How to choose running and trail shoes

1. Where will you run?

• Road and track: road running shoes. Smoother outsole, light and designed for even surfaces.
• Mountains and paths: trail shoes. An outsole with deeper lugs to grip dirt, mud or rock, and often more protection at the toe.
• A bit of everything: there are hybrid models with moderate lugs that work on easy paths and don't feel awkward on tarmac.

2. Cushioning: more isn't always better

Plenty of cushioning is comfortable on long runs and on tarmac. Less cushioning gives more feel for the ground and is usually lighter. If you're starting out or run many kilometres a week, medium or high cushioning is usually a comfortable choice.

3. The “drop”

It's the difference in height, in millimetres, between the heel and the front of the shoe. A high drop (around 8–12 mm) is the most common. A low drop (0–6 mm) changes the way you land, so it's best to try it gradually if you're not used to it.

4. Your gait

If your foot rolls inwards a lot when it lands (overpronation), there are shoes with more stability. If you don't know, a specialist shop or a professional can check it for you. When in doubt, most runners use “neutral” shoes.

5. Waterproof or breathable?

Versions with a waterproof membrane (for example, those marked GTX) keep your feet dry in rain or mud, but breathe less and can feel hot in summer. For most runs in good weather, a breathable shoe is more comfortable.

6. Size

• Try them on in the afternoon, when your feet are slightly more swollen.
• Leave roughly a finger's width of space at the front: your foot moves forward when you run, especially downhill.
• Sizes vary between brands and models. If you can't try them on, check the shop's size guide and its exchange policy.

7. When to replace them

Cushioning wears out with use. A common rule of thumb is to check your shoes from around 500–800 km, or earlier if the outsole looks very worn or you notice new aches when running.