How to buy running shoes: Keep your foot shape, running style, training plan in mind

The right running shoes can make all the difference. They keep you comfortable, improve your performance, and help prevent injuries. (Image: Pexels)

Picking the right running shoes goes beyond appearance – it's about comfort, performance and protecting your body from harm. Each runner has a distinct foot shape, gait and training plan so the "ideal" shoe differs for everyone. The abundance of choices can make you feel lost. But concentrating on a few crucial aspects simplifies the process.

Here's what to think about before you buy your next pair of running shoes:

Cushioning and Stack Height

Cushioning has an impact on how your runs feel. Shoes with lots of cushioning feel soft and plush – good for comfort and longer runs but can be a bit heavy. Shoes with less cushioning are more responsive and better for speed. Stack height – how thick the sole is – determines how much you feel the ground. Higher stacks lead to a softer more cushioned experience and lower stacks provide a more natural connected sensation.

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Fit and Foot Shape

Getting the right fit is a must. Your shoes should feel snug without being tight. Leave about a thumb's width of room between your longest toe and the shoe's end. Keep an eye on the toe box – ensure it's broad enough to let your toes move . Knowing your arch type (flat, neutral or high) also comes in handy. People with flat feet need more backing, while those with neutral or high arches might feel more at ease in different shoe designs.

Running Style and Heel Drop

Your running style – or strike pattern – has a big impact on shoe selection. Heel strikers do best with shoes that have a higher heel-to-toe drop and extra heel padding. Midfoot runners benefit from even cushioning and a moderate drop. Forefoot strikers often like low-drop, bendy shoes that allow a natural push-off.

Terrain and Traction

Consider where you'll run most often. For road running light shoes with smooth soles work well. If you're hitting the trails, look for shoes with tough outsoles and good grip to handle uneven ground and keep you steady. Stability features matter a lot if you're running on rocky or unpredictable terrain.