Running shoes are a core part of any runner’s routine. For those training regularly or preparing for a race, footwear is one of the few things that directly affects comfort, form, and injury prevention. With a wide range of running shoes available, knowing what to focus on is key. This guide breaks down the main types, features, and fit considerations that actually make a difference.
Running needs
Identifying your running needs before choosing a shoe helps narrow things down quickly. Consider your weekly distance, the type of terrain you run on, how often you train, and whether you’re focusing on endurance, speed, or general fitness.
Someone training for the New Zealand Marathon, for example, may prioritise a shoe with more cushioning and durability, while someone doing short, fast runs might need something lighter and more responsive. Your foot shape, arch height, and running mechanics (like heel striking or overpronation) also play a part.
Even weather conditions matter. In many parts of New Zealand, wet paths and variable terrain make grip and water resistance important. Having a clear idea of your usual running environment is the best place to start.
Road vs. trail running shoes
Road and trail shoes serve very different purposes, and choosing the wrong one for the job can lead to discomfort or even injury.
Road running shoes are designed for paved footpaths, asphalt, or compact surfaces. They’re usually lighter, more flexible, and have smoother soles, which help with transitions and keep the ride consistent. Cushioning levels vary, depending on how much shock absorption you prefer.
Trail running shoes are built for rougher ground, like dirt tracks, rocks, tree roots, and muddy slopes. They often have deeper tread patterns, stronger toe guards, and more structured uppers for better protection and foot stability. Some also include rock plates to shield against sharp debris, and water-repellent features to keep moisture out.
If your running routes include both types of terrain, a hybrid shoe can work, though these tend to compromise some performance aspects on each surface.
Choosing the Right Running Shoe
There’s no single “best” running shoe. The right shoe is the one that fits well, supports your natural movement, and matches how and where you run.
Foot strike is a key factor. If you tend to land on your heel, a shoe with more cushioning at the rearfoot and a higher heel-to-toe drop (usually 8–12 mm) might work well. If you land more towards the forefoot or midfoot, you may benefit from a flatter shoe with evenly distributed cushioning.
Your gait pattern also matters. Some people overpronate (their foot rolls inwards too much), which can lead to strain over time. While the link between pronation and injury is debated, shoes with medical support may offer extra stability for those who need it.
It’s a good idea to try on shoes late in the day when your feet are at their largest, and to bring the socks you normally run in. This helps get a more realistic feel for the fit.
Key Features to consider
A few specific shoe features affect performance, comfort, and durability:
- Cushioning: This refers to the foam used to absorb impact. EVA and TPU are common materials. Softer cushioning can feel better on longer runs, while firmer midsoles offer more ground feel and responsiveness.
- Heel-to-toe drop: This is the height difference between the heel and the forefoot. A 10 mm drop loads pressure towards the knees and hips, while lower drops place more stress on the calves and Achilles. What’s most suitable depends on your running history and technique.
- Stack height: This is the total thickness of the shoe under your foot. High-stack shoes provide a soft, padded ride but can feel unstable for some. Low-stack models offer better control but less cushioning.
- Outsole grip: This is especially important for trails or wet conditions. Look for deeper lugs if you run on loose or muddy surfaces. Softer rubber improves traction but tends to wear down faster on pavement.
- Upper construction: Knitted or mesh uppers offer flexibility and ventilation, but more structured builds may offer better hold for runners needing extra support or running on uneven ground.
Top Picks
Instead of focusing on specific brands, it helps to understand shoe categories. Daily trainers suit most runners with balanced cushioning and durability. Lightweight trainers are firmer and built for speed-focused runs like intervals. Max-cushioned shoes provide extra shock absorption and a softer ride, making them useful for longer distances or for those needing more impact protection.
Choosing based on your training type and comfort needs is more effective than relying on brand names alone.
Specialised running shoes
Some shoes are designed to support runners with very specific needs.
Carbon-plated running shoes
Carbon-plated shoes are designed for racing or high-effort training. The plate, built into the midsole, helps with forward motion by stiffening the sole and reducing energy loss during toe-off.
These shoes are often used in marathons or half-marathons by competitive runners, but they’re not designed for daily use. They tend to have lower durability and can cause extra fatigue in the calves due to their stiff structure.
For most runners, they’re best kept for race days or specific sessions like time trials. Runners with a history of Achilles issues may want to be cautious with high-stiffness models.
Tempo/speed training running shoes
These are the shoes used for faster workouts that don’t require the full features of a racing shoe. They often weigh less than daily trainers, with firmer midsoles and a more responsive feel.
Some include TPU or nylon plates for added snap without the rigidity of carbon. These shoes are a good middle ground for runners doing structured training with speedwork or progression runs. The materials are usually more durable than race-only shoes, making them a practical option for regular sessions.
Finding the perfect fit
A well-fitting shoe should feel secure around the heel and midfoot, with some room in the toe box. Aim for roughly a thumb’s width between your longest toe and the front of the shoe.
Foot width is another important factor. Some shoes come in wide or narrow versions, which is worth exploring if you often feel tightness or looseness in standard sizes.
Always test shoes with the socks you run in, and if possible, jog around in them briefly. Blisters, slipping heels, or pressure points usually show up quickly and only get worse during longer runs.
Rotating two pairs of shoes throughout the week can also help manage wear and give your feet a break from repetitive patterns.
