How to Choose the Right Running Shoe

Choosing running shoes doesn’t have to be confusing. Focus on five essentials: gait, cushioning, fit, geometry & stability, and intended use. This UK-focused guide explains each step and gives example models to try.

Step 1 — Know your gait

• Neutral: Nike Pegasus 41, Brooks Glycerin 21, ASICS Novablast 4.
• Stability (guidance): ASICS Gel-Kayano 31, Brooks Adrenaline GTS 23, Hoka Arahi 7.

DIY checks: Look at outsole wear on old shoes (even = neutral), film your stride from behind, or get a quick shop gait check.

Step 2 — Choose your cushioning

• Daily miles: Saucony Ride 17, Brooks Ghost 16.
• Long runs & recovery: New Balance 1080 v13, Glycerin 21.
• Tempo / speed: Endorphin Speed 4, ASICS Magic Speed 3.
• Racing: Nike Alphafly 3, ASICS Metaspeed Sky.

Step 3 — Get the fit right

• 1 thumb’s width at the toes; heel should not lift.
• Try width options if you’re narrow/wide (Ghost/1080 offer them).
• Test in your running socks; bring orthotics if you use them.

Step 4 — Geometry & stability feel

• Stack: More stack = comfort, can feel less nimble on corners.
• Drop: 6–10 mm suits most; lower drops load calves more.
• Rocker: Helps turnover late in long runs.
• Base width / rails: Wider platforms and sidewalls add stability.

Step 5 — Build a simple rotation

Daily trainer + long-run cushion, add a tempo shoe for workouts; race in your super shoe but keep training in your daily pair.

UK surfaces & weather

• Wet pavements: Look for good rubber coverage/siping (ASICS/Brooks usually grip well).
• Canal paths: Road shoes with decent lugs or a hybrid trail shoe.
• Muddy trails: Switch to proper trail shoes — see our UK trail guide.

See also