OBERSON BUYING GUIDE
How to choose your running shoes
IN BRIEF
How to choose your running shoes
To choose your running shoes, start by determining your running surface: road, trail, or gravel. Then choose the cushioning level, and finally refine your choice with the type of support (neutral or stability), the heel-to-toe drop, and the fit. In practice: the surface determines the type of shoe, and the other criteria allow you to refine your choice according to your comfort, stride, and goals.
What type of shoe should you choose based on your running surface?
The choice of running shoe depends primarily on the surface you run on: road, trail, or gravel. Each type of surface requires a specific type of shoe, which helps you quickly narrow down the models suitable for your use.
| Type of footwear | Key Features | Perfect for |
|---|---|---|
| Road running shoes | Generous cushioning, shallow lugs, fluid transitions | Running on asphalt and other hard surfaces |
| Trail running shoes | Pronounced studs (4mm+), increased protection, great grip | Technical trails, steep inclines, and muddy conditions |
| Gravel running shoes | Midsole cushioning, moderate lugs (2 to 3 mm), high versatility | Mixed routes (road + easy trails) |
Road running shoes
Road running shoes are designed for hard, even surfaces. They generally offer generous cushioning and smooth heel-to-toe transitions to reduce impact and promote an efficient stride. If you primarily run on asphalt or sidewalks, this type of shoe is the most suitable.
• Ideal for asphalt and hard surfaces
• More generous cushioning to better absorb impacts
• Smooth outsole for a fluid stride
• Breathable upper promoting moisture wicking
• Flexible sole allowing a natural stride
• Lightweight design for optimal efficiency
Gravel running shoes
Gravel running shoes are all about versatility. They combine features from road and trail models, allowing you to seamlessly transition between paved sections, forest roads, and less technical trails. If your routes combine roads and less technical trails, this type of shoe offers a well-suited solution.
• Ideal for routes combining asphalt, gravel, and dirt
• Moderate lugs (2 to 3 mm) for a good balance between gravel grip and smooth asphalt performance
• Generally medium cushioning, offering comfort and versatility
• Breathable reinforced uppers for increased durability on gravel
• Weight similar to road models to maintain efficiency
What level of cushioning should you choose for your running shoes?
Cushioning refers to the amount of foam between your foot and the ground, and its ability to absorb impact during your stride. It directly influences your comfort and running sensation.
Minimal cushioning
Minimal cushioning provides a more direct ground feel and high responsiveness. It is often preferred for speed sessions and experienced runners. If you are looking for a more dynamic stride and more direct contact with the ground, this type of cushioning is the most suitable.
Moderate cushioning
Moderate cushioning is the most versatile choice. It offers a good balance of comfort, responsiveness, and efficiency for most runs. If you are looking for a good compromise for varied use, moderate cushioning is generally the best choice.
Maximum cushioning
Maximum cushioning provides superior shock absorption and helps reduce fatigue during long distances. However, it may feel less stable or less responsive. If you prioritize comfort, protection, or a softer feel when running, this type of cushioning is recommended.
Should I choose a neutral or stability running shoe?
Running shoes generally fall into two categories: neutral or stability.
Neutral Shoes
They support your natural stride without any particular correction. Most runners will be well served by this type of model. If you don't need special support, a neutral shoe is generally the best choice.
Stability Shoes
They incorporate supportive elements to better control excessive inward foot movement (pronation). They can be suitable for runners seeking more structure and stability. If you tend to pronate or are looking for more support, this type of shoe may be more appropriate.
In all cases, comfort remains the most important criterion. Choose the model that provides the most natural feel underfoot.
What heel-to-toe drop should you choose for your running shoes?
Drop, also known as heel-to-toe drop, is the difference in height between the heel and the forefoot. It influences your running mechanics and how impacts are absorbed.
High pitch (8 to 12 mm)
A higher drop is often more comfortable for heel strike runners. If you are a heel striker, this type of drop is usually the most suitable.
Moderate slope (5 to 8 mm)
A moderate incline offers a good balance and is suitable for a wide variety of running styles. If you are looking for a versatile shoe, this is often the simplest and most accessible choice.
Low incline (0 to 4 mm)
A low drop encourages a midfoot or forefoot strike and a closer-to-the-ground feel. If you prefer this type of stride and a more direct underfoot contact, this type of drop may be more suitable.
Certain inclinations can also influence the distribution of impact on the body: a high inclination tends to put more stress on the knees and hips, while a low inclination engages the feet, calves, and ankles more.
If you significantly change your inclination, plan for a gradual adaptation period.
How to find the right size and fit for your running shoes?
Regardless of the type or design of shoe chosen, a good fit is essential to fully enjoy your running outings.
Ensure the heel and midfoot are well supported.
Ensure the forefoot provides enough room for the toes to wiggle.
Allow about a thumb's width at the front of the shoe.
Try on the shoes with your running socks.
Keep in mind that sizing and fit may vary between brands.
Trying several models is often the best way to find the right fit.
FAQ — Running Shoes
Find here the answers to the most frequently asked questions about choosing running shoes.
How often should you replace your running shoes?
Most running shoes should be replaced after approximately 500 to 800 kilometers. Over time, the cushioning gradually loses its ability to absorb impact, which can decrease comfort and increase stress on the joints.
Do I need women's running shoes?
No. The most important factor remains the fit. Women's models are often designed to fit a different body type and can offer better support for many runners. That said, some may prefer a men's or unisex model depending on the width and volume of their foot.
Can you use the same shoes for road and trail?
Yes, in some cases. For mixed terrain, gravel running shoes may be suitable. However, for technical trails, a trail running model will offer better grip, as well as more stability and protection.
Is it helpful to have more than one pair of running shoes?
In many cases, yes. It's not essential, but alternating between different models can improve comfort and extend the lifespan of your shoes. For example, you might use a maximal cushioning model for long runs, a more responsive model for intervals, and a trail running shoe for technical trails.
Can you use running shoes for walking or everyday wear?
Yes, in most cases. Running shoes are generally comfortable, lightweight, and well-cushioned, making them suitable for walking and everyday use. However, some performance-oriented models—such as running shoes with carbon plates or highly curved geometries—may feel less natural for walking. These features are optimized for running mechanics and can alter your stride at slower speeds.
If you are walking on surfaces other than asphalt, choose a model that offers sufficient grip and stability for those conditions.
Can you run on trails with road running shoes?
Yes, on easy and less technical trails. Road running shoes may be suitable for smooth, compact surfaces with few roots, rocks, or muddy sections. However, they offer less grip, stability, and protection than trail running shoes. They can also wear out more quickly, as they are not designed for this type of use. For more technical terrain or regular trail use, a trail running shoe remains a better choice.
Running Shoes at Oberson
Find the right running shoe
Whether you’re running on asphalt, gravel roads, or technical trails, the right pair will make every run more enjoyable. Oberson offers a selection of running shoes from top brands like Saucony, Salomon, ASICS, Merrell, and Arc'teryx, suitable for a wide variety of surfaces, running styles, and experience levels. Need advice? Our running specialists are here to assist you, both in-store and online, to help you find a comfortable model right from the first run. Shop online or visit our stores in Laval or Brossard to discover our selection.
