How to Choose the Best Running Shoes for You

After decades of analyzing natural movements and actions at the ASICS Institute of Sport Science, combining “human-centric science” with a focus on innovating unique materials, we have insights to share about how to choose the best running shoes for you.

Poor-fitting running shoes can cause slippage, chafing and blisters, and can potentially lead to running injuries. Finding the right running shoes for your foot and running style can make all the difference to your running performance.

To help you find your perfect pair of running shoes, our running shoe guide outlines some important factors to consider before you buy.

Please note: The information contained herein is for informational purposes only and it does not, nor does it intend to, contain or constitute medical advice or a medical opinion. Always consult with a qualified and licensed medical professional before making any changes to your footwear or exercise routine, especially if you have pre-existing health conditions, limitations, or concerns.

8 tips on how to choose the right running shoes for you

The right type of running shoe for you will depend entirely on your foot and running style. From running terrain to foot shape and biomechanics, knowing what to look for in your running habits will help you narrow down your search for the right shoe. Here are a few pointers to help you pick the best running shoes for you.

1. Avoid shopping by appearance first

Firstly, stop shopping by appearance first. While you may be a fan of a certain shoe’s color combination or style, those features are less important than how the shoes fit on your feet.

No matter how good a running shoe looks, if it’s not a good fit, it’s not going to be comfortable.

2. Determine your running shoe fit

An ideal time to try on running shoes to determine their fit is in the afternoon. Between morning and afternoon, your feet can expand by 0.5-1.0 cm. Running shoes should be snug but allow for foot swelling. Buying a running shoe half a size bigger than your regular shoes is good practice. A margin of about 1.0-1.5 cm, or about a thumb’s width in the toe, is recommended.

The right running shoes for you are the ones that feel the most comfortable. Trying them on is the only way to know for sure. Follow these tips to test for comfort and fit:

• Always try on both shoes together to make sure both your feet are comfortable.
• Tie up the laces and check for mid-arch support.
• Stand on one foot to test for roominess in the width of the shoe.
• Stand on your tippy toes to check for flexibility and toe room.
• Lift your heel to check for a secure fit.
• Wear your running socks.

Shoe sizes and features vary from brand to brand and can fit differently from person to person. The right running shoe for you might not be the right running shoe for someone else. If you’re not sure of your shoe size, use our Shoe Sizing Guide to help you.

3. Know your running style and gait

Besides fit, understanding your running style and gait will be able to help find the right pair of shoes for you.  Seek out a qualified professional, such as a physician or a physical therapist, who can help assess your gait and determine how your foot rolls (or pronates) with each step. Knowing if you overpronate (when your feet roll inward towards your arches) or underpronate (when your feet roll to the outside) will help steer you to the ideal shoe.

If pronation is an issue for you, then a stability running shoe that provides additional support can help stabilize your gait and reduce load on the foot. Read our Pronation Guide for more information.

Find an ASICS running shoe according to your pronation:

• Neutral shoes
• Shoes for overpronators (structured or stability running shoes)
• Shoes for underpronators

4. Consider your running terrain

Choosing running shoes that are right for you depends on the running terrain. For example, trail running shoes need more grip than cross-training shoes, and road running shoes need more shock absorption. Here are some of the different types of running shoes based on the type of run:

• Trail running shoes: For the off-road runners seeking excellent durability, protection and grip.
• Road running shoes: Offer excellent comfort and long-run impact absorption for running on hard surfaces.
• Track and field shoes: For support of rapid speeds, frequent jumps, turns and heavy landings.

5. Choose your running goal or type of activity

The right choice of running shoe depends on the type of running you do and the goals you have. How to choose running shoes starts with thinking about these categories:

• Speed shoes: For sprinting, racing and speed drills.
• Marathon or long-distance running shoes: For training or racing over the miles and hours.
• Daily training:For making a run part of your routine.

6. Pick your preferred running shoe cushion

Some runners feel that the right shoes for running have less cushioning for more control, whereas other runners prefer extra cushioning to absorb shock. Three factors affect the level of cushioning you experience in a running shoe: weight, heel drop and the type of cushioning. Let’s take a look at the different kinds of cushioning in running shoes:

• Minimal cushion: For runners who love a lightweight, flexible shoe and greater ground feel. Good for racing, training and sprinting.
• Regular cushion: For better support and stability. Good for overpronators.
• Maximum cushion: For a softer landing and energetic, bouncy rebound. Good for beginners and long-distance runners.

7. Review the price and return policy

Whether you’re shopping in person or online, make sure you review the return policy before you buy. At ASICS, we understand that sometimes you may wish to return a product you have purchased from our online store. It’s important to find a good running shoe fit for your foot, which is why we’ve extended our return period beyond the standard 30-day window.

Consider the following when reviewing the price of your running shoes:

• Check for sales and discount programs. Watch for sales and programs, like the ASICS discount programs that offer certain groups, such as medical professionals and students, additional savings.
• Find an affordable alternative.The best shoes for you may not be the most expensive. Ask for help to find affordable options for good running shoes and do your own research to find high quality alternatives. Keep in mind that well-made shoes may last longer than many bargain brands, ultimately saving you money.
• Consider used running shoes. Some popular running shoe brands offer barely-used or gently-used shoes at a steep discount. They can be a great way to save money while keeping perfectly good running shoes from going to waste.

For more information, please check out ASICS' Return Policy.

8. Consider the impact of your running shoe purchase

It takes resources to make and ship running shoes. Consider the environmental impact of purchasing running shoes. Support companies that are working to reduce carbon emissions and that embrace using recycled materials. At ASICS, sustainability is at the core of our philosophy, designs and processes for a Sound Mind, Sound Body™ and sound planet.

ASICS running shoes we recommend

To help you find the right ASICS running shoes for you, we asked our running experts to put together a list of their top picks. Whether you’re looking for an everyday running shoe, an expert shoe or an affordable, beginner running shoe, you’ll find good running shoes here.

Top recommended ASICS running shoes

GEL-KAYANO® running shoes

One of the most popular ASICS shoes, the GEL-KAYANO® running shoe is recommended for overpronators, and ideal for runners looking for a combination of moderate support and high cushioning during their run. The FF BLAST™ PLUS ECO cushioning and a 40mm stack height increase create cloud-like softness in every step.​ The 4D GUIDANCE SYSTEM™ is our innovative new take on stabilizing the foot, incorporating midsole geometry and design features that provide comfort for the fatiguing foot.

GEL-NIMBUS® running shoes

An ASICS bestseller, the GEL-NIMBUS® running shoe is known for its cloud-like cushioning and soft landings into smooth transitions. Neutral runners will appreciate the plush fit that adds comfort to every step of a long run. We’ve added a HYBRID ASICSGRIP™ rubber outsole for better traction, durability and softness. PureGEL™ technology at the midsole under the heel enhances shock absorption, for the most comfortable running shoe yet.

Best ASICS running shoes for advanced runners

METASPEED™ EDGE racing shoes

The METASPEED™ EDGE racing shoes are designed for cadence-style runners who take longer strides to conserve energy. Runners can keep pace, with the support of an energetic midsole and propulsive carbon plate. The curved sole design guides your foot throughout your step and propels you forward, so you can start fast and finish faster.

METASPEED™ SKY racing shoes

The METASPEED™ SKY racing shoes are for runners who keep a consistent cadence, but go faster by extending each stride length. With energetic FF TURBO™ PLUS at the midsole and a propulsive carbon plate, you can conserve energy and maintain your pace through the later stages of the race.

Best ASICS running shoes for function and fashion

NOOSA TRI™ triathlon shoe

The ASICS NOOSA TRI™ is the ideal running shoe for triathletes and also serves a wide range of runners and workouts, including tempo runs, long training runs and racing. Designed for advanced energy savings, the FF BLAST™ PLUS cushioning gives you soft impact absorption underfoot. Lightweight with an energetic toe-off, the shoe’s ASICSGRIP™ outsole offers durable traction on varied surfaces.