Running Shoes

How to Find the Right Pair of Running Shoes

Running shoes are designed to support your feet, absorb impacts, and help you move efficiently across various running surfaces. To choose the right pair, start with where you enjoy running, since paved streets, gravel forest roads, and wilderness trails all call for different types of shoes.

Within each category of running shoe, aspects such as cushioning, traction, drop, and fit will help you find the best models for your running style.

Running Surfaces

Running shoes fall into three categories based on different running surfaces. Choosing the right shoe begins with where you most often run.

Road Running Shoes

Road running shoes are designed for hard, even surfaces, such as pavement and sidewalks. They typically emphasize cushioning and smooth heel-to-toe transitions to help reduce impacts and promote an efficient stride. Whether you’re heading out for daily training runs, building toward longer distances, or trying to set a new race PR, road shoes offer comfort and reliability.

• Best for pavement and hard surfaces
• Higher levels of cushioning to absorb impact on firm surfaces
• Flat tread for better traction and smooth running on pavement and other hard surfaces
• Breathable mesh uppers for airflow and moisture wicking
• Flexible sole for a natural stride
• Lightweight designs for maximum efficiency

Trail Running Shoes

Trail running shoes excel on the uneven, unpredictable terrain, and steep grades found on dirt paths, forest trails, and routes through the mountains. They prioritize traction, protection, and durability so you’re surefooted on variable, challenging surfaces.

• Designed for natural surfaces, such as packed or loose dirt, mud, rocks, and roots
• Aggressive, multi-directional lugs (often exceeding 4 mm) provide grip on loose or slippery terrain
• Reinforced constructions protect feet from stones and roots
• Durable uppers withstand abrasion
• Generally less cushion to enhance nimbleness and trail feel
• Heavier due to added features, such as foot plates and toe caps, that enhance protection and durability

Gravel Running Shoes

Gravel running shoes are built for versatility. They blend road and trail shoe features so you can link up asphalt roads with forest paths and less technical trails. They’re smooth on the road yet give you the grip you need on dirt and gravel.

• Ideal for routes combining pavement, gravel, and packed dirt
• Moderate tread patterns with 2 mm to 3 mm lugs provide traction without feeling clunky on asphalt
• Medium cushioning provides comfort across variable surfaces
• Breathable uppers with reinforcement in key areas for durability
• Only slightly heavier than road shoes for efficient running
  

Key Features to Consider

Beyond running surface, a few key features can help you refine your choice to models that best fit your running style.

Cushioning

Cushioning plays a central role in how running shoes feel underfoot. It describes the way shoes absorb the impact of your foot strike.

Minimal cushioning (usually less than 20 mm of foam) lets you feel variations on the ground and makes the shoe more responsive. Many runners prefer this level of cushioning for speed work and fast runs. Moderate cushioning (about 30 mm of foam) balances comfort and responsiveness for everyday versatility. Maximum cushioning (34 mm and up) provides greater shock absorption and can help reduce fatigue on longer runs. That said, they may not feel as fast or stable.

Ultimately, the right level of cushioning is a subjective matter: it comes down to personal preference, running style, and the surfaces you run most often.

Support

Running shoes are often categorized as either neutral or stability models. Neutral shoes support your natural stride. Stability shoes incorporate additional structure, such as firmer foam and supportive design elements in the heel or arch to limit excess inward (pronation) or outward (supination) movement.

Most runners are well served by neutral shoes, but some prefer the extra support of a stability model. Comfort should generally be the deciding factor; most runners should go with the shoe that feels most natural underfoot.

Drop

Heel-to-toe drop refers to the difference in height between the heel and the forefoot. Traditional running shoes typically feature a higher drop, placing more cushioning under the heel. Many runners find this design more comfortable, especially if they tend to land heel first. Lower-drop shoes encourage a mid- or forefoot strike and tend to have a more natural, close-to-the-ground feel.

There is no universally correct drop. Again, what matters most is how the shoe feels when you run. But if you’re considering making a significant change in drop, allow time for your body to adapt because this can shift the demands on your muscles and tendons.

How to Find the Right Fit

Whatever the type and design of shoe you choose, a proper fit is critical to having an enjoyable running experience. Your running shoes should snugly cup the heel and wrap the midfoot while leaving enough room in the toe box for some toe wiggle. The extra room for your toes is important because feet naturally expand during a run. Aim for a thumb width of space between your longest toe and the front of the shoe to help prevent rubbing.

Fit can vary from one brand to another because each uses different foot-shaped moulds (known as lasts). Trying several models is often the best way to find the perfect fit.

Running Shoes at Oberson

Whether you run on pavement, gravel roads, technical trails, or all of the above, the right pair will make every outing more enjoyable and comfortable. Oberson offers a selection of running shoes for a wide range of surfaces, running styles, and experience levels. If you need guidance, our specialists are available in-store or online to help you find the pair that feels right from the very first run.

FAQ — Running Shoes

How often should running shoes be replaced?

Most running shoes should be replaced after roughly 500 to 800 kilometres, though the exact lifespan varies depending on factors such as your running style, body weight, and running surface. Over time, the midsole cushioning gradually loses its ability to absorb impact, which can reduce comfort and put more stress on your muscles and joints.

Visible wear is an important sign. If the outsole shows wear, the upper is torn, plastic is showing through in the heel cup, it’s probably time for a new pair. The same goes if the shoe no longer feels as supportive or comfortable as it once did. New aches, persistent soreness, or unexpected blisters can also indicate that your shoes have reached the end of their lifecycle.

Do I need women’s running shoes?
Not necessarily. While women’s running shoes are designed for anatomical differences—women’s models are often slightly lighter, narrower in the heel, and shaped to accommodate common foot profiles—the most important factor is fit. Some runners find that a men’s or unisex shoe suits them better, particularly if they prefer a wider fit or larger volume.

Can I use the same running shoes for road and trail running?
If your routes regularly combine pavement with forest roads and relatively smooth singletrack trails, gravel shoes can be a versatile, one-shoe solution. However, runners who spend significant time on technical trails with steep grades, roots, rocks, or mud will have more fun and be more surefooted with trail running shoes, which provide more grip and stability.

Should I have more than one pair of running shoes?

While having more than one pair isn’t necessary, many runners benefit from having several shoes in their rotation, each with a different purpose. For example, you could have a maximum cushion shoe for long road runs, a lighter, more responsive option for intervals, and a trail shoe for weekend runs on rough mountain trails.