Short on time and just need the highlights? In this article, you’ll learn more about:
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Understanding your running profile: your gait, the way your feet hit the ground, and the shape of your feet all affect which running shoes are right for you. Basically, the extremes matter; if your ankles roll too inwards or outwards, or if your arches are particularly high or flat, you’ll need to look for extra cushioning and ankle support.
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Matching your shoe to your runs: how often, and for how long, you run, and what you actually run on will impact your decision when it comes to buying. Running shoes for harder terrains need thicker cushioning, while shoes for running inside need to be extra breathable to counteract the heat.
- Shopping in person always wins: with something that relies on so many variables, to get the best running shoes you should try to shop in person. Nothing quite beats taking your running socks and physically trying the shoes on in-store: especially when you can get bespoke expert advice from an Up & Running team member.
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Whether you’re just getting into running, or want to take your training to the next level, the right pair of running shoes is an absolute must-have. But, which is the best pair of running shoes for you, and how do you find them?
It can be a pretty daunting decision, especially if you’re picking your first pair. Fortunately, we’re here to make it a whole lot easier with this online guide.
Top Tip: if you want more personalised advice, you can always speak to one of our expert team members in your Local Store.
How to choose running shoes
Regardless of your experience, your aim should always be to get the best running shoes for your feet, your running style, and your routine. This means that what may work for other runners isn’t always going to be what you need, and the most expensive pair isn’t always the best.
In fact, there are so many brands and models of running shoes out there for precisely this reason - to give you plenty of options to find the best fit for you. Each brand, style, and model have different features that will (or won’t) work with your style; and it takes time, experience, and even a little trial and error to find the best running shoes for you.
Below, we’ve picked out some of the key areas you will need to consider before you buy a new pair of running shoes to help you get the best ones for your needs…
Running shoe anatomy
Before you can get into choosing the best running shoes for your style, it’s probably worth knowing about the construction of your shoe. Regardless of brand or make, there are some key components that exist in every running shoe, as you can see in our handy diagram.
Understanding your running profile
Your running profile covers a range of qualities that all contribute to how you run; and therefore, the type of shoes that will work best for you. Cushioning levels, heel lift, and weight will all be impacted by your running profile characteristics.
Top Tip: your running profile can change throughout your life. For example, your needs will be different if you start running more, change your goals, mix up your terrains, or even if you’re coming back to running after pregnancy.
Gait and pronation
The way you run, or your running form, consists of a lot of moving parts. When it comes to choosing the best running shoes however, there are two aspects to which you should pay particular attention: your gait, and your pronation.
Your gait describes the pattern of movement of your limbs. When you’re running, this is the cycle it takes for your foot to lift, push off, and move forwards into the air. There are two main phases of a running gait:
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Stance: this starts from when your foot hits the ground, and lasts until your body has moved over the foot.
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Swing: once your foot leaves the ground, you enter the swing phase. This continues as your hip and knee flex, and ends when your foot makes contact with the floor again.
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For a brief moment in the swing phase, neither foot has contact with the floor. This is what sets running apart from walking, and is called the float stage.
An analysis of your running gait also includes:
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Footstrike: this describes where you land on your foot, e.g. whether you land on your heel, midfoot, or forefoot. Sprinters tend to land on their forefoot to maximise power and speed, while endurance runners tend to find mid- or heelstrikes more natural.
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Stride length and cadence: this covers how long your strides are, and how often you cycle through strides. For most people, a shorter stride and cadence is better, as overstriding can increase the risk of injury.
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To measure your average running cadence, you’ll need to track how many steps you take on a flat even surface within a minute. You can do this manually, by counting how many times your left and right foot hit the floor when you run 30 seconds and multiplying by two; or you can use a smartwatch or an app like Strava to automatically track the numbers.
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Remember, there are a range of factors that will impact your cadence: your height, your weight, and your running form itself.
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Pronation: pronation is the natural way your foot rolls when it hits the floor, helping to absorb the shock and impact of this contact. The degree of pronation can change, which will impact the type of running shoe you need.
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Overpronation: if you overpronate, this means your ankle rolls inwards in an excessive or uncontrolled manner. This is commonly associated with injuries in the foot, knee, or even back (as the body compensates for the movement). The best running shoes for overpronation have stability enhancing features such as medial support (firmer foam in the inner arch) to counteract excessive rolling.
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Neutral: neutral pronation means your foot lands on the outer edge before rolling a little inwards until the foot is roughly perpendicular to the surface. The best neutral running shoes have cushioning to maintain this form and protect your feet.
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Underpronation (or Supination): less common than the other two forms, underpronation happens when the foot doesn’t fully roll as it absorbs the impact from landing. The best running shoes in this case have increased cushioning to help absorb the shock, and potentially even guide rails to help direct the foot inwards.
Still a little confused? Check out this handy table for at-a-glance assistance, or head to your local store for a Gait Analysis with one of our experts.
Foot arch type
You’ve probably heard people discuss their foot arches: for some reason it tends to crop up in conversation at least once in your lifetime. But, the type of arch you have is actually relevant when it comes to choosing the right running shoes.
The arch of your foot can be seen along the inner edge, and is split into three types:
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Low arch (or flat foot): if you have flatter feet, this can mean your arch low - and you may collapse inwards a bit as you run (the overpronation we mentioned above). Low arches are pretty common, and aren’t really a problem, but you should look for wider running shoes with additional stability and support to reduce any overpronation.
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Normal arch: the most common type of foot arch is ‘normal’: where you have a slight arch in the inner of your foot, but it supports your body weight and helps to distribute the impact of running more evenly. You should look for Neutral Running Shoes if you have a normal arch, as these offer good support without overcompensating.
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High arches: high arches can leave your feet getting fatigued quicker, as there is less surface area contact to distribute the impact when you’re running. More accommodating running shoes can help to reduce this, and encourage the foot to splay more naturally. You may also want to look into running shoes with additional arch support if that is more comfortable.
Top Tip: not sure how to tell your arch type? Try the Wet Foot Test: place your wet foot on paper and examine your footprint afterwards against the image we’ve included below.
Terrain
It may sound minor, but the terrain you run on will have an impact on the type of running shoe you need. For example:
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If you’re trail running, look for Trail Running Shoes with thicker, more textured outer soles to enhance grip, and more cushioning in the midsole to increase shock absorption. You might also want to get running shoes with reinforced uppers/toe caps to protect from rocks or trees.
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For those who prefer treadmill running, you should look for breathable uppers (since it gets hotter inside), and supportive shoes that aren’t too heavy. You may not need as much cushioning as an outdoor runner, since treadmills tend to be a softer landing.
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Road runners need flexible, supportive running shoes with a higher level of cushioning in the heel and midfoot to protect from the impact against the harder surface.
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Training on a running track? Look for running shoes with lightweight cushioning and deeper patterns on the rubber outsole to help keep your grip on the track.
Top Tip: as you improve on the track, you may want to invest in a pair of Running Shoes with Spikes to increase your traction.
Pace and distance
How quickly, and for how long, you run will also affect your shoe choice.
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For sprinters, you want a lightweight running shoe with less cushioning at the heel (since you’ll have a more forward footstrike).
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Endurance runners should look for lightweight running shoes with responsive foam that moulds to your unique foot shape for maximum comfort and stability. You should also look for something breathable to keep cool on longer distances.
Regular runners, or those who run long distances, should also be aware that your running shoes will probably wear through quicker; meaning you need to be prepared to replace them more often to ensure you have the best support available at all times.
Tips for buying the best running shoes
Knowing how to choose running shoes by style is just the beginning. To help you make the best choices, here are some of our top tips for picking the best running shoes.
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Consider the fit and feel: your running shoes should feel comfortably tight, but not restrictive. You should be able to wiggle your toes, but have plenty of support around the heel and midfoot.
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Go to a specialist store: always buy your shoes from a specialist running shop - like Up & Running. We only sell shoes that are intended for running, and our staff are specially trained to help you find the best shoes to suit your needs. You want your shoes to go the distance, and by investing in a good pair they will see you through the miles.
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Be ready to invest: you don’t need to buy the most expensive pair, but making sure the shoes you buy suit your feet and your running style is the best way to avoid the physio’s couch.
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Shop in person where possible: buying online is great, but there’s something extra reassuring about buying your running shoes in person. For example, our store staff offer you loads of expert advice; they will watch how you run, ask you questions about how the shoes feel, and check that the fitting is good. They’ll even show you tricks to lacing your shoes for the ultimate fit. You can’t get that online.
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Take your running socks with you: we recommend that you always take your running socks with you when you go to try on new shoes. Thicker and thinner socks can make a big difference to the way your shoes fit.
Top Tip: if you’ve had your socks as long as your running shoes, it’s probably time to invest in new socks too!
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Be prepared to go up a size: when it comes to running shoes, you may need a size different to your normal everyday shoes. This is because your feet spread when you run, so a bigger size may be more comfortable. Be mindful that different brands will also have a different fit, which is why it is always best to go in store and try them on before you buy.
Our favourite running shoes
Ready to pick up your next pair of running shoes, but have no idea where to even start? We’ve got you. Keep up to date the best running shoes being released from top brands like ASICS, Brooks, Mizuno and loads more with our trending collection.
Remember to look out for top features like:
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Brand-bespoke cushioning technology to support your feet.
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The latest in outsole grip tech for enhanced traction and stability.
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Rocker shape shoe geometry for smooth transitions between strides.
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Breathable and/or protective uppers to meet the demands of your terrain.
Get into running with The Run Project
Want to take the first (or next) step in your running journey? Sign Up to The Run Project today!
We’ve partnered with Coopah and New Balance to offer you an amazing new challenge for 2026. Create a personalised running programme, and loads of advice and guidance from us, to kick off 2026 with a bang.
Get the best running shoes with Up & Running
As you can see, choosing the best running shoes is a highly personal decision. But, it’s not one you have to make alone! Our amazing team on the ground at our Up & Running stores are here to offer you loads of help and support. And, don’t forget to try our Shoe Finder too!
Plus, we have loads of guides online - just check out the Up & Running blog for more…
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