6 questions to consider when choosing running shoes

For many, running is the most accessible way to exercise – you tie your shoes and head out. Whether you run for your body, your mind, or to beat your personal best, running ultimately comes down to what you want to get out of it.

But even though running may seem simple on the surface, it can also be a gear-focused sport – and the shoes you run in matter more than you might think. In this guide, we focus on exactly that: the running shoe and the features that actually affect your stride, feel, and performance.

You often hear terms like drop, cushioning, support, and surface – but what do these technical aspects really mean? And how do you know what suits your stride, level, or goals? To help you avoid guesswork, we have gathered the most important features to understand, so you can more easily find a pair of running shoes that truly make a difference.

Tip! On our website, under running shoes, you can easily filter by these features – making it simple to find a selection that matches your preferences.

How do distance and pace affect your choice of running shoes?

How far you run and how your session is structured will influence which features matter most in a running shoe. Your pace, purpose, and distance place different demands on comfort, weight, cushioning, and responsiveness. By choosing a shoe that matches your needs and preferences, you reduce the risk of overuse injuries and increase the chances of getting more out of every run.

Of course, it is individual – what feels right depends on your experience, current condition, and how often you run. An all-round model can work well for most runs, but if you vary your sessions a lot, it may be worth having different models suited for different types of runs. Here are a few general rules to follow if you are a beginner:

– For longer runs, comfort and cushioning become more important – especially on hard surfaces.
– For faster runs or shorter distances, many runners prefer a lighter shoe with better responsiveness.

What is drop in running shoes – and which drop should you choose?

The “drop” is the height difference between the heel and the forefoot of the shoe. A higher drop means the heel sits more elevated compared to the toe, while a lower drop gives a flatter feel underfoot. There is no universal “right” drop – what works best depends on your stride, what you are used to, and what you want to achieve with your running. One tip is to avoid changing to a drastically different drop too quickly, as your body needs time to adapt to the new load.

• Higher drop (8–12 mm) often reduces strain on the calf muscles and Achilles tendon, and suits many runners who land on their heels first. It can also be a smart choice if you have a history of calf, Achilles, or hamstring issues.

• Lower drop (0–6 mm) promotes a more natural foot strike, affecting how and where your foot lands during your stride. It suits runners with a midfoot or forefoot strike and often provides better ground contact. However, lower-drop shoes place greater demands on the calves and ankle mobility.

How much cushioning do I need in my running shoes?

Cushioning refers to how soft the shoe feels during your stride and how much shock absorption it provides when your foot lands. More cushioning helps protect your body from repeated impact, especially during longer runs, if you have a higher body weight, or when running on hard surfaces.

• High cushioning offers a softer, more forgiving feel and is ideal for distance runs, recovery sessions, or for those who prioritize comfort.

• Less cushioning provides better ground contact and a more direct response in each step – something many runners appreciate for faster sessions or intervals.

It is easy to assume that a highly cushioned shoe always has a high drop – but that is not necessarily the case:

- A shoe can have a thick sole with a low drop, where the height is evenly distributed between heel and toe.
- Another shoe can have high cushioning with a high drop, which provides more support in the heel.
- Light, fast shoes often combine low cushioning with a low drop, offering maximum ground contact and speed.

The key is not to focus too much on the numbers for cushioning and drop. Use them as a guideline, but always go with how the shoe feels for you.

Do I need neutral support or high support in my running shoes?

Support in running shoes refers to how the shoe helps control the movement of your foot – especially if your foot tends to roll inward, a motion known as overpronation.

- Neutral support is suitable if you have a stable stride without excessive inward or outward rolling of the foot.
- High support includes reinforced structure on the inside of the shoe to counteract overpronation and reduce the risk of uneven strain.

If your stride is characterized by overpronation, a neutral shoe can create imbalance, while a shoe with higher support can promote a smoother stride and better stability.

A simple way to determine what you need is to check the wear pattern on your old shoes, do a basic gait analysis, or pay attention to how stable your stride feels during longer runs.

What do carbon plates do in running shoes – and when should you choose them?

Some running shoes feature built-in plates in the midsole designed to stiffen the shoe and create a more explosive feel with each stride, especially at higher speeds. These plates are often made of carbon fiber but can also be made from materials such as nylon or plastic.

Carbon plates are commonly used in racing shoes because they can improve energy return – meaning you get more power back with each step. Combined with a springy, foam-like midsole, they create a sensation of being “propelled forward,” which can be particularly effective during intervals, tempo runs, or races.

However, it is important to know that shoes with a plate are not ideal for every type of run. They often provide a firmer, more intense feel. For easy runs or recovery sessions, a softer, more flexible shoe without a plate is usually more comfortable.

Choosing the right running shoe can feel overwhelming, with so many features to consider. But in the end, it is about understanding what you need. Start with your body, your running style, and the surfaces you usually run on – and do not be afraid to experiment.

There is no universal “right” choice, but with the right knowledge of the technical features, we hope it becomes easier to make an informed decision. When you understand what affects your stride, you can also influence your running experience – and enjoy every kilometer even more.