When the world of running shoes is full of sleek new launches and shoe reviews, it’s very tempting to just order the best-looking pair online and hope for the best.
But here’s the less exciting truth: poorly fitted running shoes are one of the most common (and most avoidable) causes of pain, discomfort, and time off training.
That’s where this guide comes in. We’ll cut through the noise and explain what actually matters when choosing running shoes.
What Type of Running Shoe Do I Need?
From everyday trainers to lightweight speed shoes and carbon race-day options, each type of running shoe is designed for a specific purpose. Choosing the right one is important and depends on the kind of running you’re doing.
Check out our full guide to running shoe rotations below to find out the functions of different types of running shoes.
Running Shoe Rotations
If you can, rotating between two or more pairs of running shoes can help reduce injury risk by slightly varying the load on your muscles and joints from run to run.
Why Running Shoe Fit Matters More Than You Think
Running places repetitive stress on your feet, ankles, knees, and hips.
The consequences of a bad fitting shoe aren't always dramatic. They tend to creep up gradually – blisters that won't heal, a niggling knee that gets worse on long runs, calf tightness, bruised toenails. It can be easy to blame training load, terrain, or simply your body.
Gait Analysis
One of the best stpes to take to find a running shoe that genuinely works for you is to get a gait analysis. It sounds technical but it's usually straightforward – a trained specialist (typically at a running store or physiotherapy clinic) watches you run, often on a treadmill, and assesses how your feet, ankles, and legs move through each stride.
It usually involves:
A short treadmill run filmed from behind and the side
Assessment of your foot strike, ankle roll, and knee tracking
A conversation about your running history, weekly mileage, and injury history
A recommendation of shoe categories or specific models based on what they observe
More detailed clinical analysis – available from sports physiotherapists or podiatrists – goes further, measuring impact forces, joint angles, and asymmetries with more precision.
Where to go?
You can look online for a running store or physio near you that offers gait analysis. Stores like Dicks Sporting Goods and Marathon Sports in the US and Runner's Need in the UK offer the service and will help match you to a shoe.
What Is Pronation?
Walk into almost any running store and within minutes you'll hear the word pronation. It sounds serious – but every runner does it.
It's simply the natural inward roll of your foot as it lands and absorbs the impact of each stride. Think of it as your foot's built-in suspension system – a small, automatic movement that helps spread the force of hitting the ground rather than taking it all in one spot. There can be some confusion comes from the labels as when you have a gait analysis, you will usually be sorted into one of three categories:
Neutral – your foot rolls inward a normal amount.
What to look for: A neutral running shoe – this is the broadest category and gives you the most options. Most running shoes on the market are designed with the neutral runner in mind.
Overpronator – your foot rolls inward more than average.
What to look for: A stability shoe, which features a firmer section of foam on the inner side of the midsole to gently limit the inward roll. You're not correcting your foot but you're giving it a little more structure to work with.
Worth knowing: Not every overpronator needs a stability shoe. If you're comfortable, pain-free, and running well in a neutral shoe, there's no urgent reason to change. Stability shoes are most useful when overpronation appears to be contributing to a specific, recurring problem.
Underpronator (supinator) – your foot rolls slightly outward, which means it's absorbing less of the impact naturally. What to look for: A neutral shoe with generous cushioning – the extra softness compensates for the reduced natural shock absorption.
Worth knowing: True supination is relatively uncommon. If you're consistently wearing out the outer edge of every shoe you own, it's worth mentioning to a specialist.
We share some of our favorite shoes (and plenty of other kit) on our Runna Recommends hub.
Running Shoe Sizing
Your running size often isn’t the same as your everyday shoe size. When you run, your feet naturally heat up and swell. Add in the repetitive impact of thousands of steps, and your toes also move forward inside the shoe. If your shoes are too small, this can quickly lead to black toenails, blisters, numbness, or pressure across the forefoot.
For this reason, you will usually feel more comfortable if you go for a half or full size up.
Signs Your Current Shoes Aren't Working for You
A lot of runners don’t start thinking about their shoes until something begins to hurt. While not every ache comes from your shoes, certain pain patterns can be strong clues that your current pair isn’t the right fit for you.
Heel slipping or rubbing: Achilles irritation or heel blisters
If your heel lifts or moves around in the back of the shoe, it can create friction around the heel and stress on the Achilles tendon.
A narrow toe box: Blisters, numb toes, or black toenails
If your toes feel cramped or squeezed together, your shoe may simply be too narrow in the forefoot. This pressure can cause blisters between the toes, numbness, or the dreaded black toenail.
Worn-out cushioning: Achy knees, hips, or general heaviness
As cushioning compresses over time, your shoes absorb less impact, which can leave your knees, hips, or legs feeling more sore than usual after runs.
How Long Do Running Shoes Actually Last?
Most running shoes last around 400-500 miles (around 700km), but the exact lifespan depends on a few factors: the type of shoe, your body weight, the surfaces you run on, and how you run.
You can track the mileage in your shoes on your Runna profile. Just go to 'Shoes' under 'My Stuff'. We break down the estimated wear in your shoes.