Whether you’re just starting out or already logging kilometers regularly, the right shoes can make the difference between steady progress and injury.

Why does it matter?
Running not only improves your physical fitness—it also increases oxygen flow to the brain, boosting focus and productivity. But you’ll only experience this safely and comfortably with the right footwear.

Choose shoes for the right surface

This is the most important step.

• Road / city running

  • Maximum cushioning to protect knees and ankles
  • Smoother outsole = designed for even surfaces

• Trail / forest running

  • Less cushioning, but better grip (tread)
  • More durable upper, often water-resistant

Rule: If you run on asphalt, choose road shoes. If you run on trails, choose trail shoes. “All-terrain” options are usually a compromise.

Cushioning and drop – the foundation of comfort

  • The higher your body weight → the more cushioning you need
  • Drop (heel-to-toe difference):
    • 10–12 mm = more cushioning and comfort
    • Lower drop = more natural running feel, but greater strain on the legs

The right size – the most common mistake

  • Choose shoes about 0.5 cm larger than your everyday size
  • Your feet swell while running—space is necessary
  • Heel should be secure, toes should have room to move

Support and pronation

If your foot rolls inward while running (overpronation):

  • Choose shoes with added stability
  • They help reduce injury risk and improve stride efficiency

If you’re unsure, it’s best to determine this with a gait test or in-store assessment.

Technology – do you really need it?

• Carbon plate
✔️ For experienced runners → speed and propulsion
❌ For beginners → may create excessive strain

• Gore-Tex (waterproofing)
✔️ Ideal for autumn/winter
❌ Poor ventilation—not comfortable in summer

Comfort and materials

Look for shoes with:

  • Breathable upper
  • Good foot adaptation (fit)
  • Responsive sole (for better energy return)

Beginner vs experienced runner

If you’re a beginner:

  • Priority = cushioning + comfort
  • Avoid aggressive tech (like carbon plates)
  • Focus on stability and safety

If you’re experienced:

  • You can experiment with:
    • Lighter shoes
    • Carbon plates
    • Race-specific models

Bonus: looks matter too

Bright, energetic shoes often boost motivation.

Practical tip:

  • City running → lighter colors
  • Nature/trails → darker colors (hide dirt better)

Don’t forget maintenance

  • Clean with a damp cloth and mild soap
  • Air dry (never on a radiator)
  • Use waterproofing spray in wet seasons

Summary

The right running shoes:
✔️ Match your running surface
✔️ Provide sufficient cushioning
✔️ Fit correctly
✔️ Suit your experience level