Last updated: September 6, 2021

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Running is a great way to get fit, feel better and even form new relationships. It can have a huge effect on your state of mind, and has great physical benefits too. Running doesn't cost a lot to take part in and you can do it from almost anywhere! Whether you are in the countryside, in a park, on the track, in the city, or at the gym, your options are almost endless.

Running is also a sport, and like with any sport, it is important to be careful and do it the right way. Everything from the gear you run with, the position of your body in motion and, more importantly, the right footwear, are all key factors to prevent injuries. In this article we will focus on the key item you need: running shoes.

Key Facts

  • You must always run with good running shoes.
  • There are three types of running shoes, depending on the terrain: asphalt, trail and track.
  • Your stride tread is a determining factor to get the right running shoes. Are you a pronator, a supinator or a neutral runner?

Our Selection of the Best Running Shoes

As with any type of sporting equipment, there are several different types available out there. With so many different options, it can be difficult to know which is the best for you. That is why we have designed this shopping guide, to bring you the best options for running shoes based on user reviews, features, price, and more. Using our shopping guide, you will be able to find the best shoes to take with you on your runs.

Shopping Guide: Everything You Should Know About Running Shoes

When it comes to athletic footwear, you may think there is only one type of running shoe. In reality, there are several different types that are designed for different running styles and terrains. With our shopping guide, you will be able to easily identify which type of running shoe is best for you, and you'll be on the trail in no time!

Group of athletes running along a seaside promenade

Running has many benefits for your health.(Source: Ammentorp: 50988703/

What are running shoes ?

Running shoes have different characteristics from walking shoes. The term "running shoe" generally describes a type of footwear with a flexible sole made of rubber or synthetic material and an upper part made of leather, synthetic substitutes or cloth.  Runners should not run in walking shoes, as most of them are too stiff and don't flex the way runners need them to flex.

Here's our little trick for you to know if the shoes you want to buy are adequate for running or not: bend them from the toe to the heel. Hard, thick materials will prevent you from easily doing so, in which case we suggest you keep looking.

What types of running shoes are available out there?

As we mentioned before, there are three main types: asphalt, trail and track. In the table below, we've outlined the biggest differences between the three, so pay attention!

Type Asphalt Trail Track
Use Running on the road Training in the countryside Running on an athletics track
Features They have a flat sole and are well cushioned. They are comfortable. The sole is slightly elevated and the heels offer better grip. They are not as comfortable. Their spikes are designed specifically for tracks. They are most useful for track-and-field competitions.

What are the advantages and disadvantages of running?

Running is great for both your mental and physical health. It helps to build strong bones, as it is a weight bearing exercise and can also improve cardiovascular fitness. The only disadvantages that come with running are often caused by not running properly.

Here are the advantages and disadvantages of running:

Advantages Disadvantages
Requires little economic investment. May increase the risk of hip pain or arthritis.
You release endorphins. It can lower iron and calcium levels, especially in women.
Acts against cellulite. Can cause tendinitis.
Tones your legs and buttocks. Can discourage you if you practice without prior physical preparation.
Reduces the risk of conditions such as osteoporosis or hypertension. -

What should I bear in mind before starting running?

Starting a new running habit might seem intimidating, but all it takes is a good pair of shoes and a willingness to move at your own pace. If you have not been active for a while, you may want to build your fitness levels gently before you move on to running. To avoid injury and enjoy the experience, it's essential to ease yourself into running slowly and increase your pace and distance gradually over several times.

Alejandro CárcanoTrainer & Triathlon Specialist
"It's always important to have a weight and abdominal routine to tone up. This is essential to avoid injuries."

What should I bear in mind during training?

As with any sport, there is a list go guidelines to keep in mind while you train. These steps are important to avoid injury and get the most out of your runs. With a few simple steps, you will be able to keep up your running pace, and gradually run further and further each time as you build stamina.

Fitness Girl running at sunset

You can find running shoes with bright, modern colors.
(Source: Decoret: 32446098/
  • Weight control: Combining exercise with a healthy and balanced diet is key to losing weight. If you're overweight and have never run before, we recommend you start with an elliptical trainer or stationary cycling. Running will be easier after that.
  • Quality material: The great thing about running is that it is free! All you'll need are some leggings and a breathable T-shirt. You'll also need the right footwear to match your weight and stride.
  • Progression: Don't jump straight into long distance runnings. It is recommended to start first with light jogging or brisk walking. You can for example start by running one minute and walking three. Progressive training will help you be more consistent and motivated to reach our goals.
  • Adaptation: Running may feel uncomfortable at the beginning, and the impacts with the ground may even be unpleasant. The key to enjoying running is definitely patience: you'll quickly adapt to it and make it an integral part of your life.

What are the most common running mistakes?

Like any sport, if you do not do it correctly, you can potentially injure yourself. These mistakes can be easily avoided with the proper techniques. Lets take a look at the most common mistakes made by beginners:

Mistake Solution
Head down The best way is to align your head with your spine.
Contracted shoulders Relax them, your lower body should do most of the work.
Dropping your hips Keep them up and aligned with your centre of gravity.
No strength training You should work out your "running" muscles to prevent injuries.

What should I consider when running at night?

You might only have time to get some running in after the sun goes down. There's no wrong time to run, especially you have other commitments during the day. However, there are a few rules to keep in mind for successful nighttime runs if you've never done it before. Here we go!

  • Weather-adapted gear: Picking the right clothes for your runs isn't always simple. You might feel like you're wearing too much, or not enough. This is why you should know what temperatures you'll be running in, as well as the weather conditions – don't get caught by night time rain!
  • Run against the traffic: This is essential so that you can see and be seen. Runners, walkers or other joggers should always go against the traffic flow whenever there is no sidewalk. This is particularly important at night when our visibility is greatly reduced.
  • Safety: The sun goes down earlier during autumn and winter. You should try to be clearly visible for vehicles or other pedestrians. LED bands or sportswear with reflective stripes are perfect for this, while clothing with neon or very striking colours are also helpful.

Buyer's Guide

When it comes to sportswear, there is a wide variety out there. Not all running shoes are the same, and they each have their own purpose and are meant for people with different running styles. So how do you know what the best one is for you? With our shopping guide, we will fo over some key aspects to consider when purchasing your running shoes


The terms "pronated" "supinated" and "neutral" refer to the foots natural rolling movement while walking or running. The length of your stride depends on your height, your fitness level and your body's individual biomechanics. It is recommended to find your own perfect stride length and stick with it. Knowing your stride is essential to choosing the right pair of shoes that suites your running gait and foot type.

Type of stride Description
Pronated Your foot rolls inward.
Supinated Your foot rolls outward.
Neutral Your ankles and feet do not tend to roll either way. They are perfectly aligned with the ground.


Remember that a heavier body weight means that greater shock absorption is required. The 185 lb mark is the dividing line when it comes to running shoes. Needing more shock absorption doesn't mean that you have to opt for softer soles; as a matter of fact, more weight combined with the impact of the stride will lead the sole to deform quicker.


Age can influence how fast you run. Most runners reach their fastest speed between the ages of 18 and 30. The good news is recreational runners can hold a faster pace until age 50, when both women and men have similar decreases in speed of almost three minutes per year.

Type of Running You Practice

Capable of absorbing a larger number of impacts, race and competition shoes are designed to work longitudinally. On the other hand, running shoes built for combined workouts – running and jumps – will provide greater absorption of large impacts while stabilizing your foot.

Finally, running exercises with many changes in direction will required specific soles and a shape that offers a tighter fit in your shoes.

Healthy trail run

Running shoes will help you get better.
(Source: Jackson: 27252201/

Type of Terrain

The last key factor you should keep in mind is the terrain on which you plan to run. Running in the mountains – on earth or in shallow waters – definitely isn't the same as running on the road, on tarmac or on grass. Of course, if you’re going to hit technical terrain, it helps to have dedicated trail shoes that bite into dirt and mud and cushion your feet against rock patches.


Running is a great way to better your mental and physical health. Some runners choose to participate in fun runs, athletics races or marathons. Buying a great pair of running shoes can be the difference between loving and hating your workouts.

We're sure you know by now that running shoes are you best friend if you're a running enthusiast. This is why it is absolutely essential for you to have the most suitable running shoes. You'll be more comfortable and prevent injuries during all your training sessions.

(Featured Image Source: Avemario: 48257992/