How to choose running shoes without making a costly mistake: features to look for

Buying a new pair of running shoes seems straightforward – until you have to choose between lightweight running shoes, cushioned shoes, trail running shoes and comfortable sports shoes for everyday wear. Marketing copy often focuses on technology and performance, but fit and intended use are just as important.

If you focus only on the brand, colour or discount, you could fall into one of these three common traps:

• Choosing too much cushioning: a soft sole may feel comfortable when you try the shoes on, but some runners may find it less stable.
• Ignoring the terrain: road running shoes aren’t automatically suitable for mud, wet woodland paths or loose stones.
• Skipping the size information: sizes can vary between brands and models. Shoes that are too short or too narrow can be uncomfortable on longer walks or runs.

So don’t rely only on search terms such as Nike running shoes, adidas running shoes or New Balance running shoes. Focus on the specific features of each model.

Which features should you check?

1. Fit and available sizes

Measure both feet at the end of the day, when they’re often slightly larger. Compare your longer foot with the product’s size guide. When running, leave a little room around your toes so your foot doesn’t slide forwards and hit the front of the shoe.

Also consider the shoe’s last:

• A standard fit is designed for most feet.
• A slim fit may suit narrower feet better.
• A roomier toe box gives your toes more space to move.
• Laces make it easier to adjust pressure over the instep than a fixed fastening.

For children’s shoes, such as the New Balance PC574EVN, a hook-and-loop fastening can be practical for school, play and everyday wear. Check regularly that the size still fits.

2. Cushioning and stability

The midsole largely determines how a shoe feels. Product specifications may mention EVA, ABZORB, React, Cloudfoam, Bounce 2.0 and Zoom Air. These are brand or material names for cushioning and responsiveness; on their own, they don’t guarantee that a shoe will suit every foot.

Look at the combination of:

• Cushioning: important if you’re looking for comfort when walking, wearing shoes every day or going on longer runs.
• Responsiveness: a springier feel can be enjoyable when you’re running at a quicker pace.
• Stability: a wider base or supportive construction may feel more secure.
• Weight: lightweight running shoes can be comfortable for short runs, training and everyday movement.

According to the product description, the New Balance U1906ROA has an ABZORB midsole and Stability Web technology. Decide for yourself whether this combination suits your running style and preferred level of support.

3. Grip and protection for different terrain

For tarmac and paved cycle paths, a rubber outsole with a relatively flat tread is usually enough. For woodland, sand and hilly terrain, running shoes with good grip and deeper lugs are a better choice.

When choosing trail running shoes, check:

• The depth and direction of the tread lugs.
• Whether the outsole is covered in rubber throughout or only in high-wear areas.
• Protection around the toe and heel.
• Water resistance, for example a membrane such as GORE-TEX.
• How flexible the sole remains.

A trail shoe may feel heavier or stiffer on tarmac. Conversely, a road shoe usually offers less grip on mud and loose ground. So decide whether you need shoes for roads, mixed terrain or trails before choosing a brand.

Recommended models for different types of runner

Suitable for: Budget-conscious beginners

adidas Runfalcon 5 BETSCA/FTWWHT/CBLACKJH6246 Size 42 2/3

Why it suits this profile: The mesh upper, Cloudfoam midsole and Adiwear outsole are designed for everyday running and short distances of 0 to 10 km.

How this product helps you avoid a common pitfall

The product information gives both the size and a specific intended distance, so you don’t have to choose this model based on looks alone.

Key benefits and features

Breathable mesh, Cloudfoam cushioning and an Adiwear outsole, according to the product specifications.

Suitable for: Shoppers looking for premium quality

Nike Zoom Vomero 5 HV2527-002 44.5

Why it suits this profile: According to the product description, this model combines mesh with synthetic overlays, a padded collar and Zoom Air units. That makes it suitable for sport and everyday wear.

How this product helps you avoid a common pitfall

The specifications list the material, fastening, cushioning and outsole separately. This lets you weigh up the practical features alongside claims about style.

Key benefits and features

Mesh with reinforcements, Zoom Air cushioning and a rubber outsole with a waffle tread, according to Nike’s product information.

Suitable for: Specific needs and intensive use

Salomon Speedcross 5 GTX W 416127 36 2/3

Why it suits this profile: According to Salomon, this model is designed for soft and mixed terrain. Its deep tread lugs, GORE-TEX membrane and Quicklace fastening make it a good fit for trail running and wet conditions.

How this product helps you avoid a common pitfall

This shoe hasn’t been chosen for cushioning alone: the product information clearly covers terrain, water resistance and grip.

Key benefits and features

GORE-TEX, a Contagrip TA outsole, an EnergyCell+ midsole and Quicklace, according to the product description.

Suitable for: Budget-conscious beginners

PELLIOT Running Shoes Unisex Lightweight Cushioning – Stable & Durable, Obsidian Black (EU 43)

Why it suits this profile: This unisex style is designed for the transition from road to trail and features a lightweight mesh upper with an EVA midsole.

How this product helps you avoid a common pitfall

The product page gives sizing information for different foot types and clearly states the intended terrain.

Key benefits and features

Sandwich mesh, responsive EVA cushioning and ROCKYTEC rubber, according to the product description.

Care and expected lifespan

How long running shoes last depends on your running distance, body weight, the terrain, how you store them and the materials they’re made from. Don’t replace a pair based on a fixed timeframe alone. Look out for:

• a tread that has become smooth;
• tears in the upper;
• a midsole that has compressed or worn unevenly;
• less support or comfort when running;
• permanent deformation of the heel counter.

Clean your shoes according to the brand’s instructions. Many models shouldn’t go in the washing machine or tumble dryer. Cleaning them by hand with a soft brush or damp cloth and leaving them to air-dry helps avoid unnecessary strain on the mesh, bonded seams and rubber.

When buying running shoes online, also check the current size, colour, stock availability, returns policy and product details. According to the product information, the listed models come with a statutory warranty of at least two years; additional rights may apply under the relevant Dutch law.

Frequently asked questions about running shoes

How often should I replace my running shoes?

It depends on how you use them and how much they’ve worn. Check the outsole, midsole and fit regularly. A visibly worn tread or reduced support are practical signs that it may be time to consider a new pair.

Are cushioned running shoes suitable for walking?

Often, yes – especially if the model has a comfortable fit and flexible sole. Check that the tread and firmness are suitable for the terrain you’ll be walking on.

Can I wear trail running shoes on tarmac?

You can, but they may feel heavier or stiffer than road shoes. Deep tread lugs also wear down faster on hard surfaces. Choose trail running shoes if you regularly run on woodland paths, sand or other unpaved terrain.