How to Choose A Road Running Shoe

Natalie Cecconi
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Running Shoe Categories

There are three main shoe types:

While each category has its own influence, the shoe type you choose will depend on your running gait, injury history, and running experience.


Running Shoes Vs. Supportive Running Shoes

What's your ideal running shoe? While there's no right answer, it's important to know the difference between running shoes.

Nike categorizes running shoes based on how they fit and feel, not by the kind of runner they are ideal for.

The running shoes you choose depends on your individual tastes in terms of fit, size, and stability. It can also depend on the terrain you'll typically be running on.

Nike categorizes three different types of running shoes.

Stability or Support


Most beginner runners are not sure which shoe type they should choose. Many runners assume that they need stability shoes to prevent injury. In reality there are few situations where such shoes should be recommended.

Wet and soggy trails should not be run on in the first place. Quality trail shoes are made for wet conditions anyway.

Runners need to be able to use the toes for balance and pointing the toes can be a sign of injury. The trail running shoe should look and feel comfortable, but not allow you to use your toes for anything other than trying on the shoes. The tops of the trail shoes are also covered in a thin layer of rubber to protect against rocks and roots. Making it safe to assume that the whole idea of these shoes is to protect the foot for use on the trail.

If you have moderate fitting stability shoes and you run on roads, you will be causing the muscles to compensate for the lack of padding on the sole. This compensation may cause injury because the runner will need to use the muscles to hold up the arches, which make up 50% of the footwear. The best shoes for a beginner will be a lightweight shoe with a large amount of padding. This will allow your muscles to relax while running instead of thinking that your arches are going to collapse.


Running is an excellent form of exercise that helps strengthen muscles, reduce weight, and burn off unwanted calories. Running results in loss of weight, but it is essential that you are wearing the right shoes to take care of your knees and the back. There are many factors that have to be considered when purchasing the running shoe for both men and women.

The Size of the Running Shoe

Everyone’s feet are different and hence there is no universal size for a running shoe. In most sports shoes, they do not have half sizes and hence it is easier to move up or down one size than to purchase shoes that are not precise in the size.

You therefore need to take your time and guarantee that the shoes fit your feet comfortably. Consider trying on your nikes at home so that you can know they fit perfectly.

On-line running shoe retailers often have a sizing database that have been put together by the manufacturer.

This helps to make it easier for you to make an ideal shoe buying decision.

The Overall Fit

A running shoe that fits snuggly is the right choice.

A shoe that is too big will lead to blisters or ruined shoes because the material will tear over the foot when you start running. It will also be uncomfortable and will make your feet sore.

A shoe that is too tight results in a similar consequence of discomfort.

Motion Control

People with straight-ahead mechanics tend to have more problems with over-pronation or under-pronation than those with a more efficient, less stressful gait.

People with a straight-ahead running stride tend to over-pronate or under-pronate. This is often the runner’s body’s way of compensating for weakness in other parts of the body. To compensate, there are specially designed running shoes designed to help prevent the problems associated with over-pronation or under-pronation.

Over-pronation is a condition in which the foot collapses inward on impact, rolling too far in the normal walking and running action. This results in toes pointing outwards, and the arch and ankle drops excessively.

Under-pronation occurs when the foot doesn’t roll inward enough. The body is effectively rolling too much in a straight line.

A motion control running shoe is designed to restrict and control the excessive motion of the foot, or lack thereof, in the normal walking and running action. There are several different types of motion control running shoes, including:

The stability running shoe

Stability running shoes were the first type of motion control sneakers available in the market.

Minimal or Barefoot

Running Shoes?

When you read about running shoes, you will often see the words minimal or barefoot and you may wonder if these are any different to normal running shoes.

These terms refer to the level of cushioning in the shoe. In general, more cushioning provides more protection from impact and a softer feel. But food cushioning also adds a lot of weight, which makes your feet and legs work harder.

So, do you need the perfect combination of light weight and cushioning for all conditions? Or do you just need a pair of shoes that feels good to you?

The truth is that the best lightweight running shoes for your feet is probably not the best for someone else. Assuming that you have a good, balanced running technique, running shoes will only affect your mechanics when they are anti-alignment to your natural action.

This is why running shoe choice is so individual. If you know a few basic principles that guide common running shoe design and you’re familiar with the feel and fit of your old trainers, you already have enough knowledge to make the right decision.

Determining Your Foot Arch and Gait

The shoes worn for running come with a wide range of support and cushioning. Deciding which one to buy depends a lot on your running gait and foot arch.

Foot arches are pretty much genetically predetermined. We all have had a few high school friends who have flat arches and never suffer from any foot problems and a few who would struggle through jogging a few blocks or running in the rain.

The best way to determine your foot arch, and the kind of arch support you need, is to consult a podiatrist or a physical trainer.

The other thing you need to look at before buying a pair of running shoes is your gait. If you walk only, for instance, or run very quickly without wasting time on the ground, you have a different gait than someone who jogs.

Footwear brands often call that more efficient gait normal or efficient. Normal gait is used to determine the design of the shoe.

Basically, shoe designers simulate or reverse the way you walk or run in a laboratory and choose materials accordingly.

Given how varied our gaits are, it’s only fair that our shoes are, too.

Arch Analysis

The basis for a foot strike analysis is a marker placed on the plantar surface of the foot; we remove the skin and underlying fat from the surface, and then use a dye to make the bone more visible. From these pictures, we are able to determine where pressure is concentrated on the foot.

An ideal foot strike will show that the peak pressure distribution is in the forefoot, with the first metatarsal head carrying the majority of the load.

In fact, the less pressure you place in your forefoot, the better your running economy will be, and the faster you will run, so this is a critical measurement to take for runners.

How do we measure the peak pressure distribution?

We will examine the photograph with a ruler and measure the distance from the shoe to the bone, the pressure in the foot, and the peak pressure. All of this information is then combined to determine the shape of the foot strike.

If you were an avid track enthusiast, you would know the difference between a forefoot strike and a heel strike.

But we are not just interested in classifying a type of foot strike that gives you the fastest time.

We are more interested in your long term health. What are the running form mistakes that can cause injury?

Wear Pattern on Old Shoes

The wear pattern on old running shoes is an indicator of how well they were made. Shoes that last will wear down evenly along the entire sole. This is because they were constructed with a whole lot of attention and care.

It’s not uncommon to see a significant variation between the wear pattern on the different parts of modern running shoes. This is because the shoes “fail” in the middle and they don’t wear down evenly.

A significant indicator of quality in running shoes is how well the midsole is constructed. Cheap shoes will be soft and flexible in the middle. This will create a sharp bend at the midsole and the shoe will wear unevenly.

Bending the midsole at the center is bad. It’s because the bending takes place close to the point where your foot contacts the ground. This leads to the running insole coming in direct contact with the ground right from the beginning of every footstrike. Individual foot needs some time to adapt to the ground. This is why you normally see a bend in the middle of the shoe between the heel and forefoot. This is the point where your foot contacts the ground with every footstrike.

The midsole of running shoes should not bend or bend in the opposite direction.

Gait Analysis

Consulting a running store employee to have them watch your stride can be an eye-opening experience for many runners. It can reveal information that you never knew about your running form. You may do a few things that you are not aware of but are detrimental to your running.

Local running stores have a variety of tools and software that can help you improve your gait. The usefulness varies from store to store and tool to tool, but if you can find a true running enthusiast and have them watch you jog on their treadmill, they can probably help you discover a few things that need to be worked on.

If you already have a good running form, these tools and videos can help give you an idea of how you stack up against other runners in different categories (distance, age, speed).

These day-to-day running habits and idiosyncrasies can give you an edge when it comes to injury prevention.

Running Store

The first factor is the overall length of your foot.

If you have a wide forefoot, but narrow heel then you will want a shoe with more volume in the toe box area while allowing enough room for your narrow heel. Mountain shoes and trail running shoes will be high on the list of options because of the extra width in the toe box.

If you have a fist stride (like me) that is longer than your second stride, then you will need a shoe with a lot of cushioning. This is because you will have to engage your shins to run in place in order to prevent your foot from landing towards the rear of the shoe.

Pick a shoe with a good balance of stability and flexibility for cushioning. If you have a narrow heel and forefoot, then you will want to stay away from shoes with a lot of stability. If the shoe is too stable, then your foot will sit too far forward and you will be uncomfortable.

If your stride is not evenly balanced then you will want to stay away from shoes that are asymmetrical. Shoes that are asymmetrical give your foot a bit less room in one area so that they will stand square during your run.

You can get a sense of stability by seeing if a shoe has a rocker bottom or a flat bottom. Stability shoes will have a rocker bottom, where as minimalist shoes will be flat.

Video Gait Analysis

Before you can choose a shoe, the most important thing is to determine your foot type, arch type, and running style.

The easiest way to do this is by visiting a qualified gait analysis specialist who will perform a video analysis session. It’s quick, easy and you will leave with a personal shoe recommendation based on your exact needs.

It’s important to choose the best shoe for your foot type as the wrong shoe can cause injury and pain. And the wrong shoes can cost you a lot of money, as well as lots of time and heartbreak.

Next Step

How to Choose Your First Pair of Running Shoes

Finding the perfect pair of running shoes for you is a daunting task with the dizzying number of options available out there. I am not going to claim that I know all the answers when it comes to shoe shopping, but my online dealings with the right and wrong sports shoes, and my many hours of reflection on this matter has helped me come up with some general principles to keep in mind when choosing the perfect pair for you.

First and foremost, you want the pair of shoes that best match your running style and foot shape. The right shoe can make all the difference in your ability to run more efficiently, experience less foot and knee pain, and stay injury free.

Appropriate shoe for your running style is the first thing you need to pay your attention to. After all, running is a sport and sports mean risks, so you may need to pay a little extra attention to your style, which will help to avoid possible problems.

To find the right shoe, you need to start by understanding your running style, and whether you pronate or supinate.

Pronation is when the foot rolls inward, while supination is when the foot rolls outward. Most people pronate slightly, and it’s not a huge deal. But if your pronation is extreme, you will need more support in your shoe.

Other Factors to Consider

So you’ve decided to try out road running and you’re wondering where to start.

The first step is to get yourself a good pair of road running shoes. But how do you know which shoes to buy?

There is more to buying running shoes than just following your favorite athlete.


I like to break the selection process down into three separate categories when choosing a running shoe based on cushioning levels. Each category is outlined below.

Light Cushioning

Light cushioning is the industry standard for running shoes. This is what you will get if you choose a stable, neutral running shoe. It is an excellent choice for a beginner or an experienced runner looking for a comfortable and natural ride.

Medium Cushioning

For a slightly more responsive ride, this category offers the perfect compromise between cushioning levels. It provides a stronger bounce-back and allows for an even smoother stride.

High Cushioning

Looking to cut down on impact? High cushioning shoes offer the most protection from the road and allow for the smoothest landing with every step.


I also like to think about the technology running shoes are employing. I favor running shoes with an EVA heel that is light, flexible and absorbs shock in the heel area. It is an excellent choice for runners with weird stride patterns or overpronation.

I feel that solid rubber, on the other hand, is only really suitable for firm surfaces. The train doesn’t mix too well with tread patterns. But I may be wrong about this.

Running Shoe Weight

If you’re a beginner or have not run long distances, you may have spent a lot of time researching exercise equipment and workout routines. But it’s not just the fitness equipment that matters, getting the right pair of shoes to help you during your workout is actually pretty important.

Getting the right shoe for your walk will make a big difference in your workout, so here’s a quick rundown on the basics of running shoe technology.

How much the shoes weigh, their stiffness, and tread are some of the important factors that determine if a pair of running shoes is right for you. The more you plan on wearing your running shoes, the more this information becomes important.

Running Shoe Upper

The upper material of a running shoe is the part of the running shoe that you first touch. It is made with different materials.

Each material has different characteristics that define the overall feel and the benefits of a particular shoe for a specific type of runner.

Synthetic uppers are usually very thin and lightweight and breathe well. It takes some time to break in the synthetic upper materials but once they are broken in, they offer a feeling of comfort.

But they are stiff on a long run and will not mold to the foot for a custom fit.

Nubuck uppers are like leather with very fine lines, smooth, soft, and pliable. They do not breathe well and as they wear, the lines deepen and turn into cracks.

They are very comfortable and give a great custom fit, but are not waterproof.

Full leather uppers are very soft and flexible right out of the box. They mold to the feet for a custom fit. Some can absorb sweat, but most need material that is breathable and dries fast.

These full leather uppers make the running shoes very stiff for a long run and are thus not recommended for long distance runners.

Breathable Upper vs Waterproof Upper

Shoes that are designed to provide maximum breathability typically include mesh-type uppers, which are somewhat less waterproof. A mesh upper allows air to flow through the entire shoe, something that reduces sweat within the shoe, and therefore, helps to lengthen the life of the insole.

On the other hand, shoes that are designed to keep your feet dry tend to feature water-resistant uppers lined with gussets or weld seams that allow water to be repelled from the outside of the shoe. This running shoe feature is a common reason why some trail running shoes are impossible to wear socks with.

I personally own a pair of running shoes with a mesh upper and they weren’t an inexpensive purchase.

I get about 8 months out of these running shoes before they need to be replaced because the sole is too worn down.

I’d prefer a pair of shoes with a waterproof upper that I had to replace due to staining or damage, than a pair of shoes I wear out 8 months before I have to replace them. But, I know each person has certain preferences, so choose the option that is best for you.


Most midsoles will offer a soft and more flexible material near the bottom of the shoe. This is great for cushioning your foot as it makes contact with the ground. The firmer material further up on the shoe is designed to lock your foot in place while letting it bend and flex naturally.

The majority of running shoes out there are made up of either “ EVA” (ethylene vinyl acetate), which is a synthetic foam material, or “ PU” (polyurethane) which is formed from polymers. Occasionally you will find shoes with other names such as EVA/PU, but they all are built on the same basic concepts. EVA is lighter and more pliable than PU, but also less supportive.

Midsole Cushioning

The sole cushioning of the shoe will be felt through the bottom of the shoe. The softer the material, the more cushioning. Usually a very soft material will be more flexible, while another with more firmness at the bottom will provide more support and impact resistance.

Bottom line: The cushioning controls how soft or cushioned the bottom of your shoe feels.

Sole or Outsole

Most running shoes will have a rubber sole on the bottom, but you can also find options with other materials. ‧

The main benefit of a rubber sole is that it provides excellent traction. But since rubber can be heavy and add a lot of weight to a shoe, manufacturers have the option to use materials that are lighter, but that won’t offer you the same level of support and protection.

This is one of the key elements that will impact your comfort during a run.

Running Shoe Last

Running shoes have a small metal support in the middle called a "last," which gives the shoe structure. There are three different lasts used to make shoes fit different types of feet.

A high arch last (full last) is used to support a foot with high arches.

A medium to low arch last (quarter last) is used to support a foot with medium or flat arches.

A low arch last is used for a foot with low arches.

When choosing a running shoe, especially for the first time, try on a few different styles and brands with different lasts.

Try them all on with running socks and go for a short jog or walk on a treadmill to simulate your run. This way you can see how the shoe feels while you run, and you can ensure they fit well.

Keep in mind that everyone’s feet are unique, so the type of running shoe that works for your best friend may not be the one that works for you.

Toe box

Vs. Heel Counter Shoes

The two main types of running shoes are:

  • Heel-toe drop
  • Non-drop

Toe-box vs. Heel-counter shoes

The main difference between these two types of running shoes is where the support is placed.

Common heel-toe drop v.s. non-drop shoes

  • Heel-toe drop: The heel is placed higher than the toes
  • Non-drop: The heel is placed at the same level as the toes

In heel-toe drop shoes, the heel is higher than the toes and there is a counter on the inner side of the heel.

In non-drop shoes, the heel is placed at the same level as the toes.

With the heels closer to the ground, heel-toe drop shoes give you better traction and stability. Running in these shoes can result in less knee pain.

On the other hand, non-drop shoes are more comfortable and allow faster toe-off so can result in a more efficient stride. This can benefit your knees and back.

Most running shoes will offer some level of heel-toe drop. They can have between 10-10 mm difference between the heel and front of the shoe.

Selecting the Right Shoe for You

When purchasing running shoes, there are many factors to take into consideration. The main ones are:

Heel counter or cup

There are two different ways to give you stability (or shoe support) in a shoe – and that’s by either using a heel counter or a heel cup.

A heel counter is a separate piece of material that is sewn into the heel of the shoe and that wraps around the back and sides of your heel. It is made of both synthetic and/or natural materials and is designed to give you a better hold in the shoe and to prevent your foot from slipping out.

A heel cup does basically the same thing, but instead of being sewn into the shoe, it is molded into it. It’s a cone-shaped heel portion of the shoe that is made of a harder material and that’s designed to provide you with superior heel-to-toe lockdown.

Some people argue that a heel cup is better than the heel counter because it’s molded directly into the shoe and is fully adjustable. With a heel counter, you can still end up with wrinkles at the back of your shoe and an imperfect fit, no matter how hard you try.

Others claim that a separate heel counter actually gives you more freedom of movement in the shoe, since it doesn’t depend on the shoe for its support.

Toe to Heel Drop

Toe to Heel Drop is the difference in height between the front and the rear of a running shoe. The most common types of drop are 0 mm (heel and forefoot are the same); 4 mm and it is the recommendation for most forefoot types.

There have always been running shoes with 4 mm drop. They have typically been marketed to people trying to make the transition from heel striking to forefoot or midfoot striking, but the number of runners who wore heels before they started running has decreased.

Today the most common advice is to find a running shoe with 0 mm drop.

Minimalist and Zero Drop Shoes

The goal with most running shoes is to cushion your feet, absorb impact and slow down the rate of fatigue caused by the repetitive pounding from running.

The majority of today’s running shoes are built around this idea. So it’s no wonder that even top running shoe manufacturers sometimes make shoes that are more durable and comfortable than necessary.

But there are many runners who’ve been discovering the benefits of barefoot running, the claims of which include injury prevention, injury treatment, and overall improved running technique.

Running in bare feet does feel quite weird at first. A lot of people will say it feels like walking on the ground with your feet together, that it’s a more natural running form.

Many people will immediately recognize this as the barefoot running style but some will try and do a more natural barefoot run by opening up their stride and placing the foot down directly under their body. This latter style is suitable for a lot of people but for some it’s not.

The most important thing to remember about barefoot running is to ease into it.

If you simply take off your shoes and rush out to do a few barefoot miles, you’re going to get injured. But if you ease into it, you can do it safely.

Max Cushion Shoes

A running shoe should provide you with the support you need to prevent injury, yet still be comfortable enough that you can focus on your activity with ease.

The biggest mistake you can make is to buy a running shoe that’s either too hard or too soft. A maximum level of cushioning is the best option.

Some cushion is necessary for shock absorption and balance, but too much cushion will only slow you down and increase the chance that you’ll develop muscle fatigue. That’s why it’s important to find a shoe that strikes the right balance between maximum cushion and a minimal amount of weight.

Many of the latest models of running shoes will have a soft bottom to absorb shock, but a firmer sole underneath for some extra support. Your own level of activity will also influence which shoe you choose.

People who run very short distances or with a very lightweight load may not require a maximum cushion shoe. Jogging on a smooth surface with a low risk of impact injuries may allow you to run in a lower profile shoe.

New Technology

When you shop for a pair of running shoes, the first thing that you notice is the flashy outerwear. Shoes are manufactured in all colors, with stripes and quite simply with the most dazzling looks ever.

But the first thing to do is to put your trust in the technology of the shoe. First, you need to have a good understanding of the shoe’s purpose. What shoe do you want? Are you looking for a road shoe or a trail shoe? How do you even define that?

Basically the purpose of the shoe is to protect your feet and to have the cushioning and support you need.

The main difference between the running shoes lies not in the weight or the look but in the midsole.

The midsole is the impact absorbing layer between your foot and the ground. In a trail shoe, the midsole is thicker than in a road shoe. The sole is built to withstand greater impact and pressure in the long haul.

Between road shoes and trail shoes, the main difference is that the damping is not the same. The cushioning will be different.

Polyurethane Midsoles

Or Air Midsoles?

Something else that impacts the fit and comfort is the midsole material of the shoe:

Polyurethane midsoles are prevalent in the entry-level and low-to-mid-range shoes, as well as in cross-training shoes.

Air midsoles are found in the highest-level running shoes. Some specialty shoes, like racing flats, also have air midsoles.

Polyurethane midsoles provide impact protection but not as much lateral support as air midsoles.

Air midsoles are great for impact protection and give a greater level of lateral support.

If you are a neutral runner (meaning your feet are straight when you walk), you will probably find that polyurethane midsoles are your best bet.

If you are an over-pronator (meaning that your feet roll inwards when you run or walk), then polyurethane midsoles, which provide less lateral support, will be better suited to your needs.

If you are an under-pronator (or supinator, meaning that your feet roll outwards when you run or walk), then air midsoles will be more comfortable and protective because they provide greater lateral support.

Different brands use different names for their midsole materials. They are often given proprietary names, which makes the selection process more difficult.

Seamless Uppers and ISO lacing

If you are diabetic and need to wear a shoe that is breathable, tear-proof, seamless and has a zipper closure, you will need a top quality running shoe.

Most quality shoes in this category will have ISO-lacing systems, which are typically standard on racing shoes. They allow you to easily make micro adjustments to get a perfect fit.

Other features you will want to look for in your running shoe include:

SIZING: Since running shoes tend to be more narrow than walking shoes, it’s important to find the right size.

FRESH OUT OF THE BOX: Make sure the shoes are comfy right out of the box. After all, you’re going to spend a lot of time in them!

ADJUSTABLE LACING: Laces are adjustable, which allows you to get the right level of support. This is especially helpful for people with feet injuries or for diabetics. Runners with plantar fasciitis often need to make adjustments depending on the running surface. These are much easier to make with adjustable laces.

QUALITY OF THE MATERIAL: Comfortable fit and durability are two major considerations when choosing running shoe. The uppers should be breathable, flexible, and have a quality build with no lint manufacturing gaps.


Shopping for running shoes can be a tricky task. Make sure you get the most out of your running shoes to avoid injury and pain.

Heavier shoes can cause you to have more knee pain and shin splints, but for occasional runners, this may not be too much of a concern. However, if you’re one of those people who take your running seriously, you’ll need to invest in your shoes.

When you spend a good amount of money on your shoes, you want to make sure that you are getting the most out of them. But in some cases, you need to invest in a new pair if you are buying a running shoe for the first time.

How to Save Money

When you’re shopping for running shoes online, you know you’re in luck because that gives you access to a far bigger range of running shoes and a greater chance of getting the best pair for you.

But although the amount of choice is a definite advantage, it’s not always easy to know which pair you should go for. And that often results in you spending more money than you need to.

So here are some tips to help you to spend less when choosing a running shoe online.

How to Choose Your New Running Shoes

These 10 tips are a great place to start:

{1}. Take a look at the department store clerks feet.
{2}. Make sure the shoe is actually there
{3}. Fit vs. size – a fit should fit
{4}. Feet shouldn't look like boats
{5}. Is it already broken in?
{6}. Take them out on a test drive
{7}. The shoe should be comfortable
{8}. Shouldn't hurt your heal
{9}. Shoes will likely provide higher mileage than expected

What about Arch Support??

If you are ditching the high heels for a pair of running shoes, you probably want to know which is the best running shoe for beginners. Or maybe you’re more experienced but you never have the chance to run because you don’t have the proper running shoes.

To answer that question about what is the best running shoe, I’ll start with a question.

What makes a good running shoe?

The answer is comfort.

No kidding.

If you are planning to run a lot, you need to have a running shoe that will not only protect your feet but also let you run for hours and hours.

A good running shoe will provide all the support you need and nothing you don’t. Some options come with added extras which are not obligatory and are just nice to have.

If you’re a beginner you may want to invest in a running shoe that’s appropriate for the surface you plan on running on. If you’re running on a hard surface such as the road, a softer sole is a better option. This will help you avoid injuries and knees to absorb the shock.

But be careful to select a shoe that’s not too heavy or overly cushioned. All that will do is slow you down.

How to Buy Running Shoes if you are a New Runner

For many new runners, buying running shoes can be overwhelming. Shoes are expensive and you want to make sure that you get the right shoe to help you avoid injury and get the most out of your workout.

This guide will help you find the best running shoes for you. It is primarily designed for new runners, so if you have been running for awhile, skip this guide and head over to Finding the Ideal Running Shoe.

You can choose to use the links below to get to the sections that you want to read or you can read the entire guide.

How to Buy Running Shoes for Experienced Runners

Road running shoes are designed for somebody who is an experienced runner and runs regularly. If you’re looking for running shoes for your first time, please follow our beginner running shoes guide to help you choose the right ones.

An experienced runner is somebody who has started running regularly and is experienced in running (i.e. runs regularly with correct running form), already developed a sustainable training routine and is running at least once per week.

In this guide, we’ll take a look at how you can choose running shoes for an experienced runner. We’ll pay particular attention to the kind of features you’ll need to look for and why. We’ll then run through the key differences between three major road running shoe categories: neutral, stability, and motion control running shoes.

Hopefully, you should end up with a much better idea of what you need in a running shoe and have a clearer head when it comes to making a purchase.

Running Shoe Brand Specifics

Choosing the right running shoes is essential for any runner to ensure performance and safety. Running shoes have an extended history, with the very first shoe-like devices coming in around 5,500 BC. Throughout the years there have been many breakthroughs in running shoe innovation that have improved the experience of runners worldwide.

Early running shoes were very simplistic, with simple designs that lacked technologically advanced features that we find in today’s running shoes. Although times have changed, not much has changed in the way of running shoe models. There are still dozens of different types and styles of running shoes ranging from minimalist to maximalist. Despite this fact, choosing the right running shoes can be a daunting task for anyone; especially for new runners. With so much confusing information on the subject, new runners are often overwhelmed when choosing the right shoe type.

There are many brands of running shoes out there, but the human body is made up of unique parts and as such has different needs. A brand that works well for one person may not work for another based on different foot-strike patterns, stride lengths, and other intrinsic factors.


Adrenaline GTS 15 GORE-TEX?

Ladies’ running shoes are coming in different models that are engineered by different brands. And try to find a shoe that will accommodate your unique body type.

The Brooks Adrenaline GTS 15 GORE-TEX? is particularly catered towards neutral runners, so if you tend to overpronate you may want to look for a more supportive shoe.

The fit of this particular brand of shoe is also very tight on the top of the feet, so maybe not the best option if you have a wider forefoot.


When moving from the track to the road, it’s easy to feel overwhelmed by all of the different options on the market.

Here we will help you find the best Saucony road running shoe for your next big race. But first a few notes and reminders …

As a general rule, racing flats are not much of a trail shoe.

If you just want to walk around the lake, then feel free to do so in your friends’ racing flats. The problem comes in when you’re going out for a run and are pounding the pavement like a termite on speed.

Unless you are an experienced runner, and/or are training for a marathon, you are going to need a little more cushioning for your runs.

The good news is that Saucony and the other major players are making it easier than ever for you to feel comfortable on the road.

We like to use Saucony mainly because they have been making running shoes long enough to try a lot of different approaches. They have also managed to find that sweet spot when it comes to delivering a lot of cushioning with minimal weight.


Gel Nimbus vs. Gladiator vs. Cumulus – a Comprehensive Review

What exactly makes the Asics Nimbus, the Gel-Gladiator, and the Cumulus so different from each other? And which one would suit you the best? Since I started running, I have used all three shoes. In this article, I will address the three shoes in detail, examine their specific features and provide you with a conclusion.

To begin with, I think it’d be quite safe to say that the Asics Gel Nimbus have a cult-like following. They are truly an iconic shoe, and have remained a fan favorite for running enthusiasts even after all these years. The shoe has a very individual design and offers foot support and comfort. Users rave about its light weight, high arch support, and overall cute appearance.

If you’re a seasoned runner or an experienced runner that hasn’t found the right shoe for yourself yet, I’d suggest giving the Nimbus a try. However, I’ve noticed that the shoe doesn’t offer sufficient support for peoples with high and flat arches to run long distance.

The latest version, the Nimbus 17 is a great shoe. It doesn’t have any drastic changes, but offers the same structure and design as previous versions.

New Balance

With a variety of running shoes available nowadays, your choices can easily be overwhelming. There are different brands, different styles and a variety of technologies all fighting to get your attention.

But did you know that all runners are not created equal? They have different preferences based on several factors, including their unique foot shape, foot landing, and physical condition.

Now, let me ask you this: Have you ever felt uncomfortable when running, even after spending a lot of money on a running shoe? And has your running buddy (or foe) heard you complain that the shoe does not fit your feet properly?

So now, what is the first thing to consider in choosing the perfect running shoe for you?

If you are very confused about all the choices out there, you may want to spend some time understanding the different running shoe features and the factors you should consider when choosing the right one for you. After all, the shoe you choose can affect your performance significantly.


What should be my first road running shoe?

Getting a first pair of running shoes, especially for road running, is a process that requires a bit of trial and error.

The most popular brands for road running shoes include Asics , Nike , Adidas , Brooks , Born and Saucony. But the best one out there is determined by your foot type, what your favorite running style is (light and fast or heavy and slow), and your budget.

The only way to find the perfect pair for your needs is by doing a thorough research. The best way to do that is by checking out the latest shoe reviews, watching YouTube reviews and checking out running shoe comparison videos on-line.

The other way is to pop into a running store and see what they can offer.

The Fit

Traditionally, athletic shoes are sold on a graduated system, where shoes are designated by the width of the shoe.

Shoes designated as B are wide shoes, and shoes designated as D are narrow shoes.

Even with the new, more flexible classifications coming in, don't be surprised if you are offered a pair of Asics GT 2000s in B width rather than the standard D width.


It’s always better to do some research on any piece of running gear you plan on buying. You can get yourself equipped with a good pair of running shoes that will last you some time.

An excellent starting shoe is Nike Pegasus 32.

As far as the customization is concerned, this shoe has an adjustable lacing system that specializes in helping the runners tie the shoes as close to their feet as possible.

Looking at the performance, this shoe has great comfort. The shoe has a ride that absorbs the impact received. And it doesn’t stop there. The shoe also features optimal comfort from the foam.

There is a lot more to know about this shoe and the interested individual can search for more information if needed.


One of the top selling shoes in it’s category, the Mizuno Wave Creation 19 are a good option for beginner, intermediate and competitive runners. They have both a neutral and an over-pronating profile, giving them the versatility to be worn by a wide variety of runners. The Creation 19 is designed to smooth out your stride, as if you were running on air. The Creation 19 is lightweight with a low to the ground feel and it’s a good shoe for speed training. If you’re looking for a great value shoe that’s going to work year round, this shoe is for you.

Hoka One One

The Clifton 4 is what I would call middle-of-the-road shoe. It is far from a lightweight and neither is it a marathon distance racing flat. It does not have any distinctive features that would make people go “Wow” when you load up a picture on social media. nevertheless, it has a spectacular design, a lightweight upper and a unique midsole that will make your running smoother than most road shoes out there.

Although the heel is way too cushioned and could be a little wider to absorb some of the impact in the Achilles tendon, I still believe that the Clifton 4 will greatly improve your run.

But before we we get to the Clifton 4, it would be better to give you a brief background of Hoka one One, the company behind these running shoes.

Hoka one One was founded in 2009, a time when motion control, stability shoes ruled the roads. But being a University of Oregon alumnus, Scott Tubbs wanted his company to pioneer a new era of fun, versatile, and performance running shoes.

Tubbs believed running could be more than just a sport it could be an experience. For a company that’s only nine years old, the Clifton is its 6th generation road shoe.

Altra and Topo

If you have been shopping around for road running shoes, you’ve probably come across the brand names "Altra" and "Topo." These brands are focused on one of the most important parts of the shoe: the sole.

Most road running shoes will have a very hard sole (a very firm rubber). If you’re new to road running, you’ll probably have a hard time with the impact your feet will be taking.

To bridge the sole difference, Altra and Topo have developed shoes with an extra-cushioned sole. This extra cushion helps with impact. It’s also the primary reason why many running experts recommend these shoes for beginners.

The Altra and Topo brands have a pretty loyal fan-base.

People love their extra-cushioned soles.

They are very comfortable and ideal for people who are new to road running.

Also, the extra cushion is good for people with heel pain or foot problems.

There is a bit of a learning curve, however, when you first start using these shoes. Your feet won’t be used to having so much cushion.

But once you get the hang of it, you’ll have a hard time going back to the standard sole designs.


This shoe is actually a speed trainer. It’s not a “true” distance running shoe.

Sole: EVA foam outsole is a bit of a gamble for someone who is used to a regular running shoe.

I don’t feel that it provides much cushion under my foot. I was really looking for a shoe that would soften the impact of the run for my achy joints and feet.

I don’t feel that this shoe does that for me.

Cushioning: It’s not a “true” distance running shoe. You can adjust this shoe for what you need. If you’re just starting out, you’ll want to turn the lugs under. If you’re accustomed to a daily run and distance, you can leave them turned out. I suggest that that you wear these with socks.

There is more cushion underneath the shoe as the lugs are turned out.


If you are thinking about shell out the big bucks for a pair of Vibram Five Fingers for road running, then the question on the availability is a logical place to start.

The official word from Vibram is that Five Fingers styles should be widely available in the middle of Q2 2011.

VFF has amped up their production and distribution, and the shoes are now being made in Italy, so the outcome could be better availability in the coming months.

The stock of VFF is starting to build. However, the selection is still limited to mostly the Classic and Sprint models.

Five Fingers are extremely popular right now, and any items are likely to sell out fast.

So if you want to own a pair of Five Fingers, then your best bet is to order them ASAP.

On Cloud

Here at Cloud9Running we have been lucky enough in the last few years to work with some of the top brands in the world from adidas to Saucony, as we have grown. We have learned a lot along the way and would like to share some of that knowledge with you. These running shoes will hopefully help you on your search to find a shoe that will make running easier, more enjoyable and maybe even help you reach your goal of a sub 2 hour marathon.

Along with the Cloud 9 Running blog, our website recently changed to a more user friendly platform. We now have a shop and review sections. In the shop, we have included the top running shoes from Nike, Adidas, ASICS, Brooks, Mizuno, On, Saucony and of course Cloud 9 Running brand shoes. We have a very limited number of Cloud 9 Running shoes so make sure you grab a pair whilst you can.


Skechers Go Walk shoes are designed for ease of movement and comfort over long distances. The airflow mesh and perforations in the upper ensure that feet are well ventilated, while the heel crash pad and arch torsion bar keep the foot in place. The lightweight design ensures that you can maintain your stride without excess weight.

Skechers Go Walk shoes are a great choice for those looking for walking shoes to use on days when a full marathon may be too much. The possibilities are endless with the Go Walk range, from shoes that offer a simple base to those that are designed to help you lose weight.

Skechers has taken a strong aim at the action sport market, and the Go Walk series is a prime example of their abilities. There are colored designs adorned with reflective strips for runners and walkers who want to be safe on the road, as well as two versions of the shoe that offer varying degrees of support for those with poor arches.

Bad arches mean instability, which can lead to an uncomfortable or even painful experience while running or walking. If you don’t know the potential cause of your arch issues, consider getting an arch brace from your local running store to secure your feet while you walk or run. This will improve the support offered in the shoe and leave your arches free to do their job.


Is it time to invest in a road running shoe? Read on to learn more.

Road running is a sport that requires specialized equipment. In fact, specialty running shoes may work best. If you plan to take up road running, you need to understand what to look for in a road running shoe.

When it comes to road running, the focus is on performance rather than comfort. Before you buy a pair of road running shoes, make sure that you will be wearing them for running on the road and on a track. You want the shoes to provide the best possible performance so that you can don’t have to concentrate on your shoes as you run.

Road running shoes are best for those who have experience in running on hard surfaces. They should fit properly, and there should be a good fit at the heel and toe. This is where you should spend the most time that you’re shopping for a running shoe. The shoes should fit snugly without being too tight, but roomy enough that your toes can breathe. A tight-fitting shoe is not a good idea, especially if you have passed the beginner level. If your feet tend to swell when you run, choose a pair of shoes that can accommodate them.


Speedcross 4 Shoes : Information about You need to decide on the following:

What kind of runner are you, low-mileage, high-mileage, or average. The level of intensity. You want to use the shoes for running alone or for running and hiking.

By identifying what running type you are, you can determine which type of shoe will work best for you. It depends on how you run. For example, if you are a lightweight runner, you will not want a shoe that is heavy.

Some of the key things to look for are:

If you are a beginner who has never run, you will want a shoe that is more comfortable and not so stiff. Ideally, you will want to go for a shoe that is lightweight and flexible.

If you are at an intermediate level, you will look for comfort and stability. You may not need the heavy, stiff, and bulky shoe because you can most likely already wear a shoe that is highly cushioned.

If you are a high mileage runner, you will look for a shoe that is lightweight and has good cushioning. But if you are ready for a major upgrade of an existing shoe, look for a more derived shoe than if you just wanted a trail shoe.

For women, look for a shoe that allows a full range of movement and has thicker cushioning on the heal.

When to replace your running shoes

Everyone’s running style is different, but generally, you should replace your running shoes when the cushioning begins to diminish or after 350-500 miles of training miles (or 180-300 miles for a walking shoe).

You should also pay attention to the upper materials and wear of your running shoes. If the upper is damaged or the fabric is worn or frayed throughout, it’s time to retire your trusty shoes (if the shoe sole is in good condition, you can always get them re-soled).

Buying New Running Shoes

This is the most obvious first step, but you need a good set of shoes to start with.

When you’re at the store, pay attention to the weight of the shoes. A heavier shoe will be almost always be heavier, giving your calves a lot more work to do as you get back up to full speed.

Also, make sure you choose the correct width. If the shoe is too narrow or too wide for your foot, you'll be more prone to injuries and you won’t be able to run well.

Now when you’ve gotten a new pair of shoes (you can buy them online or go to your local running store), you need to break them in properly before using them for a full workout.