How to choose running shoes: cushioning, fit and when to replace them

1. Start with use and comfort

The best shoe is the one that feels comfortable: comfort is the most reliable criterion. Choose by where you run (road, dirt, trail), distance and body weight. For daily training you need a 'daily trainer' with good cushioning and stability, not a race shoe.

2. Size and fit

Try shoes on in the late afternoon when your feet are slightly swollen, with the socks you'll run in. There should be about a thumb's width between your longest toe and the end of the shoe; the heel should stay put and the toes should move freely. You often need half a size or a full size up from your normal shoes.

Walk and hop a few times in the store: if you feel pressure or rubbing, try another model.

3. Cushioning, drop and shoe type

Softer, taller cushioning is more comfortable on long distances and for heavier runners. A drop (heel-to-toe height difference) of 6-10 mm is most common; a low drop needs gradual adaptation. For trails choose a trail shoe with a lugged outsole and toe protection; for asphalt a lighter road shoe.

Carbon-plated shoes are designed for racing: use them sparingly, not for every workout.

4. When to replace them and how to make them last

On average a shoe should be replaced after 600-800 km, sooner if the cushioning feels flat or you get new knee or shin pain. If you can, rotate two pairs: the foam recovers between runs and wear is spread out. Track the kilometres: you can do it in the gear section of Velunite.

Don't machine-wash them or dry them on a radiator: it ruins glue and foam.