How To Pick the Right Running Shoes

Choosing the right running shoe isn’t just about style or brand loyalty: It directly impacts performance, comfort and injury prevention.

The wrong shoe could lead to plantar fasciitis, tendonitis, stress fractures and joint pain. But the right shoe will support how your foot strikes the ground, how your arch functions and how your joints absorb impact as you rack up the miles.

Whether you’re training for a marathon or walking around your neighborhood, podiatrist Christina Schilero, DPM, explains what to look for when you’re on the hunt for the best running shoes.

How to choose running shoes

When shopping for the best running shoes, it helps to focus on fit, gait, cushioning and terrain.

Based on these criteria, a well-fitted running shoe can:

• Decrease muscle fatigue
• Improve balance and stability
• Lower your risk of overuse injuries
• Improve efficiency and reduce excess motion
• Enhance shock absorption and energy return

“When footwear aligns with your natural way of walking, your body works smarter, not harder,” says Dr. Schilero. “When a running shoe doesn’t match how your foot moves, it can change how your body absorbs impact with every step.”

It helps to visit a specialty running store where professionals can give recommendations. You may also want to:

• Try shoes on later in the day when your feet are slightly swollen.
• Wear socks you’d normally wear while running to get an accurate fit.
• Walk or jog in a few different options to feel what fits right.

Here’s how fit, gait cushioning and terrain features pay off.

Fit and comfort

The best running shoes should feel immediately comfortable. When choosing a new running shoe, use these tips for fit and comfort:

• Keep a thumb’s width between your longest toe and the front of the shoe.
• Your heel should feel snug without slipping.
• You shouldn’t feel pressure across your midfoot.

Foot type and gait

Fit is just one piece of the puzzle — your gait matters, too.

A gait analysis is a simple running test that evaluates your running form and how your foot strikes the ground when you move.

“Flat feet, high arches and flexible arches all load differently,” says Dr. Schilero. “Even a simple in-store treadmill assessment can provide helpful insight into the kind of running shoe that best fits your feet.”

Some runners benefit from stability features that help control excessive inward rolling (overpronation). Others with neutral gait patterns do best in neutral shoes.

If you’re not sure what best supports your feet, get a gait analysis and ask to try on different styles to see what feels comfortable for you.

Other features to look for include:

Heel-to-toe drop

This feature refers to the height difference between your heel and the front of your foot. Higher-drop running shoes are more comfortable for heel strikers, while lower-drop shoes encourage midfoot and forefoot strikes.

“Switching drop levels abruptly can strain your Achilles tendon or calf, so transitions in height should be gradual,” notes Dr. Schilero.

Upper construction

Your shoes should feel comfortable right away — more like a firm handshake and less like a squeeze. It helps to have:

• Breathable mesh for airflow
• Structured overlays for midfoot control
• Adequate toe box width (especially for bunions or neuromas)

“Toe box space is critical,” says Dr. Schilero. “Cramped toes can lead to black nails, blisters and nerve irritation.”

Cushioning and running styles

Think of cushioning like a shock absorber in your core. More isn’t always better for you — it depends on your stride and your overall running goals.

Dr. Schilero suggests the following for different running styles:

• Experienced runners sometimes prefer shoes with less cushioning because they tend to have a more efficient way of running and stronger foot and lower leg muscles. “A firmer, lower profile shoe allows a runner to feel the ground better and maintain a quicker, more responsive stride,” explains Dr. Schilero.
• Walkers usually benefit from more shock absorption. “Walking involves repeated heel strike with less forward momentum than running, so additional cushioning can help reduce impact through the heel, foot and joints,” adds Dr. Schilero.
• Sprinters often prefer shoes that feel more responsive rather than heavily cushioned shoes. Because sprinting relies on a quick, powerful push-off, a lighter and firmer shoe can help maximize energy return and allow for faster turnover.

Terrain

Where you run matters, too. You want to match the outsole of your running shoes to your environment. Dr. Schilero recommends:

• Smooth outsole and lightweight shoes for road running
• Aggressive tread and rock plate protection for trail running
• Neutral road shoes for walking or treadmill running

How to wear your new running shoes

Remember, the best running shoes should feel comfortable right off the rip. They shouldn’t need weeks of painful break-in. That said, your body may need time to adapt, especially if you’re switching styles, cushioning levels or heel drops. To help that process, try:

• Wearing them for short walks
• Alternating between old and new running shoes for one to two weeks
• Increasing your mileage gradually (no more than 10% each week)
• Monitoring for new pain in your Achilles, arch or forefoot

“If discomfort persists beyond mild muscle soreness, reassess the fit or model of your running shoe,” advises Dr. Schilero.

Whatever you choose should stand some serious distances, at least for a little while. Most running shoes last about 300 to 500 miles, depending on weight, terrain and running styles.

You know you need a new running shoe when you have:

• New aches during familiar runs
• An uneven outsole
• A flattened midsole

As long as your new running shoes fit comfortably and support your natural movement across different environments, you’ll be ready to run in no time.