7 Things to Consider When Buying a Pair of Running Shoes

Choosing the right pair of running shoes is one of the most important decisions you’ll make as a runner. The perfect pair can prevent injuries, enhance performance, and make your runs more enjoyable. But with so many options on the market, how do you choose? Here are seven key factors to consider when buying your next pair of running shoes, along with my personal story of finding the right fit - and the wrong one.

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1. Understand Your Gait

Your gait refers to how your foot moves when it strikes the ground and pushes off. There are three main types of gait:

• Neutral: Your foot rolls inward slightly, which is ideal for even weight distribution.

• Overpronation: Your foot rolls excessively inward, often requiring stability or motion-control shoes.

• Supination (Underpronation): Your foot rolls outward, typically requiring shoes with extra cushioning.

When I first started running, I didn’t know what my gait was—I just picked shoes that looked good. It was a costly mistake. Every time I ran, I felt a stabbing pain with every step. Frustrated, I finally went to a specialty running store and told them, “I don’t care what you put me in; it just has to feel good.” They analyzed my gait and fit me in the ASICS GT-2000, and my pain disappeared. That was back in 2014, and I’ve been loyal to ASICS ever since, rotating between the GT-1000, GT-2000, and Kayano styles depending on my needs.

If you’re looking for shoes to match your gait:

• Neutral Gait: Try the ASICS Nimbus or Brooks Ghost

• Overpronation: The ASICS GT-2000, Brooks Adrenaline GTS, or Hoka Arahi

• Supination: The Hoka Clifton or ASICS Gel-Cumulus

2. Match the Shoe to the Terrain

Are you running on roads, trails, or a mix of both? Different surfaces require different types of shoes:

• Road Running Shoes: Lightweight and designed for smooth, hard surfaces like pavement. Suggested styles: ASICS Gel-Cumulus, Hoka Rincon, or Brooks Launch.

• Trail Running Shoes: Built for uneven terrain, with enhanced grip and protection. Suggested styles: ASICS Venture, Hoka Speedgoat, or ASICS Trabuco Max.

• Hybrid Shoes: Perfect for runners who split their time between roads and trails. Suggested styles: Hoka Challenger ATR.

3. Consider the Expected Mileage

Running shoes typically last between 300–500 miles, depending on the shoe’s construction and your running style.

• High Mileage (Marathon Training): Look for durable shoes with extra cushioning, such as the ASICS Gel-Kayano or Hoka Bondi.

• Moderate Mileage (Recreational Running): The ASICS GT-1000 or Brooks Glycerin are excellent options.

• Low Mileage (Short, Casual Runs): Try the Hoka Mach or Brooks Trace for a lighter, more affordable option.

4. Find the Right Fit

Proper fit is non-negotiable. Here’s how to get it right:

• Ensure there’s a thumb’s width of space between your toes and the end of the shoe.

• Your heel should feel secure, with no slipping.

• Shop for shoes at the end of the day when your feet are slightly swollen.

• Bring your running socks or orthotics to ensure an accurate fit.

If I’d known this when I bought my first pair, I could’ve avoided so much pain. It turns out my first pair was a full size too small!

5. Account for Your Running Goals

Your goals can influence the type of shoe you need:

• Speed and Racing: Lightweight, responsive shoes like the ASICS Magic Speed or Books Hyperion Max 2.

• Long-Distance Training: Cushioned, supportive options like the Brooks Glycerin or Hoka Mach.

• Cross-Training: Versatile styles like the ASICS Gel-Excite or ASICS Gel-Pulse.

6. Test Before You Buy

Whenever possible, test shoes before purchasing:

• Visit a running store that allows treadmill testing or offers an indoor track.

• Pay attention to how the shoes feel during those first strides. Discomfort in the store will only worsen during longer runs.

• If you can’t test in person, opt for retailers with free returns or exchanges, so you can try shoes at home risk-free. At the time of writing this:

  • REI offers returns within 90-days (365 days for members) regardless of wear

  • Hoka offers returns within 30-days (60 days for members) regardless of wear

  • Brooks offers returns within 90-days regardless of wear

7. Don’t Forget the Aesthetic (But Don’t Prioritize It)

It’s tempting to pick the trendiest or most colorful shoes, but functionality comes first. That said, finding a pair you love the look of can make you feel more excited to lace up and hit the road. Many great options, like the ASICS Gel-Nimbus or ASICS Gel-Kayano, come in a variety of colors to suit your style.

Final Thoughts

Finding the right running shoes requires a bit of effort, but the payoff is worth it. By considering your gait, terrain, mileage, and goals, you’ll avoid costly mistakes and enjoy miles of comfortable, injury-free running.

If you’re ready to start shopping, check out my RockPorch locker with my favorite running shoes. Not only will you find your perfect fit, but your purchase also supports my blog.

Happy running!