How to Choose Running Shoes: Fit, Cushioning and Road vs Trail
Choose running shoes mainly on fit and comfort: try them on later in the day, leave about a thumb's width between your longest toe and the end of the shoe, and pick road or trail shoes to match where you will run. Research does not support choosing shoes purely by foot type or a single gait test, so treat comfort as your most reliable guide, and replace shoes when they are visibly worn or no longer feel supportive.
Road or trail: start with where you run
The surface you run on most should decide the type of shoe. Pavements, parks with tarmac paths and treadmills suit road shoes. Muddy fields, woodland trails and moorland paths call for trail shoes. If your weekly routine mixes both, choose for the surface you use most, or consider a pair of each over time.
| Feature | Road shoes | Trail shoes |
|---|---|---|
| Best for | Tarmac, pavements, treadmills, firm park paths | Mud, grass, gravel, rocky or rooty paths |
| Outsole grip | Flatter tread for smooth surfaces | Deeper lugs for grip in soft or loose ground |
| Upper | Usually lighter and more breathable | Often tougher, sometimes with extra toe protection |
| Feel underfoot | Typically smoother and more cushioned on hard ground | Often firmer and more stable on uneven ground |
| Drawbacks | Can slip on wet grass and mud | Deep lugs can feel awkward and wear faster on tarmac |
Cushioning and drop explained
Cushioning
Running shoes range from minimal, with a thin, firm sole, to heavily cushioned, with a thick, soft midsole. Neither is automatically better. Many beginners find a moderately cushioned shoe comfortable, but the right amount is the one that feels comfortable to you over a few minutes of jogging, not just standing in the shop.
Heel-to-toe drop
"Drop" is the difference in height between the heel and the forefoot of the shoe, usually given in millimetres. Traditional running shoes have a higher drop; some models have little or none. There is no single correct figure. If you decide to move to a shoe with a very different drop from what you are used to, it is sensible to introduce it gradually, mixing it with your old pair at first.
Getting the fit right
A well-fitting shoe is the foundation of comfortable running. NHS foot-health guidance gives some simple rules that apply just as well to running shoes:
- Leave a thumb's width at the toe. Guy's and St Thomas' NHS advice on athletic footwear recommends a thumb's width between the end of your longest toe and the end of the shoe. Your feet move forward and swell slightly as you run.
- Try shoes on in the afternoon or evening. Bradford District Care NHS footwear advice notes that feet are at their biggest later in the day, so that is the time to try on and measure.
- Fit your larger foot. Most people have one foot slightly bigger than the other. Measure both and go by the larger one.
- Check the lacing and heel. The Guy's and St Thomas' guidance suggests shoes with six or more eyelets so you can adjust the fit, and a padded heel that holds your foot back in the shoe.
- Check where it bends. A supportive shoe should bend at the ball of the foot, not in the middle of the arch.
- Wear your running socks. Try shoes on with the socks you plan to run in, as thickness changes the fit.
- No "breaking in" needed. NHS footwear advice says good shoes should feel comfortable straight away. If something rubs or pinches in the shop, it will not improve on a 5km run.
If you are unsure, the Guy's and St Thomas' guidance suggests visiting a specialist athletic footwear shop, especially if you plan to run in the shoes. Buying online works too: try them on indoors, on a clean floor, and take advantage of free returns if they are not right. Our returns policy explains how that works for Sportium orders.
Gait analysis, honestly explained
Many shops offer gait analysis: you jog on a treadmill while your feet are filmed, and the footage is used to decide whether you "overpronate" (your foot rolls inwards) and therefore need a "stability" or "motion-control" shoe. It can be a useful, structured way to try several shoes, but it helps to know what the evidence says.
- Pronation is normal. A Footwear Biomechanics Group white paper on foot pronation explains that pronation is a natural, necessary part of the gait cycle and that a direct causal link between pronation and running injuries has not been shown in studies with sufficient sample sizes.
- Foot type alone is a weak guide. A one-year study of 927 novice runners in Denmark, published in the British Journal of Sports Medicine, found that foot pronation was not associated with increased injury risk in novice runners wearing a neutral shoe.
- Comfort matters. Sports scientists have proposed that runners choosing the shoe that feels most comfortable to them is a sensible approach, rather than relying on foot type alone.
In short, gait analysis is not essential, and it should not override how a shoe feels. If you have a history of injury, foot pain or a diagnosed foot condition, a physiotherapist or podiatrist can give advice tailored to you.
Socks, and when to replace your shoes
Socks
The NHS advice on preventing blisters is to wear comfortable, well-fitting shoes, wear new shoes for short periods until they feel comfortable, and choose thick, moisture-wicking sports socks during exercise. NHS footwear advice also warns that socks that are too small are as harmful as shoes that are too small, and that bulky seams increase friction.
Replacing shoes
You will see many mileage rules quoted, but how long a pair lasts depends on your weight, the surfaces you run on, how you run and how the shoe is made, so there is no single reliable figure. Instead, look for these signs:
- the midsole looks creased or compressed, or the shoe feels flat and less springy;
- the tread is worn smooth in places, which matters for grip on wet paths;
- the upper is torn or the heel counter no longer holds your foot;
- you notice new aches after runs that you did not have in the same shoes before.
Keeping a rough note of your runs helps you spot when a pair has done a lot of work.
You will find road and trail shoes, socks and running accessories in our Running department, which is still being built up. New to running? Our Couch to 5K guide explains how to get started safely.
Quick buying checklist
- Decide on road, trail or one of each, based on where you run most.
- Try shoes on in the afternoon or evening, with your running socks.
- Leave a thumb's width at the toe and fit your larger foot.
- Check the heel holds firm, the laces adjust well and the shoe bends at the ball of the foot.
- Jog a few steps: choose the pair that feels comfortable straight away.
- Treat gait analysis as optional and comfort as essential.
- Replace shoes when they look or feel worn, not by a fixed number.
- See a GP, physiotherapist or podiatrist if you have ongoing pain.
Frequently asked questions
How much room should I leave at the toe of a running shoe?
NHS footwear advice recommends a thumb's width between the end of your longest toe and the end of the shoe, as your feet move forward and swell slightly when you run.
What time of day should I try on running shoes?
Try them on in the afternoon or evening, when your feet are at their biggest, and wear the socks you plan to run in.
Do I need gait analysis before buying running shoes?
No, it is optional. Research has not shown a clear link between pronation and injury, so comfort and fit are more reliable guides, but a physiotherapist or podiatrist can help if you have a history of injury.
Should I buy road or trail running shoes?
Choose for the surface you run on most. Road shoes suit pavements and treadmills, while trail shoes have deeper lugs and tougher uppers for mud, grass and rocky paths.
When should I replace my running shoes?
There is no single reliable mileage figure. Replace them when the midsole looks compressed, the tread is worn smooth, the upper or heel no longer holds your foot, or you notice new aches.