HOW TO CHOOSE YOUR FIRST PAIR OF RUNNING SHOES

Published: 27/01/2026 | By: Jasmin Bodman

If you’ve been on socials within the last two years, you’ll probably have noticed the running boom. Marathons, 5ks, races all over the world, people are really into running – and we can’t blame them, of course. Maybe you’re one of those who’s been thinking about running and you’re almost at the door, ready to hit your first PB, but something stops you; the thought of picking your first pair of running shoes. That’s where this guide comes in – to help you consider which shoes are right for you, and what to look out for.

Having the right shoes when running is essential – we’d probably say they’re the most vital part of your kit. However, we know how overwhelming it can feel to step into a sports store or visit a website and be met with rows upon rows of different shoes. With so many brands out there, each with their own tech, and so many different types of running, it can feel like you need dozens of shoes – but this isn’t the case (or at least not at the beginning!).

Making sure you have the right pair of shoes will help you to avoid injury and stay comfortable for the long run. As well, when you’re wearing the right shoes, you’ll most likely enjoy yourself more – no one wants to be thinking about their feet when they’re exercising, right?

It’s also really important to buy a pair for you! What we mean by this is even though your friend’s favourite trainers work for her, or your dad’s just bought the latest pair and he won’t stop talking about them, doesn’t mean they’re the right shoes for you. This is where knowing your own body, feet and preferences comes in.

KNOW YOUR FEET BEFORE YOU BUY YOUR SHOES

What do we mean by ‘know your feet’? You need to become familiar with your foot type, including the shape and arch that you have.

Up First: Knowing Your Foot Shape And Arch

Generally, there are three types of foot arch, including low, neutral and high. Low, which can also be referred to as ‘flat foot’, is when your arch falls as you run. Neutral is what it says on the tin – weight is distributed evenly, or neutrally. A high arch means that your foot may not be absorbing impact properly due to your arch being higher.

But How Do I Know What Type Of Arch I Have?

A gait analysis can tell you about your arch – more on that later – or you can do a simple, at-home project that’ll help decipher which kind of arch you have. It’s known as ‘the wet test’: lightly wet your foot in water and using a clean, dry piece of paper or card, place your foot down on it firmly for a few seconds and then lift your foot back. You should see a clear print of your foot.

If you can see most of your foot, mainly the inside part of your foot, that means you most likely have a low arch. If your footprint has a regular, curved arch on the inside, then this means you probably have a neutral arch. If there’s a lot of space between your toes and heel, this might mean you have high arches.

Pronation: What Is It?

Another technical term (we promise there aren’t too many) that you may have heard of in regards to your feet is pronation. Like with arches, there’s generally three types of pronation, and you can find out your pronation through a gait analysis.

First up is overpronation. This is how your feet would be described if they roll inwards when you walk or run. Supination, or underpronation, is when your foot rolls outwards with each strike. Neutral is when the weight is distributed out evenly, from your heel to toe.

We’ve thrown a bit of jargon at you here, and you might be wondering how you can find out more about your foot shape and pronation. This is where a gait analysis comes in. If you head to one of our bigger Sports Direct stores,  you should find a gait analysis machine. They can tell you lots of useful information about your feet, as well as recommend shoes that’ll suit you. If you want to learn more about gait analysis, read our handy guide here.

Foot Strike – Which One Do I Have?

Pay attention next time you go for a run. How does your foot land? If you’re placing your foot down, heel first, this is a heel strike. If you’re landing with the middle of your foot, that’s a midfoot strike, and if you find yourself landing on the balls of your feet, that’s a forefoot strike.

Do I Need To Buy Specific Shoes Based On My Foot Strike?

There are definitely some things to consider depending on your footstrike. For example, if you have a heel strike, you may want to opt for more cushioning in the heel of your shoe. If you find yourself with a forefoot strike, aim for shoes that’ll cushion and protect the forefoot, while providing a little bit of leverage to help keep you propelling forward. Finally, if you have a midfoot strike, you may want to choose a pair with a natural feel – think a low heel-to-toe drop!

MATCHING YOUR SHOE TO YOUR ENVIRONMENT

Where do you fancy going running? It’s an important question, and as you get used to running, your answer may change. But for now, we’ll give a few examples of the types of shoes that best suit different terrains.

Road Running

A fan-favourite, road running can be done on pavements, treadmills, in the park - a smooth, flat surface is ideal. Whether you’re going for a quick run round the block after work or you’re taking part in a parkrun, it’s a popular choice for many.

When looking for shoes for your next road run, consider cushioning, a smooth yet sturdy outsole and lightweight breathability.

Trail Running

Exactly as it sounds, trail running takes place off-road on trails, like forest paths and fields. The terrain can be rugged, with rocks, tree roots and other outside elements making it trickier to navigate, so you need shoes that can help.

Look for strong soles with lots of traction, great for grip and security, as well as waterproof materials built into the upper, protecting you from water and moisture.

Track And Race Running

From 10Ks and marathons, to sprinting sessions and track meetups, you need a good pair of lightweight shoes that’ll take you that extra mile (or 12)!

You can buy specialised track shoes with spikes, that are lightweight and grippy, helping you stay connected to the track and on your game. The right race shoes can depend on the distance you’re running, but generally you’ll want to look for shoes that are breathable, sturdy and lightweight, with cushioning that’s going to keep you comfy for the duration.

HOW TO SHOP FOR YOUR RUNNING SHOES WITH CONFIDENCE

Now you’ve got the lowdown on what features to look for, as well as how to shop for your feet, it’s time to talk about the shopping in question (some love it, some hate it, but we promise it’ll be fun). We’ve compiled a quick-fire list of things to remember when shopping for your shoes, as well as things to avoid!

• Take a pair of your running socks with you when you go to try on shoes – it’ll replicate your routine a lot better than if you turn up wearing thick wooly socks or tights (or even bare feet – don’t be that person)
• Get your gait analysis done before purchase! It’s a really handy tool and can offer great insider knowledge on your own running form and feet, therefore influencing the shoes you buy
• Browse ALL brands, don’t just head straight for your favourite. There’s plenty of big names on the running scene that all know a thing or two about creating quality running shoes, including ASICS, On, Nike, PUMA, adidas, Saucony and New Balance

Avoid…

• Don’t buy a pair of shoes without trying them on – or if you’re in a rush and they don’t end up fitting, make sure you have a receipt so you can return them for some that do fit
• Don’t choose your most-worn colour and call it a day – while they may be aesthetic and totally Instagrammable, they might be completely wrong for your feet. Comfort over style any day!
• Don’t forget that running shoes will eventually need to be replaced. It’s not usually something that needs to be done once a month, but keep an eye on the quality of your shoes over your runs, and judge whether you need a fresh pair or not

And with that, your running shoe guide is complete! Running isn’t as scary as it may seem, and we’re sure that after you’ve found your dream running shoes, you’ll be clocking PBs in no time. We have hundreds of different shoes available, so if you’re truly stuck, head to one of our stores or check out the collection here.