How to choose the right running shoes

We choose running shoes according to a few basic criteria, which we will go through one by one.


Remember that your foot, during the day, changes shape, sometimes by as much as one centimetre in length, due to the varying degree of loading. It is therefore important to take this fact into account when choosing running shoes. With each step, the heel should sit in the shoe, it should not stick out. The shoe should fit comfortably around the midfoot, not too tight or loose. Leave enough room in the toe box to allow you to move your toes freely. Remember that you should try on shoes in socks that you will also be running in. If the shoes push you just a little bit when you try them on, they'll push you for sure when you run.


The damping properties of running shoes start to fade after about 800km, so you can easily calculate how long your running shoes will last. When you buy quality shoes, you usually invest your money for one or two seasons. The cheaper the models you choose, the sooner you can expect wear and tear and more stress on your musculoskeletal system. If you're serious about running, ignore shoes under CZK 1,500 that will fall apart after a few dozen kilometres and have no technology to protect your joints. However, you don't have to choose the second extreme, a shoe over 4000 CZK is more for a beginner with significant overweight or a performance runner.


I'm sure you have at least an idea of the surface you'll mostly be running on.trail shoes (off-road, cross-country) are usually with lower drop and lower level of cushioning, they have a thicker sole, and the upper is usually made of more durable material, which is more water-repellent and has better stability in wet conditions. There are also road shoes, light and comfortable, which generally allow you to run in lighter terrain, and special sneakers or shoes with studs designed for extreme races in the most difficult conditions.


Your weight will be crucial to your selection. If you are new to running and are overweight, reach for shoes with a higher level of cushioning. although they are more expensive and usually heavier, the impact will be significantly more pleasant. Lighter runners or those who have already done some running can reach for lighter models. In addition to saving them money, they also save on energy (shock absorbing shoes absorb it significantly on impact) and add speed. You should choose these shoes when you progress with your training and a tempo run or race is on the cards.. You'll probably be attracted by the cheap and super light models in the shop. However, be aware that they are mainly for racing only, their lifespan is shorter and the level of damping and torsion is usually minimal.