Beginner's Guide to Buying Running Shoes
This weekend, I stopped by my local running store, and it was packed with people buying new shoes to kick off their running season. Everywhere I looked, someone was testing a pair, getting their feet scanned, or asking questions about features they didn’t quite understand.
At first glance, the process can feel overwhelming—so many brands, styles, and tools to help you decide. But buying the right running shoes doesn’t have to be complicated. With a little knowledge, you can find the perfect pair to keep you comfortable, confident, and injury-free.
Let’s break it down so you can avoid common pitfalls and find the perfect pair for your next run.
“A journey of a thousand miles begins with a single step—and the right shoes.”
Common Mistakes
It’s great to see so many people investing in proper running shoes, but even with foot scans and helpful employees, there are still a lot of misunderstandings.
With so many options at the store providing solutions to different problems and running store staff who aren’t fully trained in running or gait analysis, it’s easy with a simple misinterpretation of your needs to fall into traps that don’t serve you as a runner.
1. Buying for Style Over Function: It’s tempting to choose the shoe that looks the best on the shelf, but your feet don’t care about color schemes or trendy designs. The wrong choice could leave you with blisters, discomfort, or even injuries. Always prioritize fit and function over appearance—you’ll thank yourself halfway through your first long run.
Pro Tip: Many shoes come in different color options that might not be on display. If you find the perfect fit but don’t love the color, ask if the store can order a different one.
2. Ignoring Fit and Gait: Your feet are as unique as your running style, so understanding their shape and movement is crucial. Factors like arch height, pronation/supination (how your foot rolls when running), and overall foot size and width affect the type of shoe you need.
Most running stores now offer gait analysis or foot scanning technology. Don’t skip this step. It’s a valuable tool to help you find shoes that fit, but don’t let the numbers override how you feel about them.
Pro Tip: You want a shoe that’s at least half a size bigger than you’re used to to give your foot room for your toes.
3. Over-Correcting with Stability Shoes or Inserts: One of the most common mistakes new runners make is overcorrecting perceived weaknesses, like thinking they need extra arch support or stability for “weak arches.” Stability shoes and inserts often seem like the safe choice, but unless a doctor or specialist has recommended them, they can cause more harm than good.
Overly corrective shoes can force your feet into unnatural positions, leading to discomfort and even injuries over time. Trust your natural movement—most runners benefit from neutral shoes that allow their feet to move naturally.
Pro Tip: If you’re unsure whether you need extra support, start with neutral shoes and listen to your body. Pain, discomfort, or recurring issues like shin splints might indicate a need for professional gait analysis or medical advice before turning to stability shoes or inserts.
What to Look For
When it comes to buying running shoes, the perfect pair often comes down to how they feel on your feet. I’ll never forget the first time I put on Hokas—it was like they were made for me compared to other brands I’d tried. That’s the feeling you’re looking for: shoes that immediately feel like the right fit.
Trust your gut—and follow these guidelines:
1. Neutral Shoes: Neutral shoes are designed to provide support without altering your foot’s natural movement. Unless you have a medical condition requiring stability or motion-control shoes, neutral shoes are your safest bet for injury prevention and long-term comfort.
2. Comfort and Fit: The right fit is everything. Your shoes should feel snug but not tight, with about a thumb’s width of space between your longest toe and the end of the shoe. This ensures enough room for your toes to move while preventing blisters. Don’t be afraid to size up!
3. Activity-Specific Features: The type of running you do will influence the shoe you need:
Trail Running: Look for shoes with added grip and durability to handle uneven surfaces.
Road Running: Focus on lightweight, cushioned shoes for smooth surfaces.
Hybrid Shoes: If you mix trail and road running, choose a versatile shoe with moderate grip and cushioning.
Testing and Replacing
1. Testing Tips: When shopping for running shoes, timing matters. Try shoes on in the afternoon when your feet are naturally swollen—just like they’ll be after a run. Bring the socks you plan to use for running, and if the store has a treadmill, take advantage of it to test the shoes in motion.
Pay attention to how the shoes feel immediately. They should feel comfortable and supportive without any need for "breaking in." If something feels off, trust your gut—it’s likely not the right fit for you.
2. Dedicated Running Shoes Only: Reserve your running shoes exclusively for running. Using them for errands or casual wear can compress the midsoles prematurely, reducing their cushioning and support. Keeping your shoes specific to running helps them last longer and ensures they perform as intended during your runs.
3. Replacing Shoes: Running shoes don’t last forever. A general guideline is to replace them every 300–500 miles, depending on the shoe type, your weight, and running conditions.
However, mileage isn’t the only indicator—listen to your body. If you start feeling more impact or discomfort during your runs, notice uneven wear on the soles, or see visible midsole compression, it’s time for a new pair. Running in worn-out shoes increases your risk of injury, so don’t wait too long to replace them.
If the tread has been worn smooth in parts, it’s a good indicator of needing new shoes.
The right running shoes can make all the difference in your training, comfort, and injury prevention. By avoiding common mistakes, understanding what works for your feet, and testing shoes properly, you can confidently find a pair that supports your goals.
Take your time, prioritize fit and function, and remember—it’s worth investing in the right pair. You’ll feel the difference with every step.
Ready to lace up and hit the road?