Best Running Shoes

Start with your foot strike and pronation pattern. If your arches are neutral to high and you don't overpronate, a neutral shoe works for most. If you have flat arches or overpronate, a stability or motion-control shoe provides more support. Running shops offer gait analysis - worth doing if you're new to running or keep getting injuries.

Most running shoes last 500–800 km before the cushioning degrades enough to notice. High-mileage runners may replace every 4–6 months. Signs it's time: the midsole feels flat, you feel pavement more than usual, or you start getting aches in places you didn't before.

Yes - most runners go half a size to a full size larger than their regular shoe size. Your feet swell during runs, and you need a thumbnail's width of space between your longest toe and the shoe tip. A shoe that fits perfectly in the shop may cause toe issues on a long run.

Drop is the height difference (in mm) between the heel and the forefoot of the shoe. High drop (10–12 mm) suits heel strikers and runners transitioning from traditional shoes. Low drop (0–6 mm) encourages a more midfoot strike. Most daily trainers sit at 8–10 mm.