Choosing the right shoes is a common concern among runners, and it’s a topic I often encounter with my athletes and in the clinic. The first major consideration is the type of run, whether it’ll be on road or trail. From there, factors such as run length, the runners' experience, and terrain should guide the next steps in our decision. Injury risk and running biomechanics are also critical elements to consider when selecting footwear, as improper shoe choices can increase the risk of new injuries or aggravate existing ones.
To help you make the best decision on shoe selection for your next event, I’ve invited Tom Harvey. He’s an experienced runner with an impressive track record in races ranging from 5K to ultramarathons. Tom has competed across various terrains, tested numerous running shoes, and researched the market extensively to always make the best choices. His expertise in the field will provide valuable insights into selecting the ideal footwear for your needs.
Tom will be sharing his approach to choosing shoes targeted to different distances, terrains and personal running styles, helping you understand the principles that can impact both comfort and performance. We’ll also cover how to assess your own biomechanics and injury history so you can select shoes that will support your training and reduce injury risk.
- The first consideration should be whether to choose road or trail shoes, depending on whether the running surface will be pavement or off-road. When selecting road shoes, what do you think should be the primary characteristics to consider to make the best choice?
(Tom)
If you are building a shoe rotation and have chosen the surface type (Road, Road-Trail, Trail, Aggressive Fell, Track, XC etc) I would then think about the subcategories based on the type of run e.g.: Race Day, Easy Runs, Recovery, Tempo, Intervals, Daily Trainer, Super Trainer, Long Run, Fartlecks. This diagram (Fig1) can help you choose the shoes that may be best for you according to terrain, distance and type of run. This is all based on my own experiences but hopefully can help as a starting point for anyone looking at exploring shoe options.
For track running, up to distances of 5k, I prioritise low-stack, fast, and lightweight shoes with a precision fit. For road-to-trail running, the shoes are usually identified by their outsole and midsole, where the lugs are fairly tame and flattened to accommodate mixed terrains.
When it comes to 100-milers or multi-day adventures, comfort becomes much more important, and there’s less emphasis on weight savings or features like carbon plates. The choice of footwear here largely depends on the type of trails—whether they are well-rolled out or highly technical. It’s important to consider lug depth and stack height to ensure the optimal level of ground feel and stability.
On very rare occasions, such as when it’s raining and the water is less than two inches deep, I will opt for Gore-Tex shoes to keep my feet dry. However, Gore-Tex shoes won’t drain water if it goes over the top. My go-to options for such conditions are the Hoka Challenger ATR 6 GTX and the La Sportiva Cyclon Cross GTX. It’s worth noting that Gore-Tex shoes can sometimes fit half a size small because the extra layer reduces the internal shoe volume. For really wet conditions, I prefer pairing Sealskinz socks with Injinji liners for added protection.
In all cases, I research the product thoroughly based on the terrain, distance, and speed requirements. I also look for the best deals, applying discount codes where possible and factoring in delivery costs. Reading reviews and watching trusted YouTube reviewers, or “Shoetubers,” is part of my process. I also recommend checking podium runners on Strava to see what they are wearing for similar conditions.
When the shoes arrive, I always weigh them in UK size and inspect the build quality and sizing before use. Most brands allow a 30-day indoor trial period, so doing a few runs on the treadmill before making a final decision can provide valuable insight into the fit and performance of the shoes.
Figure 1: This flow diagram is base on Toms experience and shoes suggestions depending on the type of run, length and pace.
- In terms of fit and comfort, what would be your advice here?
(Tom)
Fit and comfort are two very important aspects of running shoes and should be chosen according to each specific run. For example, in road racing, the fit tends to be more precise to provide a secure lockdown, ensuring that the shoe feels stable during faster paces. This can be paired with these types of shoes with lighter, thinner socks to enhance responsiveness. In contrast, for long runs or easy runs, a more relaxed fit is usually better to accommodate any foot swelling over long periods. This is especially true for ultras, where thicker socks may also be worn for added cushioning and comfort. Always remember to add Vaseline or any other anti-blister cream.
In my opinion, it’s important to read reviews to understand how models’ sizing runs. Some shoes may require adjustments such as going half a size up, true size or half a size down depending on design and foot shape. All these elements are quite key to ensure fit and comfort.
- From the book Born to Run, barefoot running became popular for its potential to strengthen the feet and correct biomechanics. Having tested a variety of minimalist shoes and barefoot running, you have successfully made the transition. What recommendation would you give to anyone considering barefoot running?
(Tom)
I mainly use barefoot shoes to help strengthen my feet, ankles and lower legs. This had made the usage mainly through the Summer months when dry and also around the house daily use. I have not made the full transition but definitely see the improvements that can be gained from spending some time in barefoot/minimal shoes.
Your body will naturally protect itself by adjusting the gait to land more on mid/forefoot and use the body's natural shock absorption through toes, ankles, knees and hips. This may also be shown as an increased cadence, shorter stride length and lower ground contact time. Long-term strengthens muscles, tendons, and ligaments without relying on a max stack shoe shock absorption.
Advice for starting the transition: Do it slowly on low-intensity easy runs, keep the runs short depending on fitness (e.g. <10km), and try strength and conditioning: esp calves, and feet (calf raises, plyometrics hops etc. Avoid racing or any HIIT training or the impact forces may cause injury before the body has adapted to a sufficient level of strength and gait adjusted to more mid/forefoot striking.
Other recommendations
Other elements we should take into account when choosing the right shoes are differences in our biomechanics. For instance, overpronation and supination require careful consideration when selecting shoes, with neutral shoes often recommended for such issues.
Hoka was one of the pioneering brands in selling shoes to correct pronation and supination. However, due to their high arch design, Hoka shoes could be detrimental for overpronation or flat feet (although this should always be assessed on an individual basis), as they can alter foot alignment. Additionally, shoes with a higher drop may benefit those with plantar fasciitis, Achilles tendinopathies, or calf issues as they decrease calf loading.
A kinematic analysis is essential to asses not only any misalignment in the feet but also in the knees and hips. Insoles should be considered as a last resort; initially, it’s best to address these issues with active treatments, unless there are clear anatomical imbalances. Overpronation, in particular, can often be improved by strengthening the hip muscles, which helps to correct alignment from the top down.
As discussed by Tom any shoe transitioning should be gradual to allow the body adequate time to adapt. Shoes should always feel comfortable from the first try* - if they don’t, they are not for you! During the transition period try them first on shorter runs and monitor any signs of discomfort. Specific strengthening exercises for feet and ankles may help during this period. This will ensure that shoes adapt to your feet minimising the risk of injury.
*Minimal shoes are an exception here, and you may need a period of adaptation to feel comfortable in them. However, no shoes should cause any significant issues.
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