Tips for Choosing Running Shoes
Choosing the right pair of running shoes is essential- not just for performance, but for your overall comfort, safety, and enjoyment of running. Whether you're a beginner lacing up for the first time or a seasoned marathoner, knowing what to look for can make all the difference.
Here are some quick, expert-backed tips for choosing running shoes that will support your journey, every step of the way.
1. Understanding Your Foot Type
Your foot shape and arch type influence how your foot moves when you run. A quick way to get started is by doing a wet test - wet your foot, step on a paper bag or towel, and observe the imprint. This will help identify whether you have a high arch, normal arch, or flat feet.
Each foot type has unique support needs:
- High arches may need more cushioning
- Flat feet often benefit from stability or motion control shoes
- Neutral arches usually suit a broader range of shoes
- If you’re unsure, a gait analysis at an ASICS store can give you personalised insight
If you’re unsure, a gait analysis at an ASICS store can give you personalised insight.
2. Consider Your Gait
Your gait - the way your foot rolls during a stride - can indicate whether you overpronate, underpronate, or have a neutral running style. Shoes are engineered to support these movement patterns:
- Neutral runners: Look for balanced cushioning and support. Shop Neutral Running Shoes
- Overpronators: Stability or motion control shoes can help align your stride. Shop Running Shoes for Overpronation
- Underpronators (supinators): Cushioned shoes often provide the best support. Shop Running Shoes for Underpronation.
Learn more in our Guide to ASICS Running Shoes
3. Match Your Shoes to Your Running Surface
Where you run matters just as much as how you run. Choose shoes based on your regular terrain:
Trail Running
Grippy outsoles and reinforced uppers for protection and traction
Track or race day:
Consider specialised race-day shoes for speed and responsiveness
4. Don't Ignore the Fit
Comfort should be your number one priority. Here's what to check for:
- Thumb’s width of space at the toe box
- Snug but not tight fit around the heel and midfoot
- No slipping or rubbing while walking or running
Ill-fitting shoes can lead to blisters, black toenails, and long-term injuries. Learn more in our Running Shoes Fit Guide
5. Think About Your Goals and Distance
Different shoes suit different training styles and distances:
- Long-distance runners need durability and cushioning
- Speedwork or races may benefit from lighter, responsive shoes
- Beginners might prefer more cushioning and support while building mileage
For specific advice, check out Choosing Best Distance Running Shoes.
6. Prioritise Comfort Over Trends
It can be tempting to choose shoes based on colour or style, but comfort and function should always come first. Every runner is unique, and the “best shoe” is the one that works for your feet, gait, and goals.
7. Replace Shoes Regularly
Running shoes don’t last forever. Most need replacing every 600–800km, depending on how and where you run. Worn-out shoes lose their cushioning and support, increasing your risk of injury.
8. Try Before You Buy
Whenever possible, try your shoes on and test them with a jog or treadmill run. Many ASICS stores offer gait assessments and expert fittings to ensure you get the perfect match.
Next Steps
Choosing running shoes doesn't need to be overwhelming. Use these quick tips as a starting point, and explore our in-depth articles for more tailored advice:
- A Guide to ASICS Running Shoes
- How to Choose Wide Running Shoes
- Running Shoes vs Training Shoes
- Best ASICS Running Shoes for Women
- Best ASICS Running Shoes for the Rain
- Choosing Running Shoes for Heavier Runners
Still unsure? Visit your local ASICS store or connect with an expert to get matched with the right running shoes for you.