Faced with the overwhelming range of options from manufacturers and the numerous marketing concepts put forward by different brands to stand out from the crowd, choosing a pair of running shoes is no easy task.
Here are a few tips to help you identify the key points that will allow you to get the most out of your running, whether you run on tarmac or on trail.
Key points
- Type of use: terrain (tarmac, trail, mixed), distance (<10 km, 10 km to half-marathon, long trails and marathon), intensity (leisure, training, competition);
- Runner type: the runner's weight and build, stride and foot strike (pronation, supination, heel strike, midfoot strike);
- Shoe characteristics: drop, cushioning, flexibility, stability, breathability and waterproofing.
WHAT TYPE OF RUNNER ARE YOU?
TERRAIN
Road shoes prioritise cushioning as the impacts on tarmac are far more damaging to muscles, tendons and joints than on paths and tracks. Conversely, there is no need for heavily lugged soles here as grip is not really an issue. Finally, the upper is generally made from breathable mesh fabric.
Trail shoes, as you will have gathered, feature (heavily) lugged soles to ensure optimal grip on all terrains and in all conditions (mud, rocks, dry to very dry; on the flat as well as on climbs, descents or cambers). Natural terrain, while requiring less cushioning, demands perfect support for the foot and ankle. These models are therefore lower (for better stability), firmer and more rigid. In addition, trail shoes often feature protective inserts (at the front) to guard against impacts with rocks, and use abrasion-resistant reinforced fabrics to provide the necessary durability.
It should be noted that mixed-terrain shoes also exist, ideal for runners who like to alternate between road and mild off-road surfaces and don't want to own multiple pairs. This is a solution primarily suited to recreational runners, as this type of compromise between performance, grip and stability will inevitably be less effective than dedicated models, both on Road and Trail.
DISTANCE AND EFFORT INTENSITY
Beyond the terrain, your choice can be guided by distance and/or effort intensity. A general distinction is made between shoes designed for short (up to 10 km) and medium distances (up to half-marathon), characterised by greater lightness and excellent dynamism, and those for long distances (marathons and long trails and ultras) capable of comfortably absorbing the thousands of impacts the body endures.
The longer the distance, the greater the cushioning and comfort provided, in order to guarantee consistent sensations throughout the effort and protect your body.
Beyond distance, the intensity of the effort can also influence the choice of one model over another: leisure for the occasional runner simply wanting to exercise, training for the regular runner (these models often displaying better durability), and competition, focused exclusively on performance by being designed to run fast but with, in return, often reduced durability.
RUNNER'S BUILD
All of this must however be weighed against your build, as the same pair may be suitable for a "lightweight" marathon runner while a more "stocky" runner should not use it for more than 10 km without risking injury.
As a general rule, lighter runners will opt for a pair combining responsiveness and lightness, while "heavier" runners (> 85 kg for men and> 70 kg for women) will prioritise foot and ankle support, great stability, and substantial cushioning, particularly at the heel, with for example a high-density foam midsole.
STRIDE TYPE
Until a few years ago, the degree of pronation was considered decisive. The range was segmented according to your stride; it was therefore necessary to determine whether you were a supinator (the foot strikes on the outside), a pronator (the foot strikes on the inside), or neutral (the foot is level and parallel to the ground at strike).
In reality, it does not matter much how you strike the ground as long as you have no injuries or discomfort. Today, most running shoes are neutral or universal and suit the vast majority of runners. And if that is not the case, orthopaedic insoles, ideally made by a sports podiatrist, can provide the support you need.
What should guide you more is rather the way you strike the ground: heel strike or midfoot strike. Broadly speaking, beginner and/or slow runners tend to land heel first, which requires significant cushioning at the rear of the shoe and a high drop (the difference in height between the back and the front of the shoe; see below).
Conversely, a more experienced runner will have what is called a midfoot strike, meaning the foot lands roughly flat, which allows for better distribution of the impact. This stride, being more efficient, is also better for the body by reducing impacts and therefore the risk of injury. In this case, a low or even zero drop will be more appropriate and effective.
EVERYTHING YOU NEED TO KNOW ABOUT RUNNING SHOES
The result of numerous scientific studies and research and development work, today's running shoes bear no resemblance to those of a few decades ago. But between genuine innovation and marketing concepts, how do you find your way? Here are the key characteristics to keep in mind when choosing a new pair of shoes.DROP
As mentioned above, the drop is the difference in height between the heel and the front of the shoe. Relatively recent, this drop measurement has nonetheless become essential and represents, for many runners, the most important characteristic when choosing one model over another.
The drop generally ranges from 0 to 13 mm. The lower the value, the flatter the foot, and therefore the closer to the "natural stride", which is however counterintuitive for most runners, as it requires some foot technique and practice.
Beginners and heavier runners would do well to opt for a model with a high drop — from 8 mm — in order to benefit from good cushioning and significantly reduce the risk of pain or even injury to the calf and heel. However, in the long term, the effect can be counterproductive and draw the runner into a vicious cycle: a high drop provides good cushioning but encourages a heel strike, which itself requires even more cushioning. This leads to a greater risk of injury over time.
If you are an experienced and fit runner, a low drop between 0 and 6 mm will give you greater ground feel and will therefore suit you better, allowing you to move closer to the famous "natural stride" that guarantees better efficiency and fewer injuries.
If you wish to reduce your drop, do so gradually, step by step, otherwise you risk too abrupt a change in posture and therefore injury.
It should also be noted that the drop is generally given for a standard size 43 (EU). Therefore, for the same model, the drop on a size 37 will be lower than that on a size 47. Speaking of heel-to-toe slope would be more appropriate.
Furthermore, speaking of drop alone is not particularly meaningful — other criteria must be taken into account, such as stack height for example, as two shoes with the same drop can be radically different depending on their sole height.
CUSHIONING
The greater the stack height, the more cushioning the shoe provides, meaning it absorbs the impact at footstrike. Cushioning can be achieved in different ways: foam of varying densities, gel, rubber — all these technologies are comparable, and it is therefore not on this criterion that you should base your decision, but much more on the level of cushioning provided by the shoe.
In terms of terrain, as mentioned previously, running on tarmac requires more cushioning than trail running.
In terms of running style, a heel strike demands more cushioning than a midfoot stride, as does a heavier build.
Be careful, however, not to choose a shoe with too much cushioning, as this could compromise stability, precision and above all dynamism. It is up to you to decide which characteristic you wish to prioritise. It is all a matter of taste and priorities.
FLEXIBILITY
The flexibility of a shoe expresses its ability to deform, in order to follow your movements and changes in terrain. A flexible shoe will appeal to experienced runners as it offers maximum ground feel. But it demands more effort to move forward in return. Conversely, a rigid shoe offers less sensation but is more dynamic. It also provides better foot support. It is therefore the option to consider for less toned runners and heavier-built runners.
Whatever the case, just as with cushioning, it is all a matter of priorities and personal preference.
Note: For a few years now, rigid models aimed at performance-seeking competitors have also existed, featuring a carbon plate acting as a spring. The energy stored at the moment of impact is returned at push-off, for even lighter and more efficient strides. These should be reserved mainly for competitions, as excessively frequent and especially exclusive use of this type of shoe can be a source of injuries.
STABILITY
Stability is one of the essential characteristics and at the same time one of the most difficult to assess, as it depends on a great many parameters such as the height of the shoe, its flexibility, and its shape (more or less high-cut and wraparound).
BREATHABILITY AND WATERPROOFING
Most running shoes are designed to deliver maximum breathability in order to limit heat build-up and the feeling of overheating. However, there are a few models — primarily trail-oriented — featuring a water-repellent or even waterproof membrane, which can prove useful during wet outings and/or on muddy terrain.
WEIGHT
The weight of a standard shoe is most often between 250 and 300 grams. Beyond that, the shoe will require more energy with each stride… but will also certainly be more comfortable, with greater cushioning.
The lightest models (under 200 grams) are admittedly more dynamic, but at the expense of comfort, cushioning, stability, and in trail running, protection. Furthermore, these models often have a much shorter lifespan, frequently half as long.
Note: regarding the lifespan of running shoes, it is generally agreed that a standard pair can accompany you for up to around 1,200 km, this figure obviously varying depending on the type of outings, their frequency and your build.
Pairs designed exclusively for competition (also suitable for interval training on the track) have a much shorter lifespan, between 200 and 500 km, rarely more.
SIZE
Choosing the right shoe size is both simple and complicated, as it relies essentially on foot length.
To determine this, with your foot flat on the ground, measure the length of your foot from the heel to the tip of your longest toe. To get the most reliable measurement, place your foot firmly on a sheet of paper, mark both ends with a pencil, remove your foot, then measure the distance between the two marks. For added safety, add approximately 0.5 cm to the length and refer to the brand's size guide.
Warning: there are significant size variations between brands. Your size for a given brand will therefore not necessarily correspond to the same size in another brand.
Foot width must also be considered, particularly if you have very wide feet. In that case, it may be wise to go up a size to avoid discomfort. To address this, some brands offer several width options for the same size.
FASTENING SYSTEM
While most shoes feature a traditional lacing system, some models come with cables and a dial or micro-buckle tightening system, similar to what is frequently found on cycling shoes. These systems allow for better distribution of pressure across the entire foot and avoid creating pressure points, but are often reserved for the top-of-the-range models and therefore the most expensive.A simple and cost-effective way to improve comfort, efficiency, and, in a triathlon context, speed during transition phases, is to replace the original laces with quick elastic laces. They have the advantage of allowing you to slip on your shoes in a matter of seconds and provide ideal, consistent pressure on the foot regardless of the length and intensity of the effort.
WHICH SHOES FOR MY TYPE OF RUNNING?
Depending on your build, your running style, and your goals, you will need to prioritise cushioning, flexibility, stability or lightness, and a higher or lower drop.
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Leisure / Beginner
Prioritise comfort here. A stable shoe with good cushioning, fairly rigid, with a drop above 8 mm will be perfect for enjoyable and injury-free occasional leisure outings. Opt for a road, mixed or trail pair depending on the environment in which you run. If you are looking for versatility, a mixed pair will prove ideal. Heavier-built runners should make sure to select a model offering particularly good cushioning, with a drop of 10 mm or more.
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Road Racing
Here, lightness and performance are the primary priorities. Depending on personal preference, a very flexible model or, on the contrary, a very rigid one with a carbon plate will be suitable. Racing models are also perfect for interval sessions (on the track). Often minimalist, these models are best suited to shorter distances. Beyond that, it will be necessary to turn to specific marathon models or opt for an intermediate training/racing model.
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Road Training
If you run with a more performance-oriented approach, preparing for specific goals, a slightly more flexible pair can be beneficial for working effectively on foot technique, and in particular the midfoot stride. To avoid injury, still maintain reasonable cushioning. Additionally, durability will be prioritised over lightness here. A training-oriented model will also be suitable for longer races for intermediate runners (around 3h30 for a marathon).
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Trail Racing
This will depend entirely on the duration of the effort. For short trails (up to 20/30 km), a dynamic and lightweight pair makes perfect sense. On the other hand, on long trails and even more so on ultras, speed is not a determining factor. The points to consider as a priority are comfort, grip and overall stability, in order to compensate for foot errors that will inevitably occur with physical and mental fatigue.
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Trail Training
The focus here should be on choosing a pair with sufficient lugs for the terrain, offering adequate protection, particularly at the front of the foot. If you regularly run both on Road and Trail and wish to do everything with a single pair, moderate lugs (4 to 6 mm) will provide good grip without overly penalising your performance on tarmac. Depending on the terrain, a more secure model that better wraps around the ankle can be of interest.
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