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Walk into a sports shop and you’ll hear about pronation, stack height, drop and energy return. The good news is that for most runners, the most useful guide is simple: choose the shoe that feels most comfortable when you run in it. Research on running shoes has found that comfort is a better guide than trying to “correct” how your foot moves.
Step 1: Know where you’ll run
- Road shoes suit tarmac, footpaths and tracks. They’re what most people need.
- Trail shoes have deeper grip and tougher uppers for mud, rocks and hill paths like those in Wayanad or Idukki.
Step 2: Try them properly
- Shop later in the day when your feet are slightly larger.
- Wear the socks you run in.
- Leave about a thumb’s width of space between your longest toe and the front of the shoe. Feet swell on longer runs.
- Jog in them, in the shop or on the pavement outside, not just stand in them.
- Compare at least two or three pairs. Choose the one you barely notice.
Step 3: Understand the jargon (briefly)
- Cushioning: how soft the shoe feels. More isn’t automatically better. Pick what feels good.
- Drop: the height difference between heel and forefoot. If you’re used to a certain drop, change gradually.
- Stability shoes: designed to limit inward rolling of the foot. Some runners find them more comfortable; there’s no need to buy one just because someone says you “overpronate”.
- Carbon-plated racing shoes: made for fast racing. They’re expensive, less durable and not needed by beginners.
Step 4: Set a sensible budget
You don’t need the most expensive model. Last season’s version of a well-reviewed shoe is often discounted and works just as well. If you buy online, check the return policy so you can swap sizes.
Browse men’s running shoes (Amazon.in, opens in a new tab) or women’s running shoes (Amazon.in, opens in a new tab) on Amazon.in, and consider trying the same model in a shop first to confirm your size.
When to replace your shoes
Many runners replace shoes somewhere around 500 to 800 km, but it varies a lot with the shoe, your weight and your surfaces. Replace them when the cushioning feels flat, the outsole is worn smooth, or you start getting new aches that go away in a different pair.
Make them last
- Use them only for running.
- Dry wet shoes at room temperature with newspaper inside, not in direct sun or near a heater. Useful in monsoon.
- If you run most days, rotating two pairs lets each dry out between runs.
Frequently asked questions
Do I need a gait analysis before buying running shoes?
It isn't necessary for most runners. Research suggests choosing the shoe that feels most comfortable is a sound approach.
How often should I replace running shoes?
Often somewhere between 500 and 800 km, but replace them sooner if the cushioning feels flat, the sole is worn smooth, or new aches appear.
Can I run in regular sports shoes?
For your first few runs, yes. If you keep running, a proper running shoe is usually more comfortable over longer distances.
Sources
This article is general information, not medical advice. If you have a health condition, are pregnant, or are returning from injury, talk to a doctor or physiotherapist before starting a new training plan. Read our editorial policy.
Ashkar is the founder of KeralaRunners, a marathoner, and a Procam Slam finisher. He started KeralaRunners to help people across Kerala take up running, find others to run with, and learn from each other. He writes about the everyday decisions runners face, from choosing their first pair of running shoes to preparing for their next race.
