How to find the perfect running shoe

Before deciding on the right pair of runners, there’s a little biomechanics-101 to get through. You need to know your foot type – that is, whether you have low, high, or neutral arches. This is key to then determining your pronation – the side-to-side motion that your feet naturally move in.

People with normal arches usually have neutral pronation, where feet roll inward, making you less exposed to injury. Stability shoes, which have gentle arches and are flexible, are usually recommended here.

Low arches tend to cause overpronation – more commonly referred to as ‘flat feet’ – where your feet lean inwards, potentially causing damage to your knees. To correct this, you want something with lots of stability and rigidity, plus a firm midsole and cushioned heel. For this, motion control shoes provide a more rigid structure, which prevents the heel turning out.

High arches can cause underpronation (also known as supination), where your feet lean outwards, risking damage to things like your Achilles tendons, ankles, and shins. Here, you need something with maximum heel support and a flexible midsole. Cushioning shoes can be a helpful solution.

Of course, not all runners are suitable for all conditions.

If you’re heading off-road, you’ll likely want trail runners, which tend to add details like rock plates (to protect your toes), integrated Gore-Tex membrane (to keep your feet dry), and pronounced lugs (the ‘teeth’ on the shoe’s sole) for better grip on loose earth. Generally speaking, the more rigid the shoe, the better it will support you in the great outdoors. But you’re usually trading in agility for increased durability, and many trail runners aren’t suitable for normal running conditions.

When it comes to racing shoes, you’re likely looking for speed – which tends to mean shedding any unnecessary weight. A good pair will usually have an outsole that grips onto surfaces. Lightweight and stiff, racing flats aren’t for every day use – they tend to wear out quickly – but they’re great for races up to marathon length.

Jack-of-all-trade lightweight runners are also great for racing and they’re more forgiving in terms of wear. They’re nimble and usually ultra-flexible – but are normally a little more robust than racing flats. This style makes for a great option if you’re likely to encounter a variety of terrains on your runs.

In addition to the style of the shoe, there are three basic things to look for when buying a runner. Always consider:

1. Cushioning. Extra cushioning provides more shock absorption. As mentioned, this might be helpful for high arches, underpronation, and long-distance races where comfort is a priority. Most shoes provide some cushioning, but some super-cushioned varieties offer up to 50 per cent more than average.

2. Weight. With less cushioning, lighter shoes let you move faster. So, if sprinting or short-distance running is your game, you might want to find a pair with minimal cushioning. But remember, with lighter shoes you may not get the comfort or correction your feet require. Minimalist shoes, for example, are ultra-lightweight and designed to make you run in a natural motion with a midfoot strike, but offer minimal arch support in exchange.

3. Drop. This is the heel-to-toe ratio that measures the height of a shoe’s heel compared to its forefoot. A standard drop is around 10-12 millimeters. Barefoot shoes, sometimes called ‘zero drops’, have a small or neutral drop and arguably strengthen your foot and encourage mid- or forefoot striking (rather than heel striking). However, they offer less protection again what’s on the ground and are not recommended for off-road conditions.