Choosing running shoes: a practical guide for road, trails and racing

A pair of running shoes can look impressive on paper, yet still not suit your route or your feet. A lightweight shoe with a carbon plate, for instance, isn’t automatically right for daily training. And a trail model with a waterproof membrane can be handy on wet forest paths, but feel less smooth on tarmac.

The most common pitfalls when buying running shoes are:

• Confusing technology with suitability: a carbon plate, thick sole or high energy return means little if the fit isn’t right.
• Only looking at the brand or colour: men’s running shoes and women’s running shoes can differ in last, sizing and available colours. Always check the concrete product specifications.
• Ignoring the running surface: road running shoes have different characteristics from trail running shoes. An aggressive tread can feel unnecessarily heavy on the street, while a flat road outsole offers little grip on mud or loose stones.

The key characteristics of running shoes

1. Start with surface and intended use

Decide where you mostly run:

• Road and cycle paths: choose a relatively flat sole with comfortable cushioning and a smooth transition from heel to toe.
• Gravel and mixed terrain: a model with a stable build and a versatile rubber tread is more practical.
• Forest, mud and technical trails: look at lug depth, grip, toe protection and stability. For this, also see our pick of the fastest trail running shoes.
• Training and racing: marathon shoes and racing shoes are often lighter and more responsive. They’re not always the comfiest choice for easy everyday use.

The Salomon DRX DEFY GRVL, for example, is designed for gravel and mixed terrain. According to the product description, this model combines an Active Chassis with Energy Foam and an All Terrain Contagrip outsole. Those are verifiable traits that suit uneven ground, but they don’t automatically make the shoe right for every runner.

2. Check fit, width and size

A good fit prevents heel slippage and pressure on your toes. Keep these points in mind:

• Leave a small amount of space in front of your toes, especially for longer distances.
• The heel should feel secure without needing to crank the laces too tight.
• Look at the stated last: some models have a regular fit, others a racier shape or a wider forefoot.
• Compare the size chart with your foot length. An EU size can feel different between brands or even models.

The LI-NING FEI DIAN 6 ELITE is described as having a snug, race-focused fit. The manufacturer suggests going up half a size for wide feet or if you prefer more toe room. The LI-NING RED HARE 9 ULTRA is also described as performance-focused, with the same option for extra space.

Ideally, try a new pair indoors with the socks you run in. Also check whether your chosen size is actually available; the models on offer are sometimes tied to a single specific size.

3. Assess cushioning, weight and plate technology together

Cushioned running shoes are geared towards comfort during longer or easier runs. A softer midsole can feel great, but an ultra-soft shoe won’t give every runner enough control. So also consider platform width, heel construction and stiffness.

Carbon-plated running shoes are usually intended for pace work and racing. A plate can make the transition feel more direct, but it also takes getting used to. Don’t use such a model purely because of a marketing claim about energy return. According to LI-NING’s own information, the FEI DIAN 6 ELITE features a T1000 carbon fibre plate and a SUPER BOOM CAPSULE midsole. The percentages quoted for energy return and grip are claims from the brand’s product description and not a blanket guarantee of your running performance.

For warm days, breathable running shoes with mesh or technical textiles make sense. In rain, a waterproof shoe can be more appealing. The Salomon XA Pro 3D v9 GTX uses, according to the product information, a GORE-TEX membrane, 3D Advanced Chassis and Contagrip rubber. That suits wet trails and walks, but waterproof materials can be less airy than an open mesh upper.

Recommended models by runner type

Suitable for: Budget-conscious beginners

adidas Runfalcon 5

Why this suits the profile: According to the product information, this model is intended for everyday running and short distances from 0 to 10 km. The mesh upper and Cloudfoam midsole suit beginners looking for one pair for short runs and general use.

How this product avoids the pitfall

The stated use prevents you from buying a race model for easy short loops. Do check whether the regular fit works for your foot.

Key benefit & highlights

Mesh upper, Cloudfoam midsole, OrthoLite insole and Adiwear outsole according to the product specifications.

Suitable for: Shoppers seeking top quality

Salomon Aero Glide 2 W

Why this suits the profile: According to the product description, these women’s running shoes are aimed at road, urban routes and daily training. The combination of textile, synthetic materials and a thick rubber sole suits regular use on hard surfaces.

How this product avoids the pitfall

The stated road use makes the choice clearer than a general lifestyle model. Don’t expect a trail tread for muddy paths.

Key benefit & highlights

Designed for hard surfaces, with a rubber sole and lace fastening for an adjustable fit.

Suitable for: Specific use & intensive users

LI-NING FEI DIAN 6 ELITE

Why this suits the profile: This model targets road races and marathon training. The product information mentions a race-focused fit, a SUPER BOOM CAPSULE midsole and a T1000 carbon fibre plate. According to LI-NING’s own research, specific percentages for energy return and responsiveness were measured; check whether that feel matches your running style.

How this product avoids the pitfall

Its use as a race and marathon model is clearly stated. That way, you won’t accidentally buy an everyday comfort shoe for a specific race goal, or the other way round.

Key benefit & highlights

Carbon fibre plate, race-focused fit, breathable BOOM FIBER upper and GCU outsole according to the product data.

Frequently asked questions about running shoes

How long do running shoes last?

Lifespan depends on how often you run, body weight, surface, care and wear. Pay particular attention to tread that’s become smooth, tears in the upper, or a midsole that’s visibly compressed. There isn’t a fixed mileage limit that applies to every model. Rotate pairs and let wet shoes dry naturally.

Which running shoes are suitable for road?

Choose models with a road-focused outsole, sufficient cushioning and a fit that keeps your heel stable. According to the product information, the adidas Runfalcon 5 is recommended for short road distances. The Salomon Aero Glide 2 W is specifically described for hard surfaces and urban routes.

Are carbon-plated running shoes suitable for everyday training?

That varies by runner and by model. A carbon plate can feel stiffer and more direct, but it’s not essential for easy runs. Only use a race model if the fit, comfort and familiarity suit your training plan. Also check the size chart and, if in doubt, don’t choose solely on the basis of a performance claim from the brand.