Buying a new pair of running shoes can be intimidating. A simple search of “best running shoes” generates multiple lists all containing different shoes. So, how do you choose? We’re breaking down shoe anatomy and tech to arm you with the knowledge you need to narrow your choices and make an educated purchase that will get you back into your flow.

• Running Shoe Categories
• Brands To Know
• Fit
• Support
• Midsole
• Drop
• Uppers
• Outsoles
• Other Considerations
• Proprietary Tech
• Other Running Gear
• Informative Links & FAQ

Running Shoe Categories

Road

Whether you’re striding along concrete, asphalt, or rubber, road running shoes are built to keep your ride as smooth as the terrain, eliminating bulky lugs and stiff uppers that can distract your flow.

Road Shoe Key Features: 

• Low-profile tread with rubber zones
• Ultra-breathable uppers
• Minimalist overlays

Trail

When the terrain gets technical, trail running shoes feature deep lugs to solidify your footing and reinforced uppers to protect you from stubbing your toes.

Trail Shoe Key Features: 

• Deeper lugs with full-length rubber
• Durable uppers are designed to keep debris out
• Toe and heel caps

Hybrid

When the route features paved paths and hardpacked dirt, hybrid running shoes, like Salomon's Sense Ride 5, On’s Cloudultra, and Nike’s Pegasus, fuse road and trail features to keep your ride both smooth and solid.

Hybrid Shoe Key Features: 

• Lower lugs
• More breathable uppers
• Minimalist overlays

Cross-training

For a one-shoe quiver that can tackle gym workouts and road runs, cross-training shoes, like On’s Cloud X, Brooks’ Adrenaline GTS, and Altra’s Solstice XT, are the ones to look for.

Cross-training Shoe Key Features:

• Low-profile tread with full-length rubber
• Ultra-breathable uppers
• Stabilizing overlays

Brands To Know

• Altra: Committed to a more natural running experience, Altra innovated and champions a roomy, zero-drop design.

• Brooks: With over 100 years of shoe-making experience, over 50 years of running shoe innovation, and over 20 years solely committed to the running world, Brooks is a trusted running shoe brand for good reason.

• Craft: With a passion for innovation and a high-tech lab to make it happen, Craft entered the running shoe world … well, running.

• HOKA: Known for their max cush midsoles, HOKA brings a pillowy experience to runners that remains stable and responsive.

• Nike: Bringing running shoe innovation that has altered Olympic rules, Nike continues to push the boundaries of what is possible.

• On: Founded in the Swiss Alps with a successful duathlon and triathlon athlete, On uses advanced technology cooked up in their lab to give runners the sensation of running on clouds.

Fit: "Good Enough" Is Not Good Enough

One of the most important considerations with a running shoe is its fit. Too tight, your foot won’t be able to flex naturally, and you’ll increase hot spots, leading to aches and blisters. Too loose, your foot will swim around inside, leading to instability and the need to overtighten your laces. Just right, your foot will stay comfortably locked in over the platform and be able to flex freely throughout your gait cycle. To get that ‘just right’ running shoe fit, you’ll need to measure your foot, compare your measurement to shoe sizing charts, and consider which closure system makes sense for you.

• Measuring: Trace your bare feet on a piece of paper. Take a ruler and measure from the tip of your longest toe to the middle of your heel on each foot tracing. You’ll use the larger measurement of the two. Or you can hop into a store and have a Gearhead fit you with the Brannock Device for a precise measurement.

• Size charts: Every brand has its own size chart. If you are a size 10 in one brand, you might be a size 9 in another, so it’s always important to check out the size chart for the brand you’re considering. The measurement that corresponds with each shoe size is the measurement of your foot, not the length of the shoe. Find the shoe size that corresponds to your foot measurement. When you lace up your running shoe, you should have a thumb-width amount of space between the tip of your big toe and the front of the shoe.

• Closure: Choosing a closure system comes down to preference. Here are pros and cons of the three most common running shoe closure systems:
  • Laces are your tried-and-true. You can adjust them to your liking before each run and they’re easy to replace when needed. But you’ll have lace ends that can get caught up on debris, and you’ll need to re-tie when making space for that long-run swell.
  • Drawcord systems are quick-and-easy; it’s just a simple pull and go. They can flex with your foot and easily release some space when needed, but they’re more difficult to make fine-tuned adjustments to and not easily replaced.
  • BOA® Fit Systems are quick, easy, and durable. With the turn of a dial, a cable tightens the lace cage evenly and can release tension quickly. These high-tech systems are more expensive and the most difficult to replace.

• Medium vs Wide: Medium width running shoes are the standard width, while wide width options give added space around the entire foot, especially around the base of the toes (metatarsophalangeal joint). If the shoe’s length is right but it still feels tight, you’ll want to try a wide width shoe option.

• “Roomy toe box”: Some shoes boast of a roomy toe box, which is not a wide fit; it just means the forefoot of the shoe has a little more space than what is standard. This extra space gives your toes more room to spread out throughout the landing phase of your gait cycle. Brands known for their roomy toe box include Altra and Topo Athletic.

• Men’s and Women’s fits: A women’s running shoe often has a narrower heel width compared to a men’s running shoe.

Support: How Much Do You Need?

Your heel is like the rudder of your kinetic chain, steering you where you want to go. If your heel starts to roll too much inward (overpronation) or outward (oversupination), off the desired path, then your form gets thrown off, causing issues further up the chain, resulting in pain or injury to the ankle, knee, hip, or back. General heel deviation is referred to as instability. Whether there is instability from the gate or it creeps in with fatigue, the architecture of a shoe can help keep your heel on a healthy neutral track.

• Supination vs Pronation: Supination is the natural outward rolling of the foot in the landing phase of a runner’s gait, while pronation is the natural inward rolling of the foot in the landing phase. It’s when your heel starts over rolling in either direction that injuries can occur. To see if you’re favoring the inside or outside of your foot through the landing phase, check out the outsoles of your shoes. If there is greater wear on the inside of your forefoot, you are overpronating. If there is greater wear on the outside of your forefoot, you are oversupinating. If the wear on the forefoot is even, you have a neutral gait.

• Neutral running shoes are the most common. They provide just the structural support needed to keep your foot locked in over the shoe’s platform.

• Stability running shoes tend to be a little more stiff than neutral running shoes, featuring firmer foams or materials that aim to keep your heel in a neutral position. There is either a firm material insert under the arch to mitigate overpronation or inserts on either side moving from the heel toward the forefoot to mitigate oversupination and overcorrection. Oftentimes, stability running shoes also feature a large, external heel counter (piece of firm material that wraps the shoe’s heel cup) to help hold your heel in a neutral position throughout your gait. Since stability shoes alter your natural heel-toe transition, they may not be for you if you already run pain-free.

• Motion control running shoes are the least common and the stiffest option, offering maximum support for those with low, flexible arches and severe heel deviation.

Midsole: Getting Technical With Cushioning

A shoe’s midsole refers to the material(s) between the footbed and the outsole. The amount and type of foam can impact how smooth, soft, and springy your strides feel. After fit, the feel of the shoe throughout your stride should be your next major consideration.

• Maximal: Running shoes with maximalist midsoles have a large stack of foam to give runners a plush ride. The idea is the increase in foam provides a greater decrease in impact forces, which appeals to distance runners and arthritic runners. The debate continues as to whether this claim is true or not with case studies to support both sides.

• Moderate: Running shoes with a moderate midsole are the most common and the typical go-to for daily drivers.

• Minimal: Running shoes with minimalist midsoles have the least amount of foam, which increases ground feel and decreases weight. This low-profile option is common in race-day shoes and with minimalist runners who want that barefoot running experience with a touch of protection.

• The following ranges are a good general rule of thumb:
  • Maximal >32mm average stack
  • Moderate between about 17 and 32 mm average stack
  • Minimal <17mm stack

• Foams: There are various foam compositions out there. Below we cover and compare the most common you will see in today’s running shoes:
  • EVA (ethylene-vinyl acetate) foam is ultralight, soft, flexible, durable, and can be manipulated easily, which is why it is the most common foam you will find in running shoe midsoles. However, in cold temperatures, EVA tends to lose its cushy feeling.
  • PU (polyurethane) foam is denser and heavier than EVA but has greater impact-resistance, which means it will provide a greater rebound for longer. PU foam is not used much on its own anymore but is more often added to other foams to increase durability.
  • TPU (thermoplastic polyurethane) foam is slightly heavier than EVA but is lighter than PU and can maintain its cushy feel in cold temperatures. Plus, it provides greater energy return for longer compared to EVA. When expanded, it is referred to as eTPU and maintains the same high-energy TPU benefits but at a lighter weight than standard TPU.
  • PEBA (polyether block amide)—or Pebax (trade name)—delivers extremely high energy return while remaining ultrasoft and ultralight, making it the clear frontrunner for race day. However, it is not as durable as EVA and TPU, which can make it a costly choice for a daily driver.
  • TPE (thermoplastic elastomers) is a blanket term that could be referring to TPU, EVA, PU, PEBA, or a blend of two or more. Plus, it could also contain blowing agents, such as nitrogen and carbon dioxide that can manipulate the softness, resiliency, and weight of the foam. When a brand mentions a TPE-based foam, they are not saying exactly which polymers the foam is made of.

• Shank: A lot of running shoes feature a firm, flexible strip of material built into the midsole, which is referred to as the shank. This small piece of material—typically plastic—gives the midsole more stability and encourages the flex point to be under the toes for more efficient transitions.

"Drop": What Does It Mean?

Definition: The difference between the shoe's heel and forefoot stack heights.

Example: If there is 26mm of cushioning under your heel and 20mm of cushioning under your forefoot, then the shoe has a 6mm drop.

• Stack height vs Drop: The stack height refers to how much cushioning is between the ground and an area of your foot. Whereas the drop is the difference in height between those areas.

• Benefits of low drop: A 6mm or lower drop puts more of the load on the feet, ankles, and calves, requiring you to expend more energy to power through your transitions. However, it can build stronger feet and ankles, increase your stability on technical terrain, and benefit those returning from a knee or hip injury.

• Benefits of high drop: A 7mm or over drop puts more of the load on the hips and knees. This shift in load sails you into toe-off quicker and can be beneficial for those coming back from a foot, ankle, or calf injury, as well as those who wear high-heeled shoes most days. However, the increased heel height can be less stable on technical terrain.

• Benefits of zero drop: A 0mm drop places your forefoot and heel on the same plain, letting your kinetic chain act more naturally as if you were running barefoot on padded ground. Please note, zero-drop shoes require an acclimation period for those new to them since the feet, ankles, and calves will be doing a lot more work than they’re used to doing.

Upper Materials: It's More Than Just Mesh

From seamless to waterproof, running shoes come with various kinds of uppers to match the demands of the terrain.

• Breathability: The looser the weave, the more airflow achieved. Road running shoes typically have the greatest breathability.

• Durability: The tighter the weave, the more rugged the performance. Trail running shoes typically have the greatest abrasion resistance.

• Weather protection: Waterproof running shoes feature an impermeable membrane that aims to balance breathability and waterproof performance to help keep your feet dry, not overheated on wet-weather runs. Both road and trail running shoes come in waterproof options.

• Scree protection: To keep small stones and sticks out of your shoe, trail running shoes might feature a close-fitting collar, a gusseted tongue, and/or attachment points for ankle gaiters.

• Rock protection: When running on rocky terrain, you run the risk of stubbing your toe and/or bruising your soles and heels. Therefore, trail running shoes are often equipped with firm toe and heel caps and can also feature a firm full-length piece of material built into the footbed or midsole.

Outsoles: Putting More Confidence Into Your Stride

The grippy material under your shoe protects the midsole cushioning from abrasion and boosts traction to solidify your footing, so less energy is lost due to slips and slides. Added traction also reduces risk of injury from potential falls.

• Lug size: Deep lugs provide greater traction on trail but feel clunky on road. Low-profile tread gives all the traction you need on smoother surfaces but won’t be much help on loose ground.

• Lug pattern: Trail running shoes feature strategic lug patterns to provide grip in all directions since it is less common to stride in a straight line and along smooth ground on trail. Road running shoes feature textured rubber that gives greater ground contact for optimal traction on smooth, wet surfaces.

• Types of rubbers:
  • Traditional rubber is the common outsole material we all know and expect. It is flexible and hardwearing to increase the durability of your shoes.
  • Vibram rubber is known for its excellent grip and extreme durability. Vibram has many different rubber compounds and lug compositions to provide performance optimized for specific applications.
  • Rubberized EVA is lighter, softer, and more flexible than traditional rubber while maintaining the same abrasion-resistance. However, it is not as grippy on wet surfaces as rubber is.

Other Considerations

What you’re running on, through, and to will determine which running shoe features you choose—from the outsole to the upper.

• Terrain:
  • Water crossings can lead to wet feet, so consider waterproof running shoes. Waterproof shoes won’t prevent water from pouring over the top of the shoe, but they will keep your foot warmer in cool weather, even when wet. If the cold isn’t an issue, consider a non-waterproof breathable shoe that drains and dries quickly.
  • Technical trails that have you traveling across varied terrain will require deep lugs, as well as scree and/or rock protection.
  • Gravel or hardpacked trail will require smaller lugs, such as those found on hybrid running shoes.

• Weather:
  • Cold weather runs can make some midsole foams feel not so cushy, so you’ll want to lace up with a shoe that features a TPU midsole.
  • Summer’s heat can get your feet cooking, so look for something with high breathability and in a lighter color that reflects heat (stay away from black).
  • Rainy days cause slick terrain, so choosing outsoles made of rubber, not rubberized EVA, will help reduce your slip risk.

• Mileage:
  • Running into double digit miles can feel brutal on your feet, so consider running shoes with midsoles that feature maximal cushioning and/or a durable foam blend.
  • Shorter runs with a focus on speed call for more moderate or minimal cushioning that is comprised of a high-rebound foam blend.

Proprietary Tech

Proprietary tech and brand-specific features might make it difficult to consider which shoe is best for you. Here’s a breakdown of midsole tech, fit geometry, and foam blends from the top brands:

Altra:

• To give room for toes to splay, Altra threw out the standard dated running shoe shape and created their own, the FootShape fit. This design features a boxier toe box that lets your feet rest and act naturally throughout your stride, boosting stability and power.

• Expanding on their theme of an unobstructed and natural gait, Altra uses a Balanced Cushioning platform in every shoe, which means the forefoot and heel stack heights are the same for a zero-drop running experience.

• Recognizing biological differences, Altra introduced Fit4Her technology that features a narrower heel and midfoot, as well as a higher instep, to give the female foot a better fit.

• For a cushioning experience that feels plush but doesn’t rob energy, Altra developed their EGO foam (an EVA and TPU blend), which feels pillowy when standing still and highly responsive when on the move. For a softer feel, Altra compression molded EVA for their EGO MAX foam. And for a more energized experience, Altra infused TPU to create their EGO PRO foam.

Brooks:

• Improving standard EVA, Brooks developed BioMoGo DNA foam to increase shock absorption and energy return in a more durable and completely biodegradable form.

• Enclosing energetic PU foam in a TPU casing, Brooks developed DNA AMP foam, which beats out their top competitors in energy return by reducing energy leaks and increasing response rate.

• To deliver an ultra-cushy ride, Brooks developed DNA LOFT foam, combining EVA for cushioning, rubber for durability, and air to keep weight down. In DNA LOFT v3, Brooks also added nitrogen for an even lighter and cushier experience.

• To not mess with your natural gait but still offer increased stability, Brooks introduced GuideRails. These firm pieces of foam placed at the inside and outside of the heel gently nudge your heel back into its straight and forward position when fatigue tries to roll it out or in, helping you maintain proper joint alignment throughout your run.

Craft:

• For lasting shock absorption that continues to return energy through the final leg of your ultras, Craft developed the ultradurable, EVA-based Ud Foam. And when you’re racing for the podium, Craft made Ud Foam Pro which is a lighter variation to up your pace.

• For that tried-and-true cushioning that delivers a smooth, stable ride, Craft created the EVA-based, all-around Ar Foam.

• Taking energy-return to the next level, Craft formulated Pebax-mimicking Px Foam, which is their lightest and liveliest option.

• When race day has come and gone and it’s time for recovery, Craft’s EVA-based, nitrogen-infused Cr Foam gives that pillowy, effortless ride your feet and joints are craving.

HOKA:

• Placing plush foam up top and firmer foam as the base, HOKA developed the ProFly midsole for soft landings and snappy toe offs.

• Meta-Rocker is the term HOKA uses to describe the rocker of their platforms. Early Stage Meta-Rocker starts to curve up behind the metatarsal heads, which is the base of your toes, to encourage faster transitions. Late Stage Meta-Rocker starts to curve in front of the metatarsal heads to offer more stability in the landing phase of your gait.

• For a locked-in fit, HOKA uses their Active Foot Frame design to achieve a comfortably secure feeling. The Rearfoot Active Foot Frame hugs your heel to support healthy joint alignment throughout your heel-toe transitions. The Midfoot Active Foot Frame extends the frame toward the forefoot to boost lateral stability when you’re upping the pace, which lends to more midfoot striking.

• To combat overpronation, HOKA developed J-Frame technology, which places firmer foam under the arch to prevent your foot from rolling in when fatigued but otherwise doesn’t interfere with your stride.

Nike:

• For a foam that maintains its soft, energized feel longer, Nike developed its ultradurable, rubber-based React foam for your daily miles and long training runs.

• As Nike’s lightest and liveliest foam, PEBA-based ZoomX is like a jolt of caffeine for your stride, boosting performance on race day.

• Containing pressurized air and taut fibers inside a flexible pod, Nike introduced Zoom Air units for added control, energy return, and agility.

• To eliminate the need for overlays and maximize airflow, Nike developed Flyknit technology, which uses featherweight yarns and a strategic knitting process to create an ultra-breathable, low-friction, locked-in fit.

On:

• CloudTec is On’s zero-gravity technology that uses lightweight foam and empty space to create Cloud units that absorb impact multi-directionally for soft strikes however they land.

• Helion is the lightweight superfoam On created that blends EVA and OBC (olefin block copolymer) foams to deliver stabilizing shock absorption with a single low-profile material.

• As the Cloud units bounce back, their energy is compounded by On’s Speedboard technology, which is a thin piece of flexible material within the midsole that gives an extra snappy spring to your toe offs.

Kids’ Running Shoes: When Pitter-Patter Turns To Strides

Kids’ feet continue developing until they are in their mid-teens. So, you want to set them up for success with a dialed-in fit. Also, make sure your kids’ running shoes are appropriate for the terrain.

Other Running Gear

• Hydration: Staying hydrated on your run helps keep your energy up and your joints happy. There are 3 main systems for carrying water on your run.
  • Handhelds
  • Vests
  • Belts

• Socks: After your running shoes, running socks are the next important piece of your kit. They’re designed to move moisture away from your feet quickly, reducing blister risk. Some even feature compression to keep the blood flowing during your long runs and/or thick wool fibers to keep your toes cozy on winter runs. Happy feet mean happy miles.
  • Women’s running socks
  • Women’s winter running socks
  • Men’s running socks
  • Men’s winter runnings socks

• Sun protection: Even on cloudy days, harmful UV rays can scorch you. To keep your eyes from squinting and your skin from crisping, kit up with some sun-shielding gear.
  • Hats and gaiters
  • Women’s SPF apparel
  • Men’s SPF apparel
  • Sunglasses

• Cold protection: When temps get icy, protect your hands and ears to keep them from freezing up.
  • Gloves
  • Winter hats

• Fuel: When running longer and longer distances, you’ll want to start carrying easy-to-eat, easy-to-digest food for a boost of energy. And to offset the salt depletion on those long runs, you might want to consider upgrading your water with electrolyte tablets or powders. Please note, you should practice with fueling on training runs, not on race day.
  • Bars
  • Gels
  • Hydration tablets
  • Hydration powders

• Running watch: Keep track of your running metrics and get training and recovery tips that help you reach your running goals.
  • Women’s sport watches
  • Men’s sport watches

• Recovery: Amping up your running leads to sore, achy muscles. Give them some love with recovery tools.

• Running with kids: Keep your little one comfy and your stride easy with a built-to-run stroller.

Informative Links

• Running Recovery
• Intro To Trail Running
• Winter Trail Running Guide
• Core Strength For Running
• Training Plan For Your First Trail Half Marathon
• Minimalist vs Traditional Running Shoes

FAQ 

Q: When should I replace my running shoes? 

A: Running shoes typically last 300 – 500 miles. If you run around 20 miles a week, then your shoes will last you 4 – 6 months. Over a shoe’s lifespan, the midsole becomes compacted as a result of repeated strikes, losing its ability to absorb shock and return energy.

Q: How should I breathe while running?

A: Your breathing depends on the intensity of your run. For a general rule:

• Slow pace running: breathe in and out of your nose.
• Comfortable pace running: breathe in through your nose, out through your mouth.
• Tempo running and sprints: breathe in and out through your mouth.

Whether you’re inhaling through your nose or mouth, you want your breath to be diaphragmatic. Diaphragmatic inhales are deep, expanding your ribcage side-to-side and front-to-back, allowing your shoulders to relax rather than hunch. Whereas chest breathing is shallower, puffing your chest and putting tension into your neck and shoulders.

Once you get the hang of diaphragmatic breathing, you can start playing with rhythmic breathing. Take note of how many foot strikes you get in with each inhale and exhale. You should be getting in more strikes with your inhales. For example, 3:2 breathing is inhaling for 3 foot strikes and exhaling for 2. The idea of rhythmic breathing is to alternate which foot lands with the start of each exhale to reduce the stress on your body. Studies have shown the start of each exhale creates the most impact force in the landing phase of your gait. By alternating which foot strikes with each exhale, you are able to have both sides share the load evenly.

Q: What are the effects of running on the body?

A: Running improves your heart, lung, and mental health, as well as increases your overall strength. Studies have shown running can lower blood pressure, decrease feelings of stress and depression, improve sleep quality, and more. However, it is important to give your body the rest and recovery it needs after a run or you risk overtraining, which leads to physical injury and/or hormonal imbalance.

Q: How long should I run?

A: When you’re just starting out, it’s about minutes not miles. You’ll want to do walk/run intervals to slowly build up to running steady for 20 – 30 minutes. Once you can run for 20 – 30 minutes at a time, you’ll want to maintain that for about a month before thinking about increasing mileage. When adding distance, the general rule is you don’t want to add more than 10% each week. So, if you are running 3 miles, then the following week, you can up it to 3.3 miles. However, this general rule may not work well for new runners and runners coming back from injury. So, it is important to pay attention to your body. If you’re feeling sluggish or achy, consider waiting 3 – 4 weeks before upping the mileage again.

 Q: Is it better to run faster or longer?

A: It’s better to have a mix of both.

• Fast running can spike your metabolism due to it engaging more of your nervous system and boost your power performance due to it using more muscle fibers. However, fast running is harder on your joints and requires longer recovery time.