🏃♂️ How to Choose the Best Running Shoes (Without Losing Your Mind)
Running is one of the best things you can do for your body—and your brain. 🧠 Just 30 minutes of running a day boosts your mood, sleep quality, and concentration levels.
But here’s the thing: running isn’t just a “feet hit the ground” kind of activity. 🦶
It’s a full-body operation. 200 muscles, 112 ligaments, 26 bones, and 33 joints are working together every time you run.
Translation: bad running shoes = trouble. ⚠️
In this guide, I’ll walk you through how to choose the best running shoes so you can protect your joints, avoid injuries, and actually enjoy your runs. 🏃♀️
(Prefer video? 🎥 Here's my full breakdown on choosing the best running shoes: watch it here)
🧠 Step 1: Know Your Feet and Running Style
Before you even look at a single shoe, you need to answer three important questions:
👣 1. What's Your Foot Pronation?
Overpronation (foot rolls inward) – about 70% of people
Neutral – foot stays straight
Supination (foot rolls outward) – a smaller group
👉 Your pronation determines what kind of support you need:
Overpronators = 🛡️ Stability shoes
Neutral runners = ⚖️ Neutral support shoes
Supinators = 🧸 Cushioned shoes
🦵 2. Where Do You Land?
Heel striker? Look for higher drop shoes (over 7 mm). 👟
Midfoot striker? Go with a medium drop (0–6 mm). 👟
Forefoot striker? You’re looking for minimal or zero drop shoes. 👟
(Shoe drop = height difference between the heel and the toe.)
⚖️ 3. What's Your Weight?
The more you weigh, the more cushioning you’ll need to absorb the impact. 🛡️
It’s not about judgment—it’s about protecting your joints.
🛤️ Step 2: Know Your Running Surface
Where you run changes everything:
Concrete = Go for extra cushioning. 🛣️
Trails = Prioritize grip and reinforced uppers. 🌲
Treadmill = A balance of cushioning and grip. 🏋️♂️
Beach = Lightweight shoes with tight mesh—or better yet, go barefoot to strengthen your feet. 🏖️
🎯 Step 3: Know Your Running Goals
Not all runs are created equal:
Long-distance runs = More cushioning. 🏃♂️🏅
Competitive races = Super lightweight shoes (but longer recovery time). 🏁
Casual runs = A balanced shoe. ☀️
Strengthening runs = Might even lean toward minimalist shoes. 🧘
🛠️ Step 4: Understand Running Shoe Features
Once you know your parameters, here’s what matters next:
🦶 1. Pronation Support
Your foot pronation decides if you need stability, neutral, or cushioned shoes.
📏 2. Shoe Drop
Heel, midfoot, or toe striking determines the ideal drop height.
🧽 3. Cushioning
More cushioning = more impact protection, especially for heavier runners, concrete surfaces, and longer distances.
⚖️ 4. Shoe Weight
Lighter = faster. 🏃♂️
Heavier = more protection. 🛡️
For example, the Nike ZoomX Vaporfly NEXT% weighs about 190g, while the Hoka Bondi 7 is 303g.
That’s lifting over a ton (1,017 kg to be precise) more weight during a 10K run! 😲
🌬️ 5. Breathability, Durability, Flexibility, Look, and Price
Nobody wants sweaty feet, a broken shoe after two months, or dropping $$$ on something they secretly hate. 💸
🛒 Step 5: My Personal Advice on Buying Running Shoes
Visit a local running store and get your foot analyzed. 🏬
Bring your old running shoes and your typical running socks. 🧦
Try multiple pairs—and make sure they fit comfortably from the start. ✅
Size up half a size from your normal shoes—or leave about 1.5 cm between your toe and the shoe tip. 📏
Track your mileage. 📊 Running shoes usually last 450–600 km (about 6–9 months).
💬 And if you can, support your local running stores—they've been hit hard recently.
🏆 Bonus: Top Running Shoes of 2025
Disclosure: Some of the links below are affiliate links. If you buy through them, I may earn a small commission — at no extra cost to you. It helps support the channel and keeps the blog ad-free!
🛋️ Best Cushioned Running Shoes
Asics Novablast 5 - men: https://amzn.to/42ujB1N, women: https://amzn.to/3Gsj33U
Brooks Glycerin Max - men: https://amzn.to/42w0a8X, women: https://amzn.to/3GlfnB8
New Balance Fresh Foam X 1080 v14 - men: https://amzn.to/42vYY5m, women: https://amzn.to/44bmHJw
Nike Vomero 18 - men: https://amzn.to/42LunQh, women: https://amzn.to/44bRQMK
On Cloudsurfer 2 - men: https://amzn.to/4jNNK1V, women: https://amzn.to/42XRCYx
🏞️ Best Trail Running Shoes
Salomon S/Lab Ultra 3 - https://amzn.to/3EHLZV3
Hoka Mafate Speed 4 - men: https://amzn.to/4jIdJb4, women: https://amzn.to/4jBgzPp
Brooks Cascadia 18 - men: https://amzn.to/4jwsOwE, women: https://amzn.to/4jBgJpZ
Saucony Xodus Ultra 3 - men: https://amzn.to/3EAeaW2, women - https://amzn.to/3S5fVgT
Altra Olympus 275 - men: https://amzn.to/3GDciw8, women - https://amzn.to/44FnGl8
🧘 Best Stability Running Shoes
Asics Gel-Kayano 31 - men: https://amzn.to/3Gq8aiZ, women: https://amzn.to/4iAaIbW
New Balance Fresh Foam X 860v14 - men: https://amzn.to/3YOyWYC, women: https://amzn.to/4jm4Tjm
Brooks Glycerin GTS 21 - men: https://amzn.to/4jm51zm, women: https://amzn.to/3YMNsjG
Hoka Arahi 7 - men: https://amzn.to/4cYBgT2, women: https://amzn.to/4cO7LDb
Asics GT-2000 13 - men: https://amzn.to/445H9eE, women - https://amzn.to/4js9mkP
🏃 Best Neutral Running Shoes
Asics Gel Nimbus 27 - men: https://amzn.to/445Hn5u, women: https://amzn.to/3EAg1Ks
Brooks Ghost 16 - men: https://amzn.to/3S5gAin, women: https://amzn.to/4m5mVZd
Saucony Ride 18 - men: https://amzn.to/3EI24Kr, women: https://amzn.to/3Gsys4d
Nike Vomero 18 - men: https://amzn.to/42LunQh, women: https://amzn.to/44bRQMK
Asics Novablast 5 - men: https://amzn.to/42ujB1N, women: https://amzn.to/3Gsj33U
🥇 Best Long-Distance Running Shoes
Brooks StealthFit Glycerin GTS 21 - men: https://amzn.to/4jm51zm, women: https://amzn.to/3YMNsjG
Hoka Bondi 9 - men: https://amzn.to/4jTDDJ5, women - https://amzn.to/42OZjiD
Nike Zoom Fly 5 - men: https://amzn.to/4iCpdM5, women - https://amzn.to/44E22h9
Saucony Triumph 22 Wide - men: https://amzn.to/4cTvjXo, women: https://amzn.to/4456eGB
Asics Superblast 2 - https://amzn.to/3YOLv6h
📝 Final Thoughts
Take your time. Find the right shoe for your body, your runs, and your goals. 🎯
The right running shoes won’t just help you go faster—they’ll help you run longer, safer, and happier. 🏃♀️🛡️
And who knows? Maybe you’ll run a marathon like Oprah. 🏅 Or set a record like Eliud Kipchoge. 🚀
(Or at least avoid black toenails. Which is a win too. 😉)
📣 Practical Health Tip:
Subscribe to Practical Health on YouTube for more straightforward, practical health tips!
(Want even more tips? 📺 Check out the full video here: How to Choose the Best Running Shoes)
Rumor has it... your runs will feel even better once you do. 😉