How to Choose the Right Running Shoes

Can you run in just any pair of shoes, or do you need a specific kind? The question may seem simple — and so is the answer, at least from my perspective! Let me walk you through how to pick the right pair for you.

First off, it’s important to know that, as a human being, you already have everything you need to run. Only about 2% of the population is born with a complete inability to run. Your feet and legs are equipped with all the muscles and tissues needed to perform the biomechanics of running safely and efficiently. Humans evolved to run — it was once our primary mode of transportation. But with modern life becoming increasingly sedentary, we lose certain natural abilities over time. That’s why it can help to get guidance before taking up running again.

Next, ask yourself: where are you starting from, and where are you headed? What type of runner are you — beginner, intermediate, or advanced?

Beginners

New runners often benefit from using more minimalist shoes to start. Minimalist shoes are lightweight, close to the ground, and promote dynamic foot movement with flexible soles. This supports better running biomechanics and helps avoid picking up bad habits early on.

Intermediate runners

If you’re an intermediate runner and looking to replace your shoes — assuming you’re not injured and aren’t chasing performance gains — it’s a good idea to stick with a model that’s similar to what you’ve been using: same cushioning, drop, and support. However, many runners at this level started out with shoes that didn’t truly suit them. That’s why a gait or running technique assessment can be valuable to find the right match.

Advanced runners

Experienced runners are generally easier to advise. Most of the time, they should stick with their current shoe model or one with the same specs. Any big change could lead to injury due to their higher training volume. If they’re dealing with an injury, it’s best to consult a healthcare professional specialized in running before switching shoes.

Once you've narrowed things down based on your level, consider the type of surface and training you’ll be doing. Above all, your shoes must feel comfortable the moment you try them on. You should feel like you're slipping into slippers — don’t believe the myth that shoes will “break in” over time.

In summary:

Choose a lightweight, flexible shoe that connects you with the ground and supports good running form. Avoid changing too many parameters if you’re not injured — and most importantly, prioritize comfort from the start.

Enjoy your run!