Finding The Perfect Running Shoe For Your Goals

Finding the right running shoe used to be a simple task, just pick what looked good. Well, that was many years ago of course, but today, with shoes offering so many features for different foot shapes, stability needs, and running styles, it can feel a bit overwhelming unless you know what you’re looking for. Do you need shoes for speed, recovery, long distances, or trail running? And where do you even start with the endless options?

Here’s the good news: I review roughly 100 pairs of running shoes each year, and I’m here to help you cut through the noise. Whether you’re training for a marathon or starting our Couch To 5K plan, this guide will give you the basics you need to find your perfect running shoe.

If I don’t answer something specific to you and your running needs, drop your question in the comments—I’m always happy to help out Trail & Kale readers.

Step 1: Know your foot type

Before diving into shoe brands or styles, it’s important to understand your foot shape. Here’s what you need to know:

Flat feet (low arch):

Flat feet often overpronate (roll inward when running), which can lead to instability and potential injury. You’ll need shoes with extra support to correct that inward roll.
Best shoes: Stability or motion control shoes.

High arches (cavus feet):

Runners with high arches tend to underpronate (not rolling inward enough), leading to poor shock absorption. Cushioning is key to help absorb impact.
Best shoes: Neutral shoes with enhanced cushioning.

Neutral feet (medium arch):

Neutral feet have a balanced landing, so you’re free to choose from a wider range of shoes.
Best shoes: Neutral running shoes offering a good mix of support and cushioning.

How to check your arch shape

Try a simple wet footprint test at home – wet your foot, step on a piece of cardboard or your patio, and check the shape of your print.

If you see a fuller imprint, you likely have flat feet; if the middle is barely there, you probably have high arches – somewhere in the middle? Well, you have neutral feet just like me, we can be footprint buddies! :oD

Step 2: Understand your gait

Knowing how your feet strike the ground is also key to selecting a shoe that works with your movement. Your gait isn’t just about your foot shape, however, it can also be influenced by other factors like weak glutes, tight calves, or muscle imbalances, all of which can affect how your feet land and roll with each step. Addressing these issues through strength and mobility work is important, but choosing the right shoe can also help correct your gait.

Here’s a quick rundown of the three main gaits:

1. Overpronation: Feet roll inward too much. Common with flat feet and linked to joint pain. Look for stability running shoes.
2. Underpronation (supination): Feet don’t roll in enough, putting pressure on the outer edges. Common with high arches – highly cushioned running shoes will help here.
3. Neutral gait: Feet strike the ground evenly with minimal roll. You’re in the sweet spot—most daily trainers will work well for you.

To check your gait, consider visiting a specialty running store for a gait analysis, or use treadmill apps to assess your running form at home.

Step 3: Match shoes to your running goals

Now that you know your foot type and gait, it’s time to think about how you’ll use your shoes.

Here’s what to look for based on your running habits:

For long-distance runners

If you’re clocking high mileage, you need cushioning and durability to stay comfortable and maintain pace.

• Key features: High cushioning, durable outsoles, and responsive midsoles.
• My top picks in this category: Best Cushioned Running Shoes roundup.

For speedwork and intervals

Speed demands a lightweight shoe that lets you move fast without feeling weighed down.

• Key features: Lightweight design, responsive cushioning for quick steps.
• My top picks in this category: Best Tempo Running Shoes For Speed Training.

For race day

Got a race on the horizon and you want to get the most speed on race day, after having put in all that training? Go for a super lightweight carbon fiber plated racing shoe that probably has advanced PEBA foam in the midsole.

• Key features: lightweight, carbon fiber plate, advanced midsole foam, rockered geometry, and FAST. These shoes are great for distances all the way up to marathon.
• My top picks in this category: Best Carbon Plate Running Shoes.

For everyday joggers or beginners

New to running or just logging easy miles? Go for the comfort and versatility of a daily trainer.

• Key features: Balanced cushioning and support for shorter, more relaxed runs.
• My top picks in this category: Best Daily Trainers.

For trail runners

Running off-road? Trail shoes are built with grippy outsoles and protective features to keep you steady on uneven terrain.

• Key features: Aggressive traction, toe guards, rock plates, and possibly waterproofing.
• My top picks in this category: The Best Trail Running Shoes.

Quick tips for shoe shopping

• Try them on later in the day. Your feet swell throughout the day, so trying shoes when they’re at their largest helps ensure a better fit.
• Test them out. Many running stores allow you to run in new shoes before buying or offer returns after a few runs if they don’t fit right.

Final words of wisdom

No matter what your foot type or running goals are, the most important factor is comfort. Forget the trends, if the shoe feels right and supports your movement, it’s the right one for you.

Now it’s your turn: What’s your experience with finding the right running shoes? Got a favorite brand or model you swear by? Share your thoughts in the comments, I’d love to hear what’s working for you. And if you’re still on the hunt, make sure to subscribe to my newsletter for more expert gear reviews and running tips! I’m also on YouTube, and Instagram if you care to follow! :O)

Happy running! Your loyal running shoe expert, Alastair