How to choose running shoes

We spoke to our partners Run4It to find out how to choose the best running shoes for you - NHS Staff Benefits members can save 10% off full-priced products!

How do the right running shoes help? 

Running is very good for you, but it can be hard work. It’s normal to run out of steam after a few miles or feel like the pace is a bit too fast. It’s also common for legs to get tight, joints to feel irritated and feet to become tender. A good pair of running shoes will make starting running and sticking with it that bit easier, more comfortable and enjoyable. 

There’s no best brand or magic shoe. What works for your friend, colleague or running partner, might not work for you. That’s because we all run differently and have particular needs. Running shoes are made with an array of cushioning and support features to cater for varying requirements. Getting the right shoes for your individual running style is the key to getting the most from your runs. Both from an injury prevention and comfort point of view. 

Extensive research and development is carried out to ensure that running shoes offer a lot more help than your everyday pair of shoes and that is why they come at a certain price. At Run4It, we select a wide range of options from leading running brands. The price range reflects certain design features. Typically as the price increases, more advanced materials and construction techniques are used to make the shoes. For example, there might be more cushioning or an upper material that contains advanced stitching techniques. However, it comes back to what is right for you and your decision should be based on this. Buying the most expensive shoes might not be the right option. 

Should running shoes be soft or firm? 

At Run4It, we split road running shoes into two cushioning categories: ‘Soft’ and ‘Responsive’. 

Soft shoes are, well as they sound, soft. The main benefit of a running shoe with soft cushioning is how our joints are affected. Our joints flex and bend while running to absorb the impact of landing on harder surfaces. A thick layer of soft cushioning reduces the need for our knees and hips to flex as much and absorb as much of the load. If you’re going out for runs at a consistent pace or effort and feel your knees or hips as you go on, it may be a sign your shoes aren’t quite helping as much as they could. 

Some runners mix up their pace in runs and incorporate some intervals into their weekly plan. Having a slightly firmer cushioned shoe helps increase energy return and makes it easier to move faster. Responsive shoes use firmer midsole constructions and some include stiffer structures like carbon fibre plates to help you move from A to B in less time. If you’re doing any events and are chasing a faster time, you’ll want to check out the options that contain the extra help. 

It’s best to think of cushioning in running shoes as a spectrum. Some models sit on the very soft end of the scale and are best suited to slower paced runs at a consistent effort. At the opposite end of the scale, firm shoes feel best at quicker efforts. There’s then a range of options which offer a degree of softness and responsiveness that perform at a mixture of paces. Opting for the right level of cushioning to match your goals and needs is an important part of selecting the right running shoes. 

What’s the difference between neutral and stability running shoes and how do I know what support I need? 

When it comes to support, all running shoes have a degree of support in them. The main difference between neutral and stability shoes is that stability options are made with a specific structure or design that actively reduces pronation. Pronation is simply the inward rolling motion of our feet after landing. This is our body’s natural way of shock absorption. A neutral shoe will slow down the speed at which our feet pronate and offer an element of guidance to the feet and legs. This helps reduce the stress placed on muscles, tendons and joints. Stability shoes will also reduce the speed of pronation but can actively reduce greater ranges of pronation. Features like firmer sections of cushioning, guidance rails and stiffer structures work with the feet and legs to guide them through an optimal path. High levels of rotation at joints can lead to discomfort and getting the right support helps a lot of runners. 

Get gait analysis! 

The easiest way to find out what support is best for you is to have your feet analysed. This provides the clearest picture as to what level of support is suitable. Shoes which are classified as a similar level of support often work differently from runner to runner. These subtle variations can be seen in the analysis and the potential to make an informed decision is significantly improved. You can visit any of the Run4It shops and be taken through our free +runlab service. Our unique process helps simplify the process of finding the right running shoes for you. We will talk through your running goals, analyse your gait while running on a treadmill and then suggest the right running shoes for you. 

If you can’t make it into one of our shops, you can find our full range on run4it.com. This is full of informative advice and a member of the Run4It Customer Service team can help with any questions. Don’t forget to check out The Run4It Journal and Podcast for more helpful information.

Running shoes for walking 

Running shoes are also very comfortable for walking and standing for long periods of time. If you spend a lot of time on your feet and do lots of walking, running shoes can help ease the pressure on your feet and legs. Some models are available in darker or more muted colourways that are more suitable for work. 

At Run4It we are pleased to also offer any NHS Staff members a 10% discount on full-priced products. Our ambition is to help improve people’s running and we’re passionate about offering the best service possible.