Every step you take,
Every move you make,
Every breath you take…
A good shoe makes it all easier.
You may be a seasoned marathoner or just starting your fitness journey, but the perfect pair of running shoes can make all the difference in your performance, comfort, and injury prevention. However, you would have encountered a few highly specialized shoes that make some runners stand out. Let’s take a look at some numbers.
Eluid Kipchoge became the first (& only) person (unofficially) to run a full marathon in under 2 hours (1:59:40.2) in 2019. Kelvin Keptum came very close to this record 4 years later in 2023 with a time of 2 hours 35 seconds. These athletes, while great at their sport, have been able to achieve these feats with the help of the right training & equipment, starting with the right shoes.
Wondering how to choose running shoes that best serve your purpose?
This running shoe buying guide will help you understand the important aspects of selecting the best running shoes for beginners, for both men & women, ensuring you choose the perfect pair for your needs.
For runners, explore a range of footwear options designed with superior cushioning, stability, and durability for men, and lightweight designs with enhanced arch support and a focus on comfort for women.
Ready to find your perfect match?
Let’s dive in and discover what makes the ideal running shoe for you!
Key Features of High-Performance Running Shoes
High-performance running shoes are designed for athletes and runners who demand the best in terms of speed, efficiency, and support. These shoes are engineered with cutting-edge technology and advanced materials to maximize performance during intense training or competitive events. Whether you're a sprinter, marathon runner, or trail enthusiast, high-performance shoes are tailored to meet specific demands, offering superior cushioning, stability, traction, and lightweight construction.
Right Cushioning for Shock Absorption
Cushioning plays a vital role in absorbing shock and providing comfort, reducing the impact on your joints as you run. Different types of cushioning systems are designed to suit various running styles, preferences, and terrains, so it’s important to understand how each one works.
Materials Used for Cushioning
The materials used for cushioning in running shoes vary, each offering different levels of comfort, support, and durability. Foam is the most widely used form of cushioning material with EVA & PU foam leading the way. A new way of using foam for cushioning has come in with React foam & Memory foam that provide stability along with cushioning. Though not commonly used in performance shoes, memory foam is often found in running shoes designed for walking or casual use, offering comfort and pressure relief by molding to your feet.
Air or gel cushioning systems are another type of targeted shock absorption cushioning method. These systems offer a lightweight feel with superior cushioning and are often used in high-performance shoes for runners that require excellent impact protection. However, this is meant for very specialized needs, and highly likely, that you won’t need these.
Cushioning Levels
Maximal Cushioning
Soft or Maximal Cushioning is recommended for runners looking for maximum comfort & shock absorption. It is available in shoes designed for long-distance runners or those with joint issues, the soft padding helps reduce impact on feet, knees, and hips over long-distances.
One specific type of soft cushioning that’s very popular is a maximalist style of cushioning. It features thick, plush midsoles that provide extreme cushioning and shock absorption. These shoes are designed to offer maximum protection from the impact of running, making them ideal for runners who prioritize comfort over performance or who are recovering from injuries. On the downside, they can be a little heavier due to the added cushioning. Prime examples of soft cushioning are Hoka Running Shoes or the Saucony PWRRUN+.
Another brand known for the best cushioning is ON Running. On's Running shoe designs emphasize lightweight construction, superior cushioning, and sleek aesthetics, making them popular among athletes and casual runners. Known for blending performance with style, On Running has gained a global following and is a favorite for those seeking cutting-edge running gear.
Minimalist Cushioning
Firm cushioning provides a more stable feel with less focus on shock absorption. It is a choice of runners who prefer a more responsive, minimal feel & hence chosen for faster runners who focus on speed & performance. A specific type of firm cushioning that’s gaining a lot of traction is minimalist cushioning. This type of shoe is designed to mimic a natural, barefoot-like running experience, giving you a closer feel to the ground. It’s often chosen by runners who prefer a more connected feel or want to strengthen their foot muscles. Merrell offers a lot of running shoes with firm cushioning. Nike Vapuorfly is another prime example of firm cushioning, while Vivobarefoot provides a range of products for the barefoot feel.
Responsive Cushioning
Responsive cushioning provides a balance between the two by providing a balance between comfort and energy return. This type of cushioning is favored by runners who want a smooth and fast run, as it helps you run without feeling too firm. Responsive cushioning is often achieved by combining two different types of foam. One layer typically offers a softer feel for comfort, while a firmer layer provides stability and reduces excessive motion in the foot.
This type of cushioning is ideal for runners who need both shock absorption and support, especially those with overpronation. Most casual footwear today comes with dual-density cushioning to cater to all types of running needs.
Stability & Support
While cushioning is essential for comfort and shock absorption, stability plays another important role in maintaining proper alignment during your run. Stability features in running shoes are designed to correct overpronation and support a more efficient stride. Runners who overpronate or underpronate are at a higher risk of developing issues such as shin splints, plantar fasciitis, or knee pain because their feet aren’t properly aligned during the running stride. Stability shoes can help correct these movement patterns, providing support and improving comfort, especially for long-distance runners or those with specific biomechanical needs.
Now for the big question. How?
We start with a medial post, which is a denser material placed on the inner side of the shoe, typically in the midsole. This prevents excessive inward rolling of the foot (overpronation) by offering more support on that side. This medial post is often done by using dual-density foam i.e. a higher-density foam on the inner side and a lower-density foam on the other parts.
Another way to provide is a structured upper material, which can be made of more rigid material in specially designed stability shoes. This material ensures the foot doesn’t move too much within the shoe, especially during lateral or side-to-side movements. These types of rigid materials also resist twisting along their length i.e. torsional rigidity. Due to this, your feet move through a more controlled, natural range of motion while running.
A wide heel base also helps provide stability by increasing the surface area in contact with the ground. This helps distribute the forces from running more evenly and reduces the risk of the shoe rolling inward or outward. This is further aided by placing a stiff material in the heel area to provide support and help control rearfoot movement. It works to lock the heel in place, preventing excessive side-to-side motion, which can cause discomfort and instability, particularly for those with overpronation. This feature provides better control over the shoe and the foot, contributing to overall stability.
All in all, stability features in running shoes work by controlling excessive foot motion, providing support in key areas (such as the arch and heel), and ensuring the foot moves in a natural, controlled manner during the running stride. This not only enhances comfort but also helps to improve running efficiency and reduce the risk of injury.
Traction
Another way to add stability is by improving traction. Effective traction in running shoes is essential for maintaining grip and stability while running on various surfaces, ensuring safety and performance. The traction system of a shoe directly affects your ability to stay in control, particularly in challenging conditions such as wet, uneven, or slippery terrain. On wet or icy surfaces, shoes with superior traction can make all the difference in preventing dangerous slips.
When a shoe grips the ground effectively, it allows for better energy transfer during the push-off phase. This makes running more efficient, allowing you to conserve energy and potentially run faster. The peak of this is often noted with Olympic athletes who use spikes to maximise traction to its peak. This allows runners to focus on their form and pace without worrying about their shoes losing grip or stability.
While traction plays a key role in ensuring stability and control during your run, the materials used in running shoes also have a significant impact on your overall experience. The right combination of materials not only contributes to comfort and durability but also influences the shoe’s performance in different environments.
Materials to Consider in Running Shoes
From the upper mesh to the midsole and outsole, each material serves a specific purpose, impacting how the shoe feels, how long it lasts, and how well it performs during runs.
The comfort of a running shoe is largely determined by the materials used in the midsole, upper, and insole. Soft cushioning materials provide a plush feel, absorbing shock and reducing the impact on your joints. These types of cushioning materials mold to the shape of your foot, helping to prevent discomfort, blisters, or pressure points.
The upper part of the shoe is often made from breathable materials like mesh or knit fabrics, which allow air to flow through the shoe, keeping your feet cooler and drier. Some running shoes are also equipped with moisture-wicking liners that help draw sweat away from the foot, reducing the risk of overheating. A soft, flexible upper made from knit or engineered mesh fabrics conforms to the foot, reducing irritation while allowing for a more customized fit.
For trail runners & hikers, additional features such as water-repellent or water resistance can come in handy when dealing with rainy terrains or puddles and streams, while still maintaining breathability. Learn how waterproof shoes work to understand their benefits and limitations.
For added comfort, some shoes also feature padded collars and tongue areas, which help reduce friction around the ankle. Despite all these added features, we still recommend wearing a pair of socks for the best feeling.
Finding the Right Shoes for Your Requirements
Every runner has different foot shapes, running styles, and terrain preferences, so it’s important to understand the factors that play into selecting the best shoe for you.
Consider Your Running Goal
You need to keep in mind the use of shoes to identify the best shoes for your use. As discussed above, the cushioning plays a big role in your usage.
Long-distance runners should opt for shoes with ample cushioning to absorb shock and provide comfort over long periods. Shoes with soft or responsive cushioning materials, such as EVA foam or Boost, can help prevent fatigue and discomfort.
Short-distance runners on the other hand should choose shoes that are lightweight, responsive, and designed to help you go faster. Some specialized shoes with carbon fiber plates can provide extra propulsion and energy return, helping you maintain higher speeds.
Casual runners should go for responsive cushioning as that provides the best of both worlds while avoiding additional spending on two different pairs of shoes.
In addition to the above, if you are going for trail running or hiking, you should opt for shoes with deep lugs where the outsole is made from high-traction rubber. Specialised trail running shoes provide an excellent grip on dirt, rocks, and mud. They also offer extra protection, such as reinforced uppers and rock plates, to shield your feet from sharp objects.
Understanding Your Foot Type
Even the best shoes might go to waste if they aren’t suited to your foot type. The shape and mechanics of your feet affect how they interact with the ground during each stride, which in turn influences the level of support you need. Pronation refers to the natural inward roll of the foot when you walk or run.
In cases of overpronation or supination, opt for shoes with responsive cushioning with dual-density foams that cater to your specific needs where one layer offers a softer feel for comfort, while a firmer layer provides stability and reduces excessive motion in the foot. Over time, this helps you…put your best foot forward.
Tips on Trying New Shoes
While online research and reviews can give you valuable insights, the feel of the shoe on your foot is something that can’t be fully assessed until you try it on. To help you make the right decision, we offer a 30-day return policy. We urge you to test the shoe on a clean carpet to avoid scuffing up the sole in case you decide to return it.
Once you try it on, ensure it is the right fit. Make sure you have about a thumb’s width of space (around half an inch) between your longest toe and the front of the shoe. This allows for natural movement, particularly during long runs when your feet may swell. Incorrect sizes can cause a range of problems including bruising, blisters & instability. The heel should feel snug without slipping out during walking or running, and the shoe should hold the middle of your foot comfortably without causing discomfort.
The width of the shoe is just as important as the length. Running shoes come in various widths, including narrow, standard, wide, and extra-wide, and it’s important to select the correct width to avoid discomfort and chafing. A well-fitted shoe should comfortably wrap around your foot without excessive tightness. We have added the width details to all our products to make your purchase decision easier.
We also recommend trying out shoes in the latter half of the day. Our feet naturally swell during the day, especially after standing or walking for extended periods. Trying shoes in the evening helps prevent buying shoes that are too tight or narrow, as they may feel fine when your feet are smaller, but uncomfortable as they expand with activity.
By evaluating the fit, cushioning, support, flexibility, and specialized features, you can make a confident decision about which shoe will work best for your running style and goals. Taking the time to find the right pair will enhance your comfort, performance, and overall running experience, helping you get the most out of your running shoes. Ultimately, the right pair of shoes is a personalized choice that will support your running goals, whether you’re a casual jogger or a competitive marathoner. By taking the time to assess your unique needs and testing various shoes, you’ll be able to find the perfect pair.