Selecting running shoes isn't about chasing trends - it's a science of biomechanics, terrain analysis, and personal physiology. With 68% of runners wearing ill-fitting footwear according to Sports Medicine Australia, this guide combines podiatrist insights with cutting-edge wearables data to help you make informed decisions.
Understanding Your Running Profile
Understanding your own running profile is essential for choosing the right running shoes. This means taking into account your foot type—whether you have high arches, flat feet, or something in between—since this affects how your foot absorbs impact and what kind of support you need. You should also consider your pronation, which refers to the natural inward roll of your foot during each step. Neutral pronation is ideal, but many runners overpronate (roll inward too much) or supinate (roll outward), and this determines whether neutral or stability shoes are best for you.
In addition, your running style—whether you land on your heel, midfoot, or forefoot—influences the type of cushioning and support that will work best. Finally, think about how far and how often you run. Long-distance runners typically need more cushioning and durability, while those who prefer sprints or shorter runs may opt for lighter, more responsive shoes. By considering all these factors, you can narrow down your options and find the perfect pair for your needs.
Biomechanical Foot Analysis
- Overpronation → The foot rolls inward excessively, causing the arch to collapse and increasing stress on the ankle, knee, and lower leg, which can lead to repetitive strain injuries.
- Supination (Underpronation) → The foot rolls outward, failing to absorb shock properly, which places extra pressure on the outer edge and can result in lateral foot and ankle issues.
- Neutral Pronation → The foot rolls inward naturally during movement, efficiently absorbing shock and distributing weight evenly across the forefoot for optimal propulsion and injury prevention.
OVERPRONATION
UNDERPRONATION
NEUTRAL
What Is Gait Analysis?
Gait Analysis is a service we provide at all Runners Need stores to help determine the best shoe for you. Using video technology to analyse your running style, our in-store running experts can assess how much you pronate. They will then be able to recommend a running shoe based on foot shape, terrain, pronation and personal preference from a range of top brands like New Balance, On, ASICS, and more.
Stability running shoes are engineered specifically for runners who overpronate—that is, whose feet roll excessively inward upon landing. This inward rolling can lead to a range of overuse injuries, making stability features essential for those affected. Over the years, stability shoes have evolved from rigid, motion-control models to more flexible options that still provide essential support. Today’s stability shoes use advanced technologies such as dual-density midsoles, where the inner part of the shoe is firmer than the rest, and reinforced heel counters for added support and durability.
Stability shoes are particularly beneficial for runners who log long, easy miles or those who need extra support during recovery runs. They are also a smart choice for runners who notice uneven wear on the inside edge of their shoes or who have been advised by a healthcare professional to seek additional support.
Neutral running shoes are the go-to choice for runners who have a balanced, neutral pronation pattern. In this gait, the foot rolls inward about 15 degrees, evenly distributing impact forces and providing optimal shock absorption. Neutral shoes do not have corrective features like medial posts or dual-density midsoles; instead, they focus on comfort, flexibility, and lightweight construction.
The main advantage of neutral running shoes is their ability to support the foot’s natural movement without restricting it. They are typically lighter than stability shoes, making them ideal for runners who value speed and agility. The cushioning is often concentrated in the heel, but the entire sole is designed to absorb shock and provide a smooth ride from heel strike to toe-off. Neutral shoes are highly versatile and suitable for a wide range of running styles and distances.
Where Are You Running?
At Runners Need, we specialise in having the right shoe for every run. One of the first questions you must ask yourself when buying a pair of running shoes is: "Where will I be running?"
If your training is more on pavements and tarmac in cities and towns, you need Road Running Shoes. The most common type of trainer, road running shoes are well-cushioned and highly shock-absorbant to help protect your joints against the impact of hard surfaces, reducing your risk of injury and giving you a more comfortable ride. The outsoles are typically made from durable rubber with a smooth or lightly textured pattern to provide reliable grip without adding unnecessary weight. Flexibility in the sole allows for a smooth, efficient stride, while breathable uppers keep your feet cool during longer runs. Road shoes are generally lighter than trail shoes, making them ideal for speedwork and long-distance efforts where every gram counts.
DON'T → We don't recommend using road running shoes on trails due to their lack of grip and traction, where they can easily get damaged by the terrain and debris.
If your training is more off-road on grass, through fields, and soft, muddy trails, you're better off in Trail Running Shoes. The most noticeable feature of trail shoes is their aggressive tread pattern, with deep, multidirectional lugs that dig into loose or uneven ground for superior traction. Many trail shoes also incorporate a rock plate—a thin, rigid layer embedded in the midsole—to protect your feet from sharp stones and roots. The upper is often reinforced with durable materials to resist abrasion and may include water-resistant or waterproof membranes to keep your feet dry in wet conditions. Some trail shoes have a wider toe box, allowing your toes to splay naturally for better stability on uneven terrain.
DON'T → We don't recommend using trail running shoes on roads as the rugged outsoles and lugs will press into the soles of your feet and wear away quickly on the hard, smooth surfaces of pavements and tarmac.
Track Running
Track running shoes, often called spikes, are specialised for use on athletic tracks. These shoes are incredibly lightweight and minimalist, with spikes or studs on the outsole to maximise grip on the track surface. The midsole cushioning is minimal, as track athletes prioritise ground feel and responsiveness over shock absorption. The upper is typically made from lightweight mesh to reduce weight and enhance breathability. Track shoes are designed for speed and agility, making them unsuitable for regular road or trail use.
What Distance Are You Running?
As well as the terrain underfoot, you must select the right pair of shoes to go the distance you require. If you're training for a marathon or event, you'll require a different running shoe than running a 5k in the park. Long distances require a more cushioned shoe, while shorter, everyday runs need a more flexible training shoe.
Lightweight and Race Running Shoes are typically lighter and therefore more flexible. These shoes tend to come with decreased weight and more flexible cushioning, that combines the best of being minimal with cushioning to protect your feet. Lightweight shoes will decrease your fatigue and pain after a run, as well as being incredibly comfortable over long distances.
The Anatomy of a Running Shoe
Understanding the components of a running shoe is essential for making an informed choice. Each part of the shoe serves a specific purpose, from providing cushioning to enhancing stability and grip. Modern running shoes are complex, with each part engineered for performance and comfort:
- Upper → The top part of the shoe that wraps around your foot. It should be breathable, supportive, and comfortable, with materials like mesh for ventilation and synthetic overlays for structure.
- Midsole → The layer between the upper and the outsole, usually made from foam. The midsole provides cushioning and absorbs shock. Different foams offer varying levels of responsiveness and durability.
- Outsole → The bottom of the shoe, typically made from rubber. The outsole provides traction and durability, with patterns designed for specific surfaces (road, trail, track).
- Heel Counter → A firm structure around the heel that provides stability and helps control foot movement.
- Toe Box → The front part of the shoe where your toes sit. A roomy toe box allows your toes to spread naturally, reducing the risk of blisters and black toenails.
- Heel-to-Toe Drop → The difference in height between the heel and the forefoot. A higher drop is common in traditional running shoes, while a lower drop mimics a more natural running style.
Maintenance and Replacement of Running Shoes
Running shoes don’t last forever. Over time, cushioning breaks down, outsoles wear out, and uppers lose their shape. Proper maintenance can extend the life of your running shoes:
- Cleaning: Regularly remove dirt and debris. Hand wash with mild soap and let them air dry—avoid direct heat.
- Rotation: Rotate between multiple pairs to allow shoes to dry and decompress between runs.
- Storage: Store shoes in a cool, dry place away from direct sunlight.
Most running shoes last between 300 and 500 miles, depending on your weight, running style, and the surfaces you run on. Signs it’s time to replace your shoes include visible wear on the outsole, loss of cushioning, or discomfort during runs.
FAQs
Most experts recommend replacing your running shoes every 300–500 miles, or when you notice a loss of cushioning or support.
Neutral shoes are for runners with normal pronation, while stability shoes are for those who overpronate and need extra support.
It’s best to use shoes designed for the surface you run on. Trail shoes have better grip and protection for off-road terrain.
Look for waterproof or water-resistant uppers and good grip for slippery conditions.
Not always. Durability depends more on construction, materials, and how you use them than on price alone.
Yes. Lightweight shoes made with thinner materials tend to wear out faster, while more robust, cushioned models generally last longer within the 300–500 mile range.
Look for signs such as worn-out treads, compressed or unresponsive midsoles, new aches or pains, and visible creasing or breakdown in the shoe’s structure.
Yes. Even if you haven’t hit the mileage target, it’s recommended to replace your running shoes every six months if you run occasionally, as the materials can break down over time.
If you notice excessive inward rolling of your foot when you run, have flat feet, or experience pain in your knees or shins, you may benefit from stability shoes. A gait analysis at a specialist running store can help determine if you overpronate and need extra support.
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