How to choose your first running shoes

The old rule: match the shoe to your foot type

For decades, runners were sorted by arch height or by how much their foot rolls inwards (pronation): high arches got cushioned shoes, normal arches stability shoes, flat feet motion-control shoes. It sounded logical. It was tested – and it didn't hold up.

In three large trials with US Army, Air Force and Marine Corps recruits, one group got shoes matched to their foot shape and the other group got a standard stability shoe regardless of their feet. Injury rates were essentially the same in both groups. As one of the researchers put it: choose a shoe that you like and that feels comfortable.

The better rule: the comfort filter

In 2015, biomechanics researcher Benno Nigg and colleagues reviewed decades of shoe research. Neither impact forces nor pronation turned out to predict running injuries well. They proposed a different idea: each runner has a preferred movement path, and a good shoe is one that lets you run along it with little extra effort. The practical tool for finding it is your own sense of comfort – the "comfort filter".

Comfort here means more than softness. It's the overall feeling while running: stable, natural, nothing rubbing or pressing, your stride feeling like your stride.

A fair limitation, which Nigg's team acknowledge: comfort is hard to define and measure, and a complete beginner may simply prefer what feels familiar. That's why testing properly matters.

How to test shoes properly

1. Shop later in the day, when your feet are slightly larger, and bring the socks you run in.
2. Try at least three or four pairs, ideally from different brands. Comfort is easier to judge by comparison than in isolation.
3. Run in them, don't just walk. Many shops have a treadmill or let you jog outside. You can't judge a running shoe sitting down.
4. Check the fit:
   • about a thumb's width between your longest toe and the front of the shoe,
   • the heel held without slipping,
   • room to spread your toes, no pressure points on the sides.
5. Prefer shops with a good return policy, so you can test a pair on a few real runs.
6. Ignore the colour until the end. Easier said than done.

The jargon, quickly

• Cushioning / stack height: how much foam is under your foot. Neither "more" nor "less" is automatically better – it's personal preference and what you're used to.
• Drop: the height difference between heel and forefoot, usually 0–12 mm. If you switch to a very different drop than you're used to, give your calves and Achilles a few weeks to adapt.
• Stability shoes: have firmer foam or guides to limit inward rolling. Some runners find them more comfortable; there's no need to buy them just because of your foot shape.
• Carbon-plated "super shoes": built for racing. Fast and fun, but expensive and usually not the best choice for everyday kilometres as a beginner.

What you don't need to pay for

You don't need the newest model or the highest price. Last season's version of a comfortable shoe is often just as good and much cheaper. What matters is that it feels right on your feet when you run.

A note on pain

If you have ongoing pain in your feet, shins or knees, a new pair of shoes alone is rarely the whole answer. Training load, strength and recovery usually play a bigger role – and a physiotherapist or sports doctor can help find the cause.