The right pair of running shoes can make the difference between running pain-free and logging miles with discomfort—or even injury. But with so many styles, brands, and techy-sounding features out there, choosing the right pair can feel overwhelming. Coach Rosie cannot stress enough that going into your local shoe store is the single best trip you’ll make when deciding on the right fit.

The expertise of the staff cannot be matched and you’re supporting your local store. You may even learn about a local running group! Here are a few things to look for when there.

1.  Know Your Foot Type

Understanding your foot’s shape and movement is the foundation of finding the right shoe.  Pay attention to your arch type (high, neutral, or flat). You can try the "wet test" (step on paper with wet feet and look at your footprint) or by having a running store assess your gait:

• -Pronation: This is how your foot rolls when it lands. Most runners either:

• -Overpronate (foot rolls inward too much),
• -Underpronate (foot rolls outward), or
• -Have neutral pronation (ideal).

Many running shoes are designed to support these specific movement patterns and wearing the right pair can decrease injury risk.

2. Consider Where You Run

Where you run affects what kind of shoe you need:

• -Road Running Shoes: Lightweight, with smooth soles and good cushioning for pavement or treadmills.
• -Trail Running Shoes: Rugged soles for grip, extra protection for roots and rocks, and reinforced uppers for off-road terrain.
• -Racing Shoes: Some shoes have a carbon plate which give you a little boost on race day. Be cautious to wear these sparingly though. They can stress the shins and calves.

High-mileage runners need more cushioning and durability. Occasional runners may prefer something lighter and more flexible. Be honest about how often and how far you run, it’ll help narrow your options.

Yes, flashy colors are fun, but comfort is everything. Your running shoes should feel great the moment you put them on - no break-in period required.

Checklist for fit:

• -Room in the toe box (about a thumb’s width between your toe and the end of the shoe)
• -Snug (not tight) around the midfoot
• -No slipping at the heel
• -Try on both feet and jog around the store (or your home if buying online with free returns)

5. Don’t Get Caught Up in the Hype

Carbon plates, rocker soles, and ultralight foam all sound impressive, but not every runner needs elite-level tech. Focus on comfort, support, and how the shoe works for your running style.

6. Replace Worn Shoes Regularly

Running shoes don’t last forever. Most last around 300-400 miles before the cushioning and support wear down. If you start noticing aches or your shoes feel flat, it’s probably time for a new pair, even if they still look fine.

Finding the right running shoes is part science, part personal feel. Take your time, try different pairs, and listen to your body. The right shoes should support your goals, keep you injury-free, and make every step more enjoyable.

Run happy, run healthy - one good pair at a time