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If you haven’t yet discovered the simple joy of chucking on your running shoes, getting outside and pounding pavements, 2024 is about to be a big year for you.
We know running is great for you. It can crush your risk of cardiovascular disease, safeguard joint health for older age, and significantly extend your life if done regularly.
But, when it comes to the accoutrements of running, we’re now more spoiled than ever. From Saucony to ON, Vivobarefoot to Hoka, shoe brands are giving endless thought to not just how their products look but crucially how they perform, be it on trail, treadmill or tarmac.
Good running shoes are like a friend you see every day. To help you choose which pair best fits your needs, we roped in two of the best running experts around to put us through our paces.
Erik Brown, UESCA-certified running coach, ACE trainer, and the founder of Treadmill Express Plus, has some thoughts:
Breathability
“Keeping your feet cool is crucial for preventing blisters, irritation and overheating on long runs. Opt for knit, mesh or perforated uppers offering maximum airflow along with moisture-wicking linings to draw perspiration away from your feet.”
Fit
“A perfectly contoured fit eliminates sliding, while locking down the midfoot promotes stability. There should be ample toe room at the front with a snug heel cup locking down the rear foot. Custom insoles can further improve personal fit. Test shoes on short runs if you’re unsure.”
As with anything in life, when it comes to running shoes, you get what you pay for. That said, there’s a plethora of affordable shoes out there and unless running is your life, you probably don’t need to spend top dollar – arguably not even then.
“Running shoes do not need to be expensive, but I would always say be careful of the very low-priced products,” says ultrarunner Lewis Moses, founder of New Levels Coaching. “They’re usually low priced for a reason, and often the higher price point means a lot of research and development has gone into the trainer to get it to that stage. Always go to a reputable brand and spend some time reading customer reviews.”
Just as you wouldn’t use a can-opener to drain pasta, you wouldn’t lace up your road shoes if you’re heading to the hills. In other words, it’s key to think of shoes as tools, and choose the right one for the job.
“I have a number of different types of shoes and like to vary them depending on the type of run I'm doing,” says Moses. “Ideally, you want trail shoes for the trails, a nice cushioned mileage shoe for the roads, and something a bit more lightweight for the faster work.”
In a trail shoe, Moses suggests that grip is your key feature to look out for. After all, nothing ruins a PB like falling on your behind two miles in. “The grip is super important and you must consider the type of trail terrain you will be running on,” he says. “Softer, 'alpine' trails, would need less aggressive lugs on the bottom, whereas for places like the Lake District of the Peak District, you might want to consider larger lugs for more grip.”
For a road shoe, Brown wants you to think about weight. “The bulk and heft of a shoe impacts running efficiency and economy. Lightweight designs around 8-10 oz generally prove optimal for feeling nimble, yet still cushioned,” he says.
Whether you’re off-roading or pounding pavements, you’ll also want some flexibility. “The more a shoe bends naturally with the foot, the easier toe-off and transition feel through each gait cycle,” says Brown. “The ideal shoe strikes the sweet spot between cushioned protection and adaptive manoeuvrability, helping you tackle more miles.”
If you’re a speedy so-and-so who just refuses to run at a regular, comfortable pace, Brown suggests ultra-lightweight "speed" shoes. In such situations, bragging about your PBs on Strava is, of course, mandatory.
There’s been a trend in recent years of using ‘barefoot’ shoes – runners with an ultra-thin sole that dispenses with all that pesky cushioning and puts your foot nearer the ground. Naturally, you’ll find it harder without the bounce provided by all that padding. But your calves will thank you, and again, you can feel superior to all of us using regular shoes.
But what do the experts say?
“I don't believe in barefoot running at all,” says Moses. “In this country, our feet are not conditioned enough to run in bare feet. We have spent too long in shoes and trainers. It's a dangerous game to play in my opinion and with the athletes I coach I ask them one simple question ‘How many of the world’s best do you see racing in bare feet?’”
Brown adds that while barefoot shoes can strengthen your feet and are often more lightweight than their cushioned counterparts, there’s a high risk of injury when you transition from supportive shoes, and you’ll experience much less protection from the elements.
In theory, a decent pair of road shoes should see you through any distance.
“Regardless of typical mileage, choose shoes with ample toe room, grippy yet non-binding uppers and customised arch supports, if necessary,” advises Brown.
As long as you’re swapping out your shoes every few months/ three hundred miles, they should stay fresh and do what you want them to do. Rotating between two to three pairs can allow the cushioning to bounce back between runs, too. (Although, don’t do all your training in one pair then use a new one on race day as you’ll likely get injuries, or blisters at the least.)
However, if you’re concentrating on short over long, or long over short exclusively, you might want to invest in shoes tailored to your distance over general runners.
“Short-distance racers can opt for lightweight, flexible shoes with basic cushioning, but marathoners need stable trainers with premium impact protection to prevent injury over long miles,” says Brown.
