How to Pick the Best Running Shoes for You

This article is by Steve Mura, NYRR’s Lead for Runner Training and Education.

Running shoes are one of the key pieces of gear every runner needs. They have a sport-specific design and they provide cushioning, ventilation, and support where runners need them when performing a forward-motion run.

As a coach with experience in the running retail industry, I always recommend that runners steer clear of other sports’ footwear and fashion sneakers—they’re not designed for the job, they won’t be as comfortable as running shoes, and they can contribute to injury.

Check out these tips to navigate running shoe options and find what's best for you.

Ask the Experts

The staff in running specialty stores love running shoes, and they’ll help you navigate the differences among them. Often, the staff will examine your foot and your gait, or how you move and bear weight when you run, make recommendations based on the support you need for running, and have you try on different brands that suit your needs.

Visit the New Balance Run Hub at the NYRR RUNCENTER for expert guidance, innovative gear, and exclusive programming. Learn more here. 

Size Up

Many runners find they need running shoes that are a half-size or even a full size larger than their dress or work shoes. The extra space ensures the toes don’t hit the front of the shoe while they run. There should be about a quarter inch of space between your toes and the front of the shoe. 

The shoe’s overall fit can be a matter of personal preference, but if your toes touch the front of the shoe when you put them on, ask for the next size up to avoid blisters and black toenails.

Go Your Own Way

Your runner friends may tout their favorite shoes, but you need to find what works for you. Brands use different cushioning systems (air, foam, gel, etc.). Upper materials, stack heights, and other characteristics also vary among and within brands. The shoes you end up loving are no “better” or "worse" than any other shoes—they're just the ones that are best for your feet.

How your shoes feel is more important than how they look—including their color. Choose a shoe based on comfort and fit, not on whether it’s available in a color you prefer.

Know Your Goal

Different shoes are better suited for different running events, so knowing what you’ll be using your shoes for will help steer you in the right direction. Most of us need an everyday trainer for most of our runs. Some runners choose to race in a different type of shoe, such as one with a carbon plate (a so-called "super shoe"), which can enhance running performance and potentially reduce fatigue. While that sounds great, know that these shoes tend not to last as long as everyday trainers and cost sometimes double the price. 

If you are going to head to the trails, you may want to look into trail running shoes, which give you extra traction in the soles as well as extra water protection in the upper.

Replace Your Shoes Regularly

We measure the life of a shoe in miles. An everyday trainer lasts around 400–500 miles, though this number can vary based on how and where you run and other factors. You will most likely feel the cushion going over time, which can tell you it’s almost time for a new pair. Pay attention to the feeling that a shoe is no longer giving you the support you need, and keep in mind that some carbon plated shoes may only last up to 150 miles. 

Keep these tips front-of-mind as you seek the best running shoe for you!

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