The best running shoes fit like a glove, have plenty of cushioning and a lightweight feel. Whether you’re logging conversation-pace miles or training for a 10K to marathon, there’s a shoe for you.

If you overpronate, look for a shoe with stability features to prevent excess movement as you run. High-intensity interval training often includes lateral movements and plyometric moves, which require training shoes designed to support your feet while moving side-to-side.

Foot type

Choosing running shoes that match the foot type of the athlete is crucial to reduce injury risk. There are three basic types of feet: a low arch (flat feet), a normal arch, and a high arch. Each type of foot pattern influences the way in which a runner distributes force over time. The shoe drop also has a significant impact on load distribution. High-drop shoes support the natural movement of the foot, and prevent excessive stress on proximal knee and ankle structures. These shoes are best suited for beginners and those with foot or ankle injuries.

Runners who overpronate require maximum stability and cushioning. Overpronation is caused by the foot rolling inward more than it should during a run. This pattern can cause increased pressure on the outer edge of the foot and shin, potentially leading to pain and injury. Running shoes that are designed for overpronation provide extra cushioning in the midfoot and a firmer structure in the arch.

Underpronators have the opposite problem and tend to have less cushioning in the shoe. This pattern is typically associated with lower arches, and can lead to discomfort in the front of the foot and toes. Underpronation can be corrected by using a more flexible shoe with a wider toe box.

Neutral pronators have a moderate arch and typically don’t experience foot or ankle injuries. These runners prefer neutral running shoes that have a softer and more flexible heel counter with a bit more side-to-side twist and less extra arch material on the inside.

Taking the guesswork out of shoe shopping is easy by visiting a specialized running store and asking to have your gait assessed on the treadmill. Video technology provides a view of the foot’s trajectory and leg angle, revealing nuances that may be missed with a simple “wet test.” The right shoes for your biomechanics will feel like they are a natural extension of your foot and enhance your running performance while minimizing injury.

Gait

The way a runner moves his or her feet while running can have a significant effect on the quality of the run. Gait analysis helps REI determine the best shoe for a runner, based on the unique movement pattern of the individual. This process is a crucial step in finding shoes that keep runners happy and healthy.

The most common method of analyzing a runner’s gait involves using a mirror to observe the foot strike of the runner. This allows the analyst to determine whether or not the runner is an overpronator, underpronator or neutral. An overpronator is a runner who rolls inward excessively as the foot strikes the ground. Overpronation can lead to knee pain and other injuries. This type of runner needs a shoe that provides stability.

An underpronator is a runner who does not roll inward as the foot strikes the ground. Underpronators typically have high arches. This type of runner tends to have flat feet and requires a shoe that is cushioned.

A neutral runner is a runner who does not pronate or supinate. This runner does not need a specific type of shoe, but may require extra padding or a stiffer midsole for support.

It is important to understand that there is no single, ideal shoe for every runner. Instead, the shoe choice should be individualized based on the runner’s biomechanics and training goals. This personalized approach ensures that the footwear matches a runner’s unique mechanics, reducing injury risk and optimizing performance. To learn more about the factors that go into choosing a good pair of running shoes, visit an REI retail store and talk to an expert. They’ll be happy to help you find the right shoe for your unique running style and goals.

Weight

Whether you’re a casual runner or a seasoned marathoner, shoe weight can have a significant impact on your running mechanics and comfort. Understanding the different implications of light versus heavyweight shoes can help you make a more informed decision that will support your goals while reducing your risk of injury.

Lightweight running shoes are typically associated with increased speed and performance because they require less energy to lift and propel forward. However, lightweight shoes also sacrifice cushioning and support, which can lead to discomfort during longer runs or on rough terrain.

Conversely, heavier shoes offer greater durability and traction for runners who prefer to tackle rough surfaces or long distances. These features may come at the expense of a lighter weight, but they can be crucial for those who want to maintain a healthy running posture while minimizing fatigue and injury risk.

Research has shown that shoe weight can significantly influence an athlete’s running economy, which is the amount of effort it takes to run a certain distance at a given velocity. One study found that elite marathoners who wore shoes 100 grams lighter than their normal pair ran about 57 seconds faster.

However, the relationship between shoe weight and running economy is more complicated than a simple equation. Previous studies in Kram’s lab have found that the trade-off between shoe mass and cushioning isn’t as simple as “less is more.” When a runner reduces shoe mass by sacrificing cushioning, it actually increases the energy cost of running because the muscles must work harder to absorb the impact. This can be especially problematic for aging athletes who may not recover as quickly from exertion.

Style

In addition to choosing running shoes that fit correctly and are appropriate for your foot type and running style, you should consider how often you will run, what kind of terrain you’ll be using, and the type of workout you’ll be doing. For example, some runners prefer to have a pair of lighter road running shoes for speed work and tempo runs and a more cushioned option for recovery days and long mileage. In general, running shoes should be replaced every five hundred miles.

Running is a high-impact activity, and the right footwear can make all the difference when it comes to comfort and performance. The wrong footwear can lead to injuries such as stress fractures, plantar fasciitis, and achilles tendinitis. Whether you’re a seasoned marathoner or just starting out, the right shoes can help keep you moving toward your goals while protecting your feet.

The right running shoes will provide the support, cushioning, and features you need to stay safe and healthy during your workouts. If you’re not sure where to start, consult a podiatrist who can offer expert advice and care.

When selecting a pair of running shoes, consider your needs and goals. Are you training for a 5K or marathon? A lightweight racing shoe with a flexible sole is the best choice. Are you a beginner who wants a versatile daily trainer? A light and cushioned shoe will give you the support you need. If you’re a dedicated runner who wants to improve your time, a super shoe built for speed, efficiency, and race day performance is the best fit.

Comfort

There are plenty of variables that affect your comfort while running, such as how narrow or wide the shoe fits and how roomy its toe box is. You may also have preferences in terms of cushioning, or the amount of support and traction you need depending on your training needs, terrain and distance. But the biggest factor in choosing shoes is your own sense of how they feel to run in, which researchers call the comfort filter.

If you select a shoe that makes you move in a way that feels unnatural to your foot, it will put extra stress on your muscles and joints and could lead to injury. That’s why it’s important to find a pair that is comfortable right away.

While much of the focus in the supershoe era has been on what can make you a percent or two faster, research suggests that most runners are more interested in avoiding injuries. So rather than chasing trends, podiatrists recommend that you use the comfort filter.

Specifically, you should match the way your shoes feel when running to how they feel when you try them on in the store. When you run in a pair of shoes, rate them on a scale of 1 to 9 for how cushioned they are and how much cushioning you’d like in a shoe (on the same scale). If your perceptions are close, it means your shoes are a good fit.

Other factors to consider when selecting a pair of running shoes include how often you will wear them, since daily use requires more cushioning, and the kind of terrain on which you’ll be running, as muddy trails require different features than a flat, smooth road. But above all, a snug but comfortable fit in the heel and midfoot with a roomy toe box will keep your feet happy while you train and run.