[Closed] What Running Shoes?

I suspect the answer will be so person-specific as to be unhelpful.

I started running in what were in effect cross-trainers and suffered an achilles injury. After recovery I was advised by the doc to go a running shop and have a proper gait analysis.

I recently did so and they recommended some Brooks shoes, as I had a tendency to over-pronate.

Without knowing your running 'style' I think any recommendation runs the risk of being unsuitable.

When I started running the folk in the running thread recommended Nike Pegasus as the default 'pretty good for most people' shoes, and they work really well for me.

If you over or under pronate a lot you might need something more specialist but if you're happy with your cheapies they're probably a good starting point.

Expensive full price but there are usually some on sale somewhere.

I started running in what were in effect cross-trainers and suffered an achilles injury. After recovery I was advised by the doc to go a running shop and have a proper gait analysis.

I recently did so and they recommended some Brooks shoes, as I had a tendency to over-pronate.

Without knowing your running ‘style’ I think any recommendation runs the risk of being unsuitable.

This x 2

Potentially opening a can of worms here... but anything 'barefoot' like.

Everything else just causes problems/injuries.

Take your time to adapt if you're not used to them.

You can, and many will, spend hundreds of pounds and hundreds of hours searching for the perfect pair. But, save yourself some time and buy a good pair of neutral shoes from a well known brand. Take your pick from:
Nike Pegasus. This is my preferred option, though note the newest version (37) is a tad narrow, the 36 is my favourite daily running shoe.
Nike React Miler. Not tried it but a few guys I run with like them, they're a touch cheaper than the Pegasus too.
Brooks Ghost. A touch wider and roomier.
Asics Cumulus. A good, solid shoe but make sure it v21 onward, the 20 was a bit heavy.

Potentially opening a can of worms here… but anything ‘barefoot’ like.
Everything else just causes problems/injuries.

I couldn't disagree more with this. If you value your calfs then avoid anything barefoot or zero drop.
I can understand, maybe, if you want to be a "runner", if you just want to go for a run get a pair of normal, well cushioned shoes. I mean, have you seen the shoes Kipchoge runs in? Couldn't be further from barefoot if he tried...

If price is an issue, Karrimor (yes, from there) have served me well (10k most weekdays). If I was going to spend in the £100 region, I'd want a proper foot pronation assessment and tailored recommendation on the best shoes.

Worth noting that once we're allowed out the Nike Outlet stores are great for picking up the odd bargain. Start Fitness and SportsShoes.com are good too, under £100 is very doable.

singletrackworld.com/forum/topic/what-running-shoes/#post-11471095

Like I said, can of worms.

Just because they don't work for you doesn't mean they don't work for everyone.

And what Kipchoge uses has as much relevance to us average Joe's as what Froome or Roglic use.

I did the Couch To 5K this year, so started in pair of random Nike Airs I had lying about. As the distances increased I suffered from calf and Achilles strains.

After speaking to various friends who run I eventually bowed to wisdom and went to a proper running shop. Bloke watched me run on a treadmill, do squats etc then recommended me a selection of suitable shoes.

Made a big difference. Legs felt a lot better.

(if it matters the ones I went for were New Balance 860 v11, think they were about £100, but really it is about fit and support not name)

I appear to be a lace-mong as they keep coming undone

May seem like a silly question: but are you sure you are tying them correctly?

I use the Runner's Loop then a double-knotted bow. Never had them come undone or get too loose.

https://www.rei.com/learn/expert-advice/lacing-running-shoes.html

Just because they don’t work for you doesn’t mean they don’t work for everyone.

No, but most people run happily in “normal”, cushioned shoes.
The comment was more of a push against the STW habit of complicating simple things.
A guy wants to run 10k on a treadmill and wants some half decent shoes. Yes, he can get a gait analysis end up spending £150 on a pair of Hoka’s, or he can get some 5 Fingers that will likely be agony whilst he leans to run properly.
Or, he could keep it simple and just buy a good pair of neutral shoes that fit well.

To be fair he did say mostly treadmill with outdoor stuff too.

And if he wasn't at least considering slightly more "complicated" options then he'd have just bought another pair of £25 Filas, not made a thread about it.

Altra. No heel, wide forefoot. Beautiful stuff.

Probably the handiest runner on the forum recommended the 25 quid Kalenjis which have done me.

I'm new to running and nearing the end of the Couch to 5k. I mainly do off road jogging, and with the sole falling off an old pair of trainers, I ended up with some Altra trail shoes. Very very comfy (for me), but like others have said, try a few and see what fits best.

In my experience most good running shops will tell you what type of shoe then give you a couple of price options. Low med and high. Up to you then how much to spend. As I've got older I've become much more susceptible to the wrong type of shoe.

I have hobbit feet and really struggle with typical width running shoes, Mizuno used be my go to brand but they have changed to a more narrow last. I can’t wear Nike or Adidas as they just don’t fit.

If your feet are on the wide side I would heartily recommend these, fairly neutral support without a ridiculous amount of motion control and come in a wide fit. About £100 though, got mine in Sept and should be less than 25p per mile by the end of the year.

Please ignore my advice if you have incredibly narrow feet or run like a duck (over pronation) or pigeon (under pronation) 😉

https://www.sportsshoes.com/product/asi9667/asics-gel~kayano-26-running-shoes-%282e-width%29-~-ss20/

It's definitely worth getting an assessment. I started in whatever trainers were the cheapest and had a lot of problems with shin pain. Got assessed and found I over-pronated. Got the appropriate shoes (Brooks Ravenna) and never looked back. Outlet stores and last year's models mean shoes can be found relatively cheaply.

Find a Nike clearance store, my last pair of React cost £12.50. Castleford for the win. Wait till the new year.

Potentially opening a can of worms here… but anything ‘barefoot’ like.

Everything else just causes problems/injuries.

Can open, worms everywhere, utter nonsense 😆

Just go to a proper running shop. They'll pull out several pairs of running shoes for you to try and let you have a jog on the treadmill to suss out what really works for you. OK you'll pay a bit more than picking a pair at random off the web (maybe alot more), but better to buy one pair that works for you than suffer with a cheap pair that don't, picking up an injury, not being able to run for a few weeks or months then having to go through the pain of getting back into it still with your crappy shoes, aggravating the injury against and so on and so forth until you either give up or just go to a proper shop and get a decent pair that work for you. Believe me....I've been there, done it and got the T-shirt.

You'll be amazed when trying on three or four pairs of shoes from different brands how different they all feel. It really is noticeable. It's not until you do a back to back that you appreciate there is a huge difference across the different brands. I tried Nike and they were crap for me, ended up getting a pair of Brooks and they worked great. This time round A pair of Asics won out.

Kimura: altra are seriously wide in the toebox, you have to try them if you have Hobbit feet. Google some images from above and you'll see.

Kimura: altra are seriously wide in the toebox, you have to try them if you have Hobbit feet. Google some images from above and you’ll see.

+1 I had some, supremely comfortable for ultras but looked like clown shoes 🙂

I'm three years into my running journey and have found myself disappearing down the worm-hole of running footwear.

Like bikes, the answer to your question depends on where you're going to do the sport: on road, trails, in the hills. The Pegasus recommendation is a good one but I'd recommend taking a trip to a decent shoe shop where you can try a few pairs on and go with the most comfortable. Salomon shoes fit me and the Quicklace system is pretty good at staying put. If you use traditional laces then try this knot, it seems to hold fast for me: https://www.fieggen.com/shoelace/secureknot.htm

As a side note, IMO: If you're careful with how you build up your running then your body will adapt to your footwear, I run in shoes with a 0, 4 and 8mm drop. Doing too much too soon has had a far greater impact on my ability to run injury-free than the shoes I wear.

Go to a running shop and ask them, try on lots of shoes and find the ones that are the most comfortable.

No one here has your feet, your knees, your hips or your legs

No one will run like you do.

Everyone suggesting a shoe that they find comfortable, there will be countless others that do not and countless others that do.

Get yourself to a running shop.

My tuppenth worth: pronation/overpronation shoes are basically a daft fad that's lasted way too long (unlike barefoot, which is a daft fad that's largely died out).

This is the advice I'd echo:

No, but most people run happily in “normal”, cushioned shoes.
The comment was more of a push against the STW habit of complicating simple things.
A guy wants to run 10k on a treadmill and wants some half decent shoes. Yes, he can get a gait analysis end up spending £150 on a pair of Hoka’s, or he can get some 5 Fingers that will likely be agony whilst he leans to run properly.
Or, he could keep it simple and just buy a good pair of neutral shoes that fit well.

Find a Nike clearance store, my last pair of React cost £12.50. Castleford for the win. Wait till the new year.

My experience is that people who are new to running need to take notice of decent running shoes. They tend to be carrying a bit more weight, and it takes time for muscles, tendons, joints etc to adapt and get upto speed to the new activity. Once you're already fit and maybe a bit lighter then you are probably less sensitive to running shoes and can crack on, but my experience of multiple repetitive injuries when I started running is that the shoe is important and a shoe that works for you.

So OP - ignore any recommendation of any specific shoe. Do not find a Nike clearance store and buy a pair at random...you might be lucky and they might work for you (Nike didn't work for me...they were awful) but its a risk.

Take it slow and steady...avoiding injury is the primary goal.

unlike barefoot, which is a daft fad that’s largely died out

Well not strictly true. Actually running barefoot may have died out but the learnings from it haven't i.e. running flat footed rather than heal striking which is promoted by wearing nice cushioned modern running shoes and can be the cause of many running issues like shin splints and soft tissue injuries. In my journey to start running I battled injuries. I did alot of research around running style and technique and found I was heal striking and that might have been a contributing factor to injuries. I then changed my running technique to the barefoot style...i.e. shorter strides avoiding heal strike, and that improved things for me immensley.

Ah sod it, just throw caution to the wind, VaporFly's are back in stock on the Nike app, treat yourself.

i.e. running flat footed rather than heal striking which is promoted by wearing nice cushioned modern running shoes and can be the cause of many running issues like shin splints and soft tissue injuries.

And midfoot/toe striking can put a lot more stress on your achilles. Six of one, half a dozen of the other....

I run two or three times a week, just 5km to 10km.

I just got some nice-fitting Adidas from TK Maxx for £30 and put some plantar fascitis insoles in them, and that works well for me.

Got the physio's seal of approval as well.

I would say look on SportShoes.com, find a pair of neutral shoes on sale and see how you get on. These will probably work for most people.

Not sure about pronation and gait analysis. My understanding is that this is all marketing and is not science based?

Yes! I love my Altra Lone Peak, really really comfy and wear them as much as I can. I don't run in them often because I am trying to manage/rehab my Achillies.

With respect to laces, I find proper running shoes have grippier laces than a standard trainer, so you may not need boas.

My New balance for example never loosen or come undone while in use, my Nikes (not intended for running) often do when walking around.

Personal preference for me is a decent shop and shoes they recommend, reason being I am heavy and the impact on my feet is high so I want something with good cushioning and a balanced footbed. Lighter people can probably get away without this though.

One tip,
Don't assume that more expensive is better for everyone, or that top of the range racing shoes are the best solution for beginner 10k.
Carbon plates add unneeded stiffness. Massive 40mm spring soles are a twisted ankle waiting to happen.
And they're not built for everyday training.
Vaporflys would be the worst £200 wasted you could do. Last year's Pegasus would be better in this situation, as well as cheaper.

Go to a running shop and accept the first pair you buy will be a bit more expensive.

Once you have found a shoe you get on with, hunt for deals on the internet.

I'm on about my 5th pair of Brooks GTS.

My understanding is that this is all marketing and is not science based?

My experience and that of many others I know through running suggests otherwise. Please name your sources or quit with the potentially damaging advice.

re. laces - tie shoes normally, then tie the two bows together again. They won't come undone anymore then.

There are 2 problems with going to a running shop. Firstly they want to sell you shoes that they stock rather than what is the best shoe for you, but then it's also hard to know which is the best shoe without trying on every pair of shoes available, so maybe a bit of a moot point. Secondly, if you have a gait analysis, do you know that the person doing it is qualified to give that advice or is just a shop assistant trying to sell you a pair of shoes? Do they have qualifications in biomechanics?

I would go to a shop that has a wide and varied range of shoes and manufacturers and try on as many different one as you can and see which is the most comfortable to run in. You will probably be on a treadmill which may not replicate the conditions you would use them in so bare that in mind also!
Pick the shoes you feel are the best for you.

'Gait analysis' is often just plonking you on a treadmill, taking a video and then drawing a natty little virtual line up the back of your calf.

My experience and that of many others I know through running suggests otherwise. Please name your sources or quit with the potentially damaging advice

I too have a cynical view on the gait analysis you get in a running shop.
I had a long chat with my physio about it when I started running and his view is that if you have serious motion problems (you will know if you have already, weird shoe wear is an obvious sign) then a good analysis is useful and can help fix some problems. But the emphasis is on the word "good" and it'd likely be done by a running physio, sports podiatrist or similar and not a guy in a shop.
He believed that almost everyone picks up a few niggles when they start running as your body gets used to things, and that's irrelevant of the shoes they wear.
The advise he gave me is the same as I gave the OP, pick a mid-range neutral shoe from one of the big names, ASICS, Nike, Brooks, Adidas, etc and try them on. If they feel comfortable they're likely to be OK, if they feel odd then try another pair/brand. The shoes should feel good on your feet, not hot spots or pressure points, they should feel stable and not like they're pushing your feet in a direction they shouldn't.
Once you're running regularly, you will then start to develop preferences, things you dis/like about shoes and pick appropriately. Things like drop, cushioning, weight, etc. all come into it but don't need to be there on day 1.

Look at your curernt trainers or everyday shoes, especially a pair that are quite old. If they have substantial wear on the outside of the heel then you may benefit from a pair of stability shoes, but ultimately its going to be working on your core strength / stability exercises that will have the biggest impact. In this scenario it may be worth going to a running shop for a recommendation.

Buy a foam roller too.

If the shoes are evenly worn, or the uneven wear is only slight, then pretty much anything will do.

Shoes are no guarantee of injury prevention, you most probably will get the odd pain here and there as mileage increases, but these would be resolved through a combination of stability exercises and foam rolling or specific stretches.

In time you will probably end up with a range of different shoes, in which case rotating them frequently can help, but I've found that spending a few minutes each day foam rolling my hamstrings seems to keep me ticking over.

Also to add that I've bought 2 pairs of shoes from a shop following a "free" analysis were both no good.
One was my fault, they were not quite wide enough and I should have noticed on the treadmill, though the fella did look at my foot in the shoe and say it was fine. He was wrong.
The other was a shoe that apparently was perfect for my gait and style of running (a Brooks Launch), it was terrible and made my knees ache.

I had a long chat with my physio about it when I started running and his view is that if you have serious motion problems (you will know if you have already, weird shoe wear is an obvious sign) then a good analysis is useful and can help fix some problems. But the emphasis is on the word “good” and it’d likely be done by a running physio, sports podiatrist or similar and not a guy in a shop.

Conversely I had a long chat with my physio and she specifically recommended going to a shop and asking for a gait analysis.

I suspect the answer will be so person-specific as to be unhelpful.

I think this thread just demonstrates that the sentiment in my first post was correct.

I had my gait checked by both my Physio and the local running shop when I started (the running shop as I was buying some new shoes, the Physio when I was there for something else and told her I had started running), as most people have said and the Physio agreed - Most people are neutral runners, but if you are not you would probably already know as you will have likely picked up an injury running in your existing shoes. If the shoes are quite worn then look at the soles and google to see what your gait is.

The other advice was if you run off-road mostly (which is supposed to be better for your joints) then most people are fine with a neutral shoe (and most off-road shoes are neutral anyway).

I think shoes are like saddles though - you will have your own preference which might not suit anyone else. I find the Hoka shoes suit my feet and running and I like Pro-logo saddles, but neither of those might suit you.

A good running shop will let you try a few pairs on and run round the shop in them (the equivalent of the car park test for a bike), like other people, now I know the brand and size that suit I don't always go to the running shop.

You will know you have the running bug bad when you start buying different shoes for different conditions (N+1 with shoes), sadly I now have a dry trails pair and a specific mud pair for the current trail conditions.

Not all running shops are created equally.

Some of the Gait analysis is done by someone who's had the standard training, some are done by people who are keen and know a bit more about it.

A couple of shops I've been to the owners don't bother with a vidoe and just watch / listen to your running on the treadmill and make the recommendation from that.

No offence to anyone who works in a running shop (I did for 3 yrs) but it is snake oil and even if it wasnt it is too complex to be done by somebody likely on minimum wage who only works Saturdays.

Most people benefit from a neutral shoe and trying to control or restrict your foots natural movement is both difficult and counter productive. I have seen so many running mates start to have problems when they have tried to run in shoes for example that control pronation. In my experience simply building up training slowly and allowing the miracle of your bodies adaption to your personal biomechanical flaws is the key. Something off the shelf is unlikely to achieve that.

Not saying certain shoes dont help in some areas (eg very stiff soles to help with toe arthritis) but trying to control very strong forces such as pronation I think doesnt work well.

@Coyote
"My experience and that of many others I know through running suggests otherwise. Please name your sources or quit with the potentially damaging advice."

https://www.sciencedaily.com/releases/2013/06/130614100821.htm

Plenty more around.

N+1 is shoes is real.

First you have the various levels if wear (mile approximate based on feel of the shoe):
New - need to be worn in with some short runs and maybe some treadmill work
Prime - Between 50 and 100 mile old, in their prime
Wet - 100 - 200 miles, not prime but perfect for training and wet, long runs
Old - 200+ miles, relegated to muddy runs and shorter stuff.
Retired - Walking, gardening, casual wear

You then have the different usages:
Race - Fast shoes, currently a pair Nike Streak's with a pair of VaporFly's on the way. Plus some old Saucony spikes for track work.
Training - Cushioned shoes for weekly training and long miles. Nike Pegasus for me, mostly 36's, a pair of 37's and pair of ASICS Cumulus
Trail - Nike Pegasus Trail, fine for light off road stuff mixed with road work but not great in pure mud. The gravel bike of running shoes.
Mud - Kalenji trail things. A bit narrow for long mileage but grip like nothing else.
XC - Another pair of spikes, ASICS I think.

And then you need a lot of storage...

Nike Pegasus is a good shout as are New Balance 860 and 880. Both have good support, are quite light and provide a degree of arch support.

I definitely wouldn't recommend barefoot shoes if you're no used to running in them. The natural reaction to the increased impact of barefoot shoes is to run on your toes, which will cripple your calf muscles inside of 3km and you won't be able to walk downstairs for a week.

If you want to run barefoot style, the best thing is to practice landing completely flat footed in your standard running shoes, then progress to some ultralights, then onto something like VFF once you're certain that you can almost flat foot run.

It took me months and months to be able to run a 10k in VFFs, whereas a normal set of shoes was just lace-up and go.

paul_m mentioned saddles and this is the thing here, same with pillows, with mattresses; it might feel ok in the shop but how will they feel after time spent in or on them.

I have freakishly long middle toes and therefore, it seems, I need to both go up half a size in a normal size shoe, and have a wide toe box. I’m also tight and would rather buy bike parts, meat and beer 🙂

Worst running shoes I ever bought were full price Asics. I went to a running shop, did the gait analysis. They recommended the fit and size. My heels were ripped to shreds every time I wore them. Previously I'd been wearing some Nike trail shoes to run in, ran my first few 10ks and a half marathon in them but thought I'd better get some proper shoes from a proper shop. I was wrong.

Another one tried to get me to run on a treadmill to look at my gait for the shoes I'd chosen. They were fell shoes - Mudclaws. Not sure a treadmill can replicate a bog.

Anyway, since then I've been sceptical about the advice from running shops. I'm a convert to whatever Nike Pegasus is in the outlet shop, preferably 2 seasons ago as they're about £25-30. Brooks seem to fit me too so I bought some Cascadia's (old model obviously) for local off-road.

There is a lot of bollocks advice about running - gait analysis, barefoot shoes, massive Hoka things. It does seem like it's mostly a way to get you to buy stuff. I'd get some cheap-ish OK shoes, save the £50/60 and use that to enter some events - that'll motivate you to get out and run more.

@geomickb

Fair enough but I stand by my and others' experience. I started running and had a lot of problems. Only when I got my gait analysed and bought the right shoes did I start to make progress.

New Balance 860s are my goto although I picked up a pair of Saucony quite cheap. Once you know which shoes fit, then you can shop around.

I guess that some things work for some people some of the time? 🙂

The one constant is that I am currently using my NB 860s more than any other shoes, maybe the OP should get them.

I started like you with some cheap trainers but once I realised they hurt my feet I bought some generic Nike runners from THAT MAN for about £40. They were decent enough to be fair. Once they started getting tired my wife convinced me to go to a proper running shop to get fitted. Once there I didn't do any running or stuff like that, just had a chat with the assistant, she measured my feet with a thing that showed what sort of instep I had then I tried on trainers she recommended due to my fitting. Ended up with some brand I'd not heard of and spent £120 but by gosh they're comfy! Saucony are the brand I think?

My wife runs far more than me and has settled on Asics as her go to trainer.

Potentially opening a can of worms here… but anything ‘barefoot’ like.

Alway a bit misunderstood I think.

Big cushiony runners allow people to pound their heels into the road and get away with a poor running style. This causes injuries.

Barefooted trainers don't allow you go do this as much, you have to be a lot lighter on you feet with a forefoot landing or a quick heel tap and roll.

Here's the thing though... Get a pair of low of zero drop shoes.... But with 15-20mm of cushioning....aaaaand....

Learn to run properly!

It's easy to pound out grinding miles with a bit of training but it's not a good long term plan. Form should be top of the agenda and if you can't hold decent form then train this. It will involve more intervals, faster pace, gliding running, floating across the track. Low contact time with the ground, upright, high arms.

So many properties who train for a marathon are simply training their body to survive a marathon.

Bit of a rant but I've seen so many friends take up running and get injured through pushing on through bad form.

I’ve been running since my early teens and over 40 years later still run regularly up to 50k. The fastest way to injury is worn out shoes - replace them regularly eg 300 miles and ideally keep a couple of pairs going. If nothing else, start with a neutral, cushioned shoe like a Pegasus and see how you get on. Zero drop/ barefoot shoes would be a disaster for a beginner - rapid way to injury as it takes time to adapt / change running style - I got lots of niggly problems - went to Hokas and got fewer injuries and set PRs

Whatever Alf Tupper wore will serve you well. Likely pit boots or similar 🙂

@swedishmatt Ta - I will check them out.

ASICS gt1000 9. Just bought a pair to replace my sauconys. Reasonable at £63.

When I started using On Running shoes a few years ago they only made one model and I would be the only one on the start line wearing them. Now they make about 20 and everybody is wearing them.

This proves two thing:

1) they are great shoes - would recommend
2) I am an ITK progressive trend-setter.

In other news, I have a ridiculous single speed gravel bike, so that will be the choice of every other tubby, all-gear-no-idea sportive rider in 5 years time. Obvs.

massive Hoka things

Have to defend my Hoka road shoes - they might look massive but it's an optical illusion as they're featherweight, and only 4mm drop (I think). Lovely shoes.

Retired – Walking, gardening, casual wear

Running shoes are never casual wear. NEVER.

@surfer
it is snake oil ... trying to control very strong forces such as pronation I think doesnt work well.

@hugo
Learn to run properly!

My experience, as a newbie runner, was that switching from normal trainers to more supportive shoes actually altered my running style.

My impact point altered and I started to notice more as I pronated because I could feel the support pushing back, so I tried to do it less. My muscles hurt in new and interesting places, but I avoided the Achilles/calf injuries that had previously prevented me from consistently running 5K.

So perhaps it is a bit of both? Perhaps the right trainers help you learn to run properly?

Running shoes are never casual wear. NEVER.

This is correct.

So perhaps it is a bit of both? Perhaps the right trainers help you learn to run properly?

I think it's even more complicated.
Over engineered efforts can alter the running style assertively.

Neutral but cushioned ones can allow a range of technique from good to bad!

There's an argument for using barefoot shoes to learn to run, short distances and technique, but then use the same technique with cushioning for win win.

I am sceptical of too much focus on form/style/technique I think training and repetition take care of this. I have ran against so many runners over the years who don't appear stylish and are very fast and those that do appear stylish and aren't. I think your body adapts and if you practice running lots of miles and running very quickly, your biomechanics will take care of the rest.

edit: when I say stylish even mediocre runners cant be too "ragged" if you are running close to 4 min milling for 800/1500 then you cant have "bad" style