground, you may need rock slabs in your shoes for extra foot protection.
If you're looking for a comprehensive trail shoe, you can choose:
saucony peregrine 12
hoka tecton x
allbirds trail runner swt
I run on different surfaces.
If you're running on gravel or dirt roads, you can wear the same shoes as when you run on the road," Norris said. If you don't like the uneven feel of gravel, shoes with cushioning may help. More and more brands are designing shoes that are suitable for mixed terrain. "They have enough support and protection to run on relatively soft trail surfaces and provide protection on the road without burdening you," Bell said. And their uppers are lighter and more flexible than typical trail shoes, making them more comfortable on the road. ”
For example: on cloudvista
altra outroad
I'm on a budget.
Even as running shoes become more advanced, brands are still producing shoes under $100. "Economy shoes may not offer as much cushioning and support as the premium models, but they're cheaper and perfect for runners who like a lightweight, minimalist feel," says Bell. Almost every running shoe brand will drop the price of last year's shoes when a new shoe is launched. ”
For example: adidas supernova 2
brooks revel 5
asics gt-1000
I'm rich and capricious.
There's no need to spend a fortune on daily training shoes, but if you want to get a little edge in your next race, there's never been a better time to invest in carbon plate racing shoes. They feature a new lightweight foam that provides a lot of cushioning, and a 2022 study published in the journal Sports Medicine & Science proved that they can improve running performance. "These high-cushioning shoes can reduce oxygen consumption while running," Norris says, meaning you may feel less tired during your run.
Includes: Nike Air Zoom AlphaFly Next% 2
asics metaspeed sky+
adidas adios pro 3
saucony endorphin pro 3