The beauty of running is that almost anyone can do it.
Running requires no expertise, no prior fitness levels and no expensive gym memberships. All you have to do is put one foot in front of the other.
You can start at any point, simply set yourself a goal - and go. Start with five minutes around the block and build it up gradually - you’ll be running a 5k in no time.
The most accessible sport on the market, the only equipment you really need is a decent set of kicks. The right shoes protect your joints and support your feet as you pound the pavement or a treadmill.
Paired with an old concert tee and your comfiest leggings, this is all that is required as you embark on smashing your fitness goals. You may find yourself falling in love with the exercise and investing in waterproof jackets, winter running lights, leggings with pockets and all the trimmings but to keep it simple, a fresh pair of trainers will suffice. But which to buy?
We get the lowdown from SportsShoes.com ambassador and trail, fell and mountain runner, Ben Mounsey.
What should you look for in a running shoe?
While there are many different features you can look for in a running shoe that range from aesthetics to performance, Mounsey says it “ultimately depends on what you need them for and how well they fit and support your feet”.
He advises beginners to "choose a good 'all-around' shoe that is designed for a wide range of distances and terrains. In comparison, more seasoned athletes typically have specific criteria when looking for shoes, as their primary goal tends to be to aid comfort and performance, and they will likely have more than one pair of shoes that they can use for different purposes”.
The running expert encourages you to break it down by looking at each shoe’s components.
- Midsole: This is designed to provide both cushioning and shock absorption, so choosing a shoe with thicker cushioning can reduce impact force compared to a more neutral or minimalist shoe”.
- Outsole: This provides grip and protection as the foot makes contact with the ground, so considering what surface you will be running on is important to get the right shoes.
- Toe box: This is the area at the front of the shoe for your toes. The length and width of the toe box are crucial as they need to match the shape of your feet to provide enough room to help prevent injury and discomfort.
He concludes, “When choosing a shoe, all these factors will also depend on your running style, so it could be worth having a gait analysis performed so you can choose the right shoe for how you run”.
How long do running shoes last?
According to Mounsey as a rule of thumb, “the cushioning in most running shoes will be optimal for 300-500 miles. However, if you are an avid runner averaging 20 miles a week, this would only give you around six months of use in your shoes.
For many, running shoes will last a lot longer, but even after hitting the 500-mile mark, shoes can appear fine. It’s important to keep an eye on whether the midsole cushioning has begun to deteriorate, as this can potentially result in hip or knee injuries and can be the case even if the upper shoe and sole still appear new.
A handy way to track this is by keeping a mileage log or tracking your runs on apps like Strava to give you a rough indicator of how many miles you've done in your shoes and ensure you pay attention to any new aches and pains after the first year of owning your running shoes”.
He stresses the importance of analysing the condition of your shoes regularly, “There will be noticeable signs of wear after considerable use. Any damage usually becomes visible at pressure points, for example, parts of the shoe that take the most impact, especially the outsole and uppers - where your shoe bends and stretches as you run. The grip and tread on your shoes will likely deteriorate the most.
How long your shoes will last will massively depend on your running style and how much use you get out of them regularly, so monitoring for these telltale signs after the 300-mile mark should help you understand when it's time to retire a pair”.
How should running shoes fit?
“When trying on shoes in a store or buying online, it's obvious if a shoe doesn't fit correctly, as comfort is the key”, Mounsey explains. “For the length, your toes should never touch the end of the shoe as it can cause rubbing or pain, but you should be wary of ensuring there's not too much room either. When deciding on the fit of shoes, the toe box should be around a thumbnail in the distance from your longest toe to the end of the shoe. There should always be enough room to wriggle your toes and allow them to move freely”.
He adds “The use of your shoe will impact its fit. For example, a shoe with more room would be a good option for long distances to avoid pain from swollen feet – something that happens after hours of running. Trail runners should choose shoes with a tighter fit to reduce as much movement as possible within the shoe itself, something that can offer more comfort and support on varied terrain”.
What are the best running shoes?
We have put the following through their paces to find the ones that deserve their place in your sports shoe arsenal. There are models designed for the streets, trails, beginners and experts as well as versatile designs you can wear for other forms of exercise too, whether that’s in the gym or for classes.
Shop the best running shoes for women below.
Adidas Supernova Prima
The latest in Adidas’ running portfolio is the Supernova Prima, a shoe designed for everyday use. Comfort is placed at the forefront of the silhouette and as such, there is the most amount of the DREAMSTRIKE+ super-foam included for extra cushioning.
But this is without sacrificing that all-important stability. To see to that, there is the new LIGHTTRAXION outsole that has been created to support the mid and forefoot, all while staying lightweight. The support rods that run throughout provide additional support for the forefoot and there is a mesh upper to secure the fit.
Buy now £150.00, Adidas
Merrell Agility Peak 5 Women's Trail Running Shoes
The Merrell Agility Peak 5s were put through their paces on a multi-day run. This took place over four days in which 69km was covered on uneven terrain and during 30°C heat, yet there was not a blister in sight nor pain or rubbing – a testament to the quality of this shoe.
While the shoes have a stacked sole, they remain relatively lightweight on the feet (they weigh less than 300g). Vibram MegaGrip enhances this to keep you steady and your precious feet protected when obstacles arise. The mesh upper is breathable and promises impressive ventilation, while the abrasion-resistant toe cap is on hand to ensure their durability.
Buy now £125.99, Sports Shoes
New Balance Supercomp Elite V4
Set for release on February 1, the latest shoe in the New Balance lineup is the FuelCell SuperComp Elite v4, a race day shoe that was created to propel you further and faster when it counts the most.
There’s no need to leave anything on the table with these trainers on your feet. You’ll be smashing your PBs thanks to the minimised carbon fibre plate that is thinner than ever. This provides energy return while giving a barely-there feel.
Buy now £260.00, New Balance
ASICS Gel Nimbus 26
Giving Harry Potter’s Nimbus 2000 a run for its money, the latest in the bestselling running range from ASICS is the most advanced model yet.
All the features that athletes loved from its predecessor are still included in the 26th iteration but the brand has made some tweaks to maximise performance. These include the use of an even more lightweight technical knit to improve fit and breathability, while still providing a comfortable experience.
The Gel Nimbus 26 is also kitted out with the latest Hybrid ASICS Grip outsole and a specialised heel plug to enhance durability in areas prone to wear.
Buy now £180.00, ASICS
Altra Lone Peak 8
If you’re swapping the pavement for the trail, Utah-born speciality running brand Altra needs to be on your radar. As is the signature of the brand, each shoe is designed to provide stability with every stride and optimise your running form.
The Lone Peak 8 embodies this through a trademarked MaxTrac outsole that is almost sticky in its ability to grip you on any uneven terrain. The shoe is also fitted with the Altra EGO midsole foam for a responsive landing and a ripstop mesh upper to stand the test of time.
Buy now £90.99, Sports Shoes
Brooks Running Ghost MAX
If you’ve ever had your gait analysed, you will have more often than not walked away with a pair of Brooks Running shoes. This is down to the sheer versatility of the brand to support beginners, and it was with this exact goal in mind that the Ghost MAX was unveiled.
With the brand’s GlideRoll Rocker, runners will get an extra element of protection as your foot transitions through each step for a soft ride. There is also tactically- placed added cushioning to reduce pressure on the calf and forefoot.
This makes these trainers ideal for those with bunions, Achilles issues, arthritis, plantar fasciitis and osteoarthritis.
Buy now £140.00, Brooks Running
Hoka Rocket X 2 Running Shoes
Hoka is renowned for its use of cushioning, and the Rocket silhouette is no different. What sets it apart from the rest of the label’s beloved range is the addition of carbon into the makeup. With approval from the World Athletics, it makes for a breathable, lightweight race day design that has speed, cushioning and support.
The mesh upper locks the feet in place, while the newly enhanced carbon fibre plate drives you further and faster. The rocker motion supports natural movement to have a toe-off effect with each stride. All that and it stays lightweight at 236g.
Buy now £219.99, Hoka
lululemon Blissfeel 2
Four years in the making, athleisure label Lululemon unveiled its foray into the footwear market. The brand’s entire premise is designing shoes specifically for women’s feet, rather than adapting those created for men. The shoes were built after scanning over a million feet, wear-testing and using only premium materials to ensure you feel secure with every stride.
The Blissfeel is a running shoe and it comes in 10 shades to suit both the minimalists (pale linen, black + white, triple white etc.) as well as maximalists (flare, electric lemon, green ray). The slick upper places importance on comfort and so the material works to cradle the foot and acts like a second sock. The sole is cushioned with a thick layer of springy foam to enhance energy return - yet still remain responsive.
Buy now £118.00, lululemon
Nike React Infinity Run 4 GORE-TEX
The Infinity Run 4 GORE-TEX Running Shoes were made for the mercurial British weather. Never let a rainstorm stand in the way of your running goals with the advanced shoe made up of technical, waterproof fabric. With this upper, no water and moisture can get into the shoe but the innovative creation still allows moisture to leave, keeping you cool, calm and collected from start to the finish line.
Buy now £174.95, Nike
Adidas Supernova
You may already be familiar with Adidas’ Supernova franchise but the sportswear giant has gone back to the drawing board to create not one but three fully redesigned silhouettes that pack a new upper, super-foam Dreamstrike+ midsole and what the brand calls a Support Rod System to nail those all-important elements of comfort, cushioning and support.
The Supernova Rise, Solution and Stride shoes are a result of the label’s own studies to ensure that nothing stands in the way when you’re racking up the miles. They have borrowed elements from the Adizero franchise, namely the Lightstrike Pro midsole.
Buy now £130.00, Adidas
Adidas Adizero Ekiden
Speaking of Adizero, no running shoe round-up would be complete without a mention of the record-breaking, bestselling jewel in Adidas’ crown.
The latest in the offering sees the silhouette upgraded with a design that honours Ekiden. In a nod to the two-day long-distance relay race that begins in Tokyo, the Adidas Adizero Ekiden includes a 100-dot design inspired by Mount Fuji, which is passed in the course of the event.
This embellishment can be found on the marathon-ready Adizero Adios Pro 3, the Adizero Prime X 2 Strung designed for speed racing and the Adizero Takumi Sen 10, the shorter distance shoe that will see you through 5-10K racing, among others.
Buy now £220.00, Adidas
On Running Cloudmonster
Best for: cushioning
Want to feel like you’re running on clouds? Assuming the answer is a resounding YES, we’ve got just the shoe for you.
With cushioning as you’ve never seen before paired with maximum rebound engineering, On Running’s Cloudmonster will propel you forward with every step - whether it’s an easy recovery run or a Sunday 20k.
Buy now £160.00, Offspring
