The short answer: the right running shoe comes down to four things: how much guidance your stride needs (neutral or stability), how much cushioning you like, the heel-to-toe drop, and the fit, especially width. Get those right and the brand matters far less than you'd think.
Walk into any running shop and you'll see a wall of shoes that all look fast. Here's how to narrow it down.
1. Neutral or stability?
Neutral shoes let your foot move the way it naturally does, with no added guidance. Plenty of runners are comfortable in a neutral shoe.
Stability shoes add features such as firmer foam on the inside, guide rails or a wider base to limit how far your foot and ankle roll inwards as you land (often called overpronation). Some pronation is completely normal. It's part of how your body absorbs impact. Stability shoes are for people who roll in more than is comfortable for them, or who simply feel more secure with some support.
The easiest way to know which you need is to see how you actually run. That's what our free OCHY gait analysis is for.
Shop stability & support shoes · Shop neutral daily trainers
2. How much cushioning?
Cushioning is mostly about feel and purpose:
- Lighter cushioning feels firmer and more connected to the ground. Common in race and speed shoes.
- Moderate cushioning is the everyday middle ground most daily trainers sit in.
- Max cushioning gives a soft, protective ride for long runs, recovery days, walking or long days on your feet.
More cushioning isn't automatically better. Some runners love a plush ride. Others find it vague. Try both.
Shop max cushion shoes · Shop speed & race shoes
3. What does "drop" mean?
Drop (or offset) is the height difference between the heel and the forefoot, measured in millimetres.
- Higher drop (around 10–12 mm): a traditional feel, familiar to most people used to standard running shoes.
- Mid drop (around 5–8 mm): where many modern trainers sit.
- Low and zero drop (0–4 mm): a flatter feel. Altra is best known for zero drop, though some Altra models have a 4 mm drop, and Topo Athletic makes shoes in 0, 3 and 5 mm drops.
If you're moving to a much lower drop than you're used to, ease in gradually. We cover this in Altra vs Topo: drop and wide toe box explained.
4. Fit and width
Fit beats everything. A few rules of thumb:
- Leave about a thumb's width between your longest toe and the end of the shoe. Feet swell on longer runs.
- The heel should feel held, not slipping.
- Your toes should be able to spread without pressing on the sides.
- Many shoes come in wide fits, usually labelled D for women and 2E for men.
Running shoe sizes vary by brand, so check our running shoe size guide before ordering online.
Road or trail?
If most of your running is on dirt, gravel or bush tracks, a trail shoe gives you grippier lugs and a tougher upper. For footpaths, parks and treadmills, a road shoe is lighter and smoother. Shop trail running shoes.
Still not sure?
That's normal. It's why we do fittings. Book a free OCHY gait analysis in Berwick and we'll film a short run, look at how you move and let you try a few options side by side. There's no pressure to buy.
Quick FAQ
Do I need stability shoes if I overpronate?
Not always. Many people who pronate are comfortable in neutral shoes. It depends on how much you roll in and how it feels. Seeing your gait on video makes this much clearer.
Should running shoes feel tight?
Snug in the heel and midfoot, roomy in the toes. If you feel pressure points in store, they'll feel worse at 10 km.
Are expensive running shoes better?
Not necessarily. The best shoe is the one that suits your stride and feels right on your feet, at whatever price point.