OBERSON BUYING GUIDE
How to Choose Running Shoes
AT A GLANCE
How to Choose Running Shoes
To choose the right running shoes, start by determining your running surface: road, trail, or gravel. Then select your cushioning level, and narrow down your choices by support type (neutral or
stability), drop, and fit. In practice, the surface determines the type of shoe, while the other factors help fine-tune your choice based on your comfort, stride, and goals.
Which Type of Running Shoe Should You Choose Based on Your Running Surface?
Choosing the right running shoe starts by deciding whether your preferred running surface is pavement, trails, or gravel. Each surface calls for a specific type of shoe, so you can quickly narrow down which models match your needs.
| Shoe Type | Key Features | Designed for |
|---|---|---|
| Road running shoes | Plush cushioning, shallow tread, flexible midsole | Running on pavement and other hard surfaces |
| Trail running shoes | Deep lugs (4+mm), added protection, outstanding grip | Technical trails, steep slopes, and muddy conditions |
| Gravel running shoes | Moderate cushioning, medium lugs (2–3 mm), versatile design | Mixed routes (road + non-technical trails) |
Road Running Shoes
Road running shoes are designed for hard, even surfaces. They typically offer plush cushioning and smooth heel-to-toe transitions to help reduce impacts and promote an efficient stride. If you primarily run on pavement or sidewalks, this is the best type of shoe.
• Ideal for asphalt and other hard surfaces
• Plusher cushioning to better absorb impacts
• Smooth outsole for fluid transitions
• Breathable, moisture-wicking upper
• Flexible midsole for a natural stride
• Lightweight designs for optimal efficiency
Gravel Running Shoes
Gravel running shoes are designed for versatility. They combine features from both road and trail models, allowing you to link up pavement, forest roads, and non-technical trails. If your routes mix road and light trails, this type of shoe is a great option.
• Excellent for routes combining pavement, gravel, and dirt
• Moderate lugs (2 to 3 mm) for a balance between grip on gravel and smooth transitions on pavement
• Moderate cushioning that’s comfortable and versatile
• Reinforced, breathable uppers for added durability on gravel
• Nearly as light as road models to maintain efficiency
How Much Cushioning Do You Need in Running Shoes?
Cushioning refers to the amount of foam between your foot and the ground and its ability to absorb impacts as you run. It directly affects your comfort and ground feel.
Minimal Cushioning
Minimal cushioning provides excellent ground feel and a high level of responsiveness. It’s often preferred for speedwork and by experienced runners. If you’re looking for a more dynamic stride and a closer connection to the ground, this type of cushioning is the best choice.
Moderate Cushioning
Moderate cushioning is the most versatile option. It balances comfort, responsiveness, and efficiency for most runs. If you’re looking for a well-rounded choice for a variety of uses, moderate cushioning is generally the best option.
Maximum Cushioning
Maximum cushioning provides superior shock absorption and helps reduce fatigue over long distances. It may feel less stable and responsive. If you prioritize comfort, protection, or a plush feel, this type of cushioning is recommended.
Should You Choose Neutral or Stability Running Shoes?
Running shoes are generally divided into two categories: neutral and stability.
Neutral Shoes
They let you run naturally without correcting your stride. This type of shoe will serve most runners well. If you don’t need specific support, a neutral shoe is generally the best choice.
Stability Shoes
They incorporate support features to help control excessive inward movement of the foot (pronation). They may suit runners looking for more structure and stability. If you tend to overpronate or want added support, this type of shoe could be a better fit.
That said, comfort is always the most important factor. Choose the model that feels most natural underfoot.
What Drop Should You Choose for Your Running Shoes?
Drop refers to the difference in height between the heel and the forefoot. It influences your running mechanics and impact absorption.
High Drop (8 to 12 mm)
A high drop is often more comfortable for runners who land on their heels. If you’re a heel striker, this type of drop is generally the most suitable option.
Medium Drop (5 to 8 mm)
A medium drop is a well-rounded option that works with a wide range of running styles. If you’re looking for a versatile shoe, it’s often the simplest, most accessible choice.
Low Drop (0 to 4 mm)
A low drop promotes a midfoot or forefoot strike and better ground feel. If you prefer this running style and a more direct connection to the ground, this type of drop may be the best choice.
Drop can also influence how impact is distributed through the body: a higher drop tends to place more load on the knees and hips, while a lower drop puts more stress on the feet, calves, and ankles.
If you make a significant change in drop, plan for a gradual transition period.
How to Find the Right Size and Fit for Your Running Shoes?
Regardless of the shoe’s type or design, the right fit is critical to getting the most out of your runs.
Make sure the heel and midfoot are securely held in place.
Ensure you have enough room to wiggle your toes.
Allow about a thumb’s width of space between your toes and the end of the shoe.
Try on shoes with your running socks.
Keep in mind that sizing and fit can vary from one brand to another.
Trying on 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 about 500 to 800 kilometres. Over time, cushioning gradually loses its ability to absorb impact, which can reduce comfort and increase stress on the joints.
Do You Need Women’s Running Shoes?
No. The most important factor is fit. Women’s models are often designed for anatomical differences and may provide a better fit for many runners. That said, some may prefer a men’s or unisex model based on their foot width and volume.
Can You Use the Same Running Shoes for Roads and Trails?
Yes, in some cases. For mixed routes, gravel running shoes can be a good option. For technical trails, however, a trail shoe will offer better grip, more stability, and enhanced protection.
Should You Have More Than One Pair of Running Shoes?
Often, yes. It’s not essential, but rotating between different models can improve comfort and extend your shoes’ lifespan. For example, you might use a maximum-cushion shoe for long runs, a more responsive model for intervals, and a trail shoe for rugged trails.
Can you use running shoes for walking or everyday use?
Yes, you usually can. Running shoes are generally comfortable, lightweight, and well cushioned, which makes them suitable for walking and everyday use. However, some models designed for
performance—such as racing shoes with carbon plates or aggressive rocker shapes—may feel less natural for walking. These features are optimized for running mechanics and can alter your gait at slower speeds.
If you walk on surfaces other than pavement, choose a model with enough grip and stability for those conditions.
Can you run on trails with road running shoes?
Yes, on easy, non-technical trails. Road running shoes can work on smooth, hard-packed surfaces with few roots, rocks, or muddy sections. However, they offer less grip, stability, and protection than trail running shoes. They may also wear out faster, since they’re not designed for this type of use. For more technical terrain or regular trail use, a dedicated trail running shoe is a better choice.
Running Shoes at Oberson
Find the right running shoe
Whether you run on pavement, gravel roads, or woodland trails, the right pair makes every run more enjoyable. Oberson offers a selection of running shoes from leading brands, such as Saucony, Salomon, ASICS, Merrell, and Arc’teryx, suited to a wide range of surfaces, running styles, and experience levels. Need advice? Our running specialists are here to help in-store and online so you can find a pair that’s comfortable from your very first run. Shop online or stop by our Laval or Brossard stores to explore our selection.
