Choosing running shoes: how to find the right pair for every training session

Buying a new pair of running shoes sounds simple, until you have to choose between lightweight running shoes, models with extra cushioning, trail running shoes and racing shoes. Marketing copy often focuses on speed, comfort or grip, but does not always explain what that means for your everyday use.

For runners in the Netherlands, three pitfalls are particularly relevant:

• Choosing a shoe based on appearance or brand name: Adidas running shoes and Salomon running shoes include different models for tarmac, speed training or off-road terrain. The brand name alone says little about which application is right for you.
• Focusing too much on cushioning: A soft midsole can feel comfortable, but a shoe must also provide a stable fit and suit your running style.
• Checking the size without measuring foot length: European sizes can fit differently from one model to another. Measure your foot in millimetres and check the size chart for the specific product.

Which running shoe features deserve attention?

1. Midsole and cushioning

The midsole largely determines how the shoe feels while running. EVA foam, Bounce and Lightstrike are different material and construction choices. Do not just look at the amount of cushioning; also consider the intended use:

• For running shoes for everyday use, even, comfortable cushioning is practical.
• For speed sessions, a more direct and responsive feel may be preferable.
• For long distances, extra cushioning can be comfortable, provided the shoe does not feel unstable.
• For races, lightweight models with a responsive midsole are often designed for pace, but they are not automatically suitable for every runner.

Descriptions such as ‘return energy’ or ‘absorb impact’ are product claims. According to the manufacturer’s product information, certain models offer these features; you cannot automatically infer a medical effect or protection against injury from them.

2. Upper and breathability

Breathable running shoes generally have a mesh or textile upper. This can promote airflow, which is especially comfortable during longer sessions or in warm weather. Also check the construction around the midfoot:

• Open mesh can feel lightweight and airy.
• Synthetic reinforcements can provide extra structure, but may make the upper less flexible.
• A close fit can feel comfortable at speed, while a wider toe box provides more room during long runs.
• For narrow feet, a slim-fit version may offer a better fit than a standard model.

A fully airy upper is not always ideal in rain and mud. For trail running shoes, hard-wearing material and protection against branches or stones are often more important than maximum ventilation.

3. Outsole and grip

Surfaces in the Netherlands range from tarmac and cycle paths to woodland trails, wet leaves and mud. Therefore, look at the tread pattern and rubber:

• For road use, a flatter tread with rubber sections usually provides sufficient grip.
• For woodland routes, running shoes with good grip are more practical when the sole has enough tread.
• For rocky or muddy paths, a trail sole with deeper lugs and tougher rubber is suitable.
• A sole designed for off-road terrain may feel less smooth on slippery tarmac.

According to PELLIOT’s product information, the ROCKYTEC outsole is intended for surfaces including wet rocks, mud and loose sand. Some versions mention Vibram Megagrip. Always check which sole comes with the selected version; not every version necessarily has the same composition.

Checking fit and size

Measure both feet at the end of the day, when they are often slightly larger. Put on a thin running sock and measure from the heel to the tip of the longest toe. Then compare the measurement with the product page.

When trying the shoes on, pay attention to the following:

1. Your toes should not touch the front.
2. Your heel should stay in place without tightening the laces excessively.
3. The midfoot should feel secure but not constricted.
4. For trail running, sufficient control is important, but too little room can become uncomfortable on descents.
5. For children, growing room is important, but a shoe that is too large may slip while running.

Men’s running shoes and women’s running shoes sometimes differ in the last, width and size range. So look at the specified foot length and fit, rather than just the men’s or women’s label.

Our recommendations by user profile

Suitable for: Budget-conscious beginners

PELLIOT Running Shoes Unisex Lightweight Cushioning – Obsidian Black

Why it suits this profile: According to the product information, this unisex model is designed for road-to-trail use. This makes it suitable for anyone who alternates between city streets, park paths and light trails.

How this product avoids the pitfall

The product page lists a size chart in millimetres, standard and slim-fit versions, and a rubber ROCKYTEC outsole. This means you do not have to rely solely on appearance or generic marketing language.

Key benefit & advantages

Sandwich mesh and woven material; EVA midsole; standard and slim-fit options available according to the product information.

Suitable for: Shoppers looking for premium quality

Adidas Adizero Boston 13 M

Why it suits this profile: According to adidas, this model is designed for intensive training in preparation for race days. The combination of a textile upper, Lightstrike Pro and ENERGYRODS suits runners who prioritise pace.

How this product avoids the pitfall

Its intended use is clearly described as speed training and race preparation. So this is not a random everyday trainer being marketed as a racing shoe.

Key benefit & advantages

Lightstrike Pro midsole with ENERGYRODS; Lighttraxion outsole with Continental Rubber; breathable textile upper according to adidas.

Suitable for: Specific use & intensive users

LI-NING Red Hare 9 Ultra men’s running shoes

Why it suits this profile: The product information positions this model for intensive interval training and long-distance races. Its race-focused fit is relevant for runners looking for a close-fitting shoe.

How this product avoids the pitfall

The profile and sizing guidance are described specifically. According to the product information, anyone wanting extra room for thick socks should consider going half a size up.

Key benefit & advantages

Three-layer BOOM midsole; BOOM FIBER mesh; GCU outsole and fibreglass plate according to the product description.

Running shoes for tarmac, trails or everyday use

For many Dutch runners, one pair that can handle several situations is an appealing choice. According to their product information, PELLIOT models are designed for the transition from road to trail. For tarmac-only running, a road model such as the Salomon Aero Glide 2 W may be the more logical option; the product page describes this model as suitable for hard surfaces and everyday training.

A model such as the Adidas Ultrarun 5 is aimed at everyday runs and casual use according to adidas. This makes it more practical for anyone who also wants to wear their running shoes outside training sessions. Skechers trainers such as the Bobs Geo-New, on the other hand, are primarily casual models. According to the product information, they have a textile upper, rubber sole and Memory Foam insole, but they are not automatically a substitute for running shoes during regular running training.

Care and expected lifespan

Lifespan depends on body weight, running frequency, surface, rotating several pairs and storage. Look out for these signs:

• The tread has visibly become smoother.
• The midsole feels uneven or remains compressed.
• The heel slips more than it did when the shoes were new.
• The upper shows cracks at frequently flexed points.
• The way the shoes feel when you run has clearly changed.

Do not routinely machine-wash running shoes. The product information mentioned generally recommends cleaning them with a damp cloth or washing them by hand with mild soap, then leaving them to air-dry, away from direct heat. Alternating with a second pair can shorten drying time and prevent you from constantly running in damp shoes.

Frequently asked questions about running shoes

How often should I replace my running shoes?

There is no fixed timeframe that applies to every runner. Look at wear on the outsole, deformation of the midsole and changes in fit. Someone who runs on tarmac several times a week will generally put different demands on a pair than someone who occasionally trains on soft woodland paths.

Are lightweight running shoes suitable for beginners?

They can be, as long as the fit and stability are right for you. Low weight says nothing about the amount of cushioning or whether the shoe suits your running style. Beginners should first determine the intended use, their foot length and the type of surface they want to run on.

Can I use the same running shoes for tarmac and trails?

Only if the sole and upper are designed for both. A road model may provide less grip on mud or loose stones. In that case, a hybrid model with a more versatile tread pattern, such as a version described in the product information as suitable for road-to-trail use, is a practical choice.