A Beginner's Guide to Choosing the Perfect Pair of Running Shoes

When you first start running, you can wear any shoes that are comfortable. But pretty soon you'll probably want to get yourself a pair of "real" running shoes, and that's when you'll find yourself staring at a wall of shoes, wondering why the heck there are so many different ones, and how some can be worth $300 while others are under $100. Here, I'll give you a guide to the different types of running shoes out there, and some practical advice for choosing the ones that are right for you.

What makes a running shoe different from any other shoe?

Running shoes typically have a flexible sole and enough structure and cushioning to support your feet as you hit the pavement over and over. You can go for a run in any footwear you want, but a shoe that is made specifically for running will do the job best.

Shoes marketed as casual footwear, and not for any particular sport, probably won't hold up well to repeated miles. The foam may be too squishy, the structure not supportive enough, or you may just find your feet ache if you run in them for very long. These are OK in a pinch but aren't ideal.

Shoes marketed for other sports are usually specialized for purposes other than running, even if those sports have some running in them. For example, basketball shoes tend to be very stable, because they're designed to keep your foot solidly in one place when you're changing direction on the court. But when you're running miles at a time in a forward direction, an efficient stride will have your foot roll through a variety of positions. So a running shoe needs to allow (and maybe subtly shape) that rolling motion.

The American Podiatric Medical Association recommends that runners choose shoes that provide good shock absorption (through their cushioning) and that match your arch height, whether your arches happen to be high, medium, or low. It also calls for replacing your running shoes regularly, at least every 600 to 800 miles. (Shoe companies would prefer you replaced them even sooner. I have the full story on the real lifespan of running shoes here.)

Where to buy your running shoes

The best place to buy running shoes is a store where:

• You can walk in and try on the shoes, since comfort is the single most important factor in choosing a good running shoe.

• The store is dedicated to running (not sporting goods or athletic shoes in general), because they'll have a better selection, and the employees will be able to give advice that is specific to running.

• The return policy allows you to return the shoes even after running in them a few times, because you don't really know how good a shoe is for running until you've put a few miles on it.

While there are a few running-specific chains, like Fleet Feet and Road Runners, a lot of good local running stores are independent. Search or ask around to find good running stores in your area.

If you can't visit a store in person, the next best thing is to order online from a website with a good return policy. We have a list of online stores here that fit the bill. If you have shoes you love from one of those brands-say, you swear by Nike's soccer or weightlifting shoes-consider starting with that brand, since the fit may be similar.

The types of running shoes you should know

When you're looking at that wall of shoes, it helps to know the major categories on the market. These are the biggest ones to look out for.

Neutral shoes

What they are: A neutral" shoe is one that doesn't try to control the way your foot moves. Most running shoes are neutral, unless they say otherwise. A neutral shoe with a moderate amount of cushioning may be called a daily trainer"-it's the kind of shoe you'll wear for most of your running, that's suitable for just about anything.

Who should try them: If you don't know where to start, start here. And even if somebody recommends you a different type of shoe, try on a few neutral daily trainers anyway.

Examples: Asics Novablast, Saucony Endorphin, Nike Pegasus, Brooks Ghost.

Brooks Women's, Ghost 16 Running Shoe - Wide Width $139.95 at Amazon Shop Now Shop Now $139.95 at Amazon Stability or motion control shoes

What they are: These shoes restrict the motion of your feet to prevent them from rolling inwards as you run. A little bit of this inward movement (called pronation) is normal, but these shoes are meant for people who overpronate." Motion control shoes are the ones that restrict your foot's movement the most; stability shoes are a less extreme version.

Who should try them: If you have flat feet, or have been told that you overpronate," consider giving these a try. That said, there's a big caveat: many people in this category actually do better in a neutral shoe.

Examples: Brooks Adrenaline, Asics Gel Kayano.

ASICS Men's Gel-Kayano 30 Running Shoes $99.95 at Amazon $109.95 Save $10.00 Shop Now Shop Now $99.95 at Amazon $109.95 Save $10.00 Carbon-plated shoes (super shoes")

What they are: These shoes contain a carbon-fiber plate that makes them even springier than the typical running shoe's foam. These have only been on the market since about 2017, but have quickly become popular among competitive runners. People really do seem to run faster when they wear them.

Who should try them: Experienced runners who want a boost, and have some cash to burn. Even though plated shoes make you faster," they're not a good choice for most beginner runners. Plated shoes may not help slower runners much (if at all), and some runners find them uncomfortable. They're also the most expensive type of shoe out there.

Examples: Nike Alphafly, Asics Metaspeed Sky.

Nike Alphafly 3 Women's Road Racing Shoes $259.99 at Amazon Shop Now Shop Now $259.99 at Amazon Racing shoes

What they are: Long-distance racing shoes (like for marathoners) are often a carbon-plated style, discussed above. Shorter distance racing shoes, like those marketed for 5K and 10K road races, tend to be lightweight to the point of feeling flimsy, and have foam that feels responsive" in the way it bounces back after being compressed. And then there are track spikes, meant for athletes who compete on actual oval tracks.

Who should try them: If you're not on a track and field team, you don't need to worry about track spikes. For the rest of us who run road races, experienced or faster runners may want to pick up a racing shoe or plated shoe for our faster runs or race days. Beginners and even intermediate runners don't need to worry about this category.

Examples: Nike Streakfly, Altra Escalante Racer.

ALTRA Men's Escalante Racer 2 Running Shoe $139.95 at Amazon Shop Now Shop Now $139.95 at Amazon Trail shoes

What they are: Shoes meant for trail running have a tread that will keep you secure on uneven ground. They may have a little more structure than typical running shoes, to protect your feet from rocks and debris, and to provide some stability as you land each step. Some are waterproof or water-resistant. Trail shoes often look like hiking boots (minus the tall ankle).

Who should try them: If you love running rugged trails, and your regular running shoes aren't doing the job, look into a pair of trail running shoes. I wouldn't buy trail shoes just to run the occasional trail, especially if it's a gentle one; regular running shoes are usually fine for casual trail running.

Examples: Hoka Speedgoat, Saucony Peregrine.

Saucony Women's Peregrine 14 Sneaker $139.95 at Amazon Shop Now Shop Now $139.95 at Amazon Minimalist shoes

What they are: A decade or two ago, the barefoot running craze made its mark on the shoe world, inspiring both those weird toe shoes (I owned several pairs, roast me) and several models of more normal-looking minimalist shoes that are still sold to this day. They aren't very popular anymore, but they're still out there. Minimalist shoes feature little to no cushioning, may be zero drop" (no difference in height between the heel and the front of the shoe), and often have a wide toe box.

Who should try them: If you wear minimalist shoes in your everyday life or in the gym, you may like them for running as well-although most people are happier, and can put in more miles, in shoes with at least a little bit of cushioning.

Examples: Merrell Vapor Glove, Xero Mesa.

Xero Shoes Mesa Trail WP, Women's $144.99 at Amazon Shop Now Shop Now $144.99 at Amazon Men's, women's, and kids' shoes

Most running shoes are available in both a men's and a women's version, and sometimes in a children's version as well. Are those shoes any different from each other, aside from the size ranges they come in? Only a little.

• Men's shoes are typically wider than their women's counterparts (at equivalent sizes). If you're a woman with wide feet, or a man with narrow feet, consider crossing the aisle to see what the other side has to offer.

• Men's and women's shoes may be made with slightly different shapes. For example, women's shoes sometimes have a narrower heel. This will depend on the brand, though.

• Kids' shoes are often made of less sturdy materials. Kids' bodies are lighter, so their shoes don't have to support as much weight or impact. And kids often outgrow their shoes before truly wearing them out, so kids' shoes aren't always made to last.

All of this may vary by brand, so don't take these generalities as ironclad rules. If you need to convert sizes, you can usually add 1.5 to your men's size to find your women's size, or vice versa. In most brands, a men's 6.5 is a women's 8.

How to know when you've found the right shoe

The types of shoes I described above will help you to narrow down the function of your shoe (do you want a daily trainer, a racing shoe, a trail running shoe?) but the fit is entirely personal.

A store employee or fellow runner may try to steer you toward a certain type of shoe based on the shape of your feet or the subtleties of a gait analysis" test, but that theory fell apart in the early 2010s thanks to a series of studies from the U.S. Army. Recruits were either put in the right" shoe for their foot type, or were deliberately put in the wrong one. The result: people who ran in neutral shoes tended to have the fewest injuries, regardless of what foot type they were judged to have. That's why I recommend that, no matter what the salesperson steers you toward, you should always try on a neutral shoe or two as well.

Ultimately, the best advice for choosing a running shoe is devastatingly simple: the best shoe for you is the one that feels comfortable when you run. This may or may not be the one that feels most comfortable when you first try it on. (You may also notice that shoes feel different after they get a few miles on them; I always wear my running shoes on walks and around the house for a few days to break them in. Not everybody finds this necessary, though.)

Running stores often have a treadmill in-store so you can try your shoes at a jogging pace without leaving the building. And, as mentioned above, you'll want to lean on the stores and companies with a good return policy so that you can road-test your new shoes.

All that said, you don't have to ignore the salesperson's advice. They can help to narrow down your choices based on what you want to use the shoes for, and which shoes have worked for you in the past. It is not weird to bring your old shoes with you when you go to shop for new ones, so you can show the salesperson the wear pattern and discuss what you like and dislike about them.