{"id":11538,"date":"2025-03-12T09:46:26","date_gmt":"2025-03-12T14:46:26","guid":{"rendered":"https:\/\/www.sail.ca\/blog\/how-to-choose-running-shoes\/"},"modified":"2025-03-17T13:36:58","modified_gmt":"2025-03-17T18:36:58","slug":"how-to-choose-running-shoes","status":"publish","type":"post","link":"https:\/\/www.sail.ca\/blog\/how-to-choose-running-shoes\/","title":{"rendered":"How to choose running shoes"},"content":{"rendered":"","protected":false},"excerpt":{"rendered":"

The key is knowing where to look: running shoe type, cushioning, drop, support\u2026 Let\u2019s go over the criteria to help you find the ultimate pair of shoes that will keep you running for kilometres.<\/p>\n","protected":false},"author":9,"featured_media":21746,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[65,165,164,219,214],"tags":[306,392,393,394,395,396,397,399,400,401],"class_list":["post-11538","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-outdoor-activities","category-trail-running","category-running","category-running-shoes","category-footwear","tag-trail-running-shoes","tag-altra-2","tag-asics-2","tag-cushioning","tag-heel-toe-drop","tag-on-2","tag-road-running-shoes","tag-salomon-2","tag-saucony-2","tag-sidas-2"],"acf":{"post_flexible_content":[{"acf_fc_layout":"text_content","content_anchor":false,"anchor_link_text":"","text_content":"Running doesn\u2019t require much equipment, but a good pair of running shoes is indispensable. What makes \u201cgood\u201d running shoes? In short, the fact that they are tailored to your running style, performance level, and goals. It doesn\u2019t matter if you are just starting out or attempting to progress to the pro level; you need shoes that fit you just right and help you make the most of every run. Now choosing those can get confusing - between the technical jargon and the countless running shoe models available for men and women. But it doesn\u2019t have to be so complicated. The key is knowing where to look: running shoe type, cushioning, drop, support\u2026 Let\u2019s go over the criteria to help you find the ultimate pair of shoes that will keep you running for kilometres.<\/strong>"},{"acf_fc_layout":"content_anchors_list","anchors_section_title":"In this article, you will learn more about the criteria to consider when choosing a pair of running shoes:"},{"acf_fc_layout":"text_content","content_anchor":false,"anchor_link_text":"","text_content":"

[stag_button url=\"https:\/\/www.sail.ca\/en\/footwear\/women\/sports-shoes\" style=\"black\" size=\"medium\" type=\"normal\" target=\"_blank\" icon=\"\" icon_order=\"before\"]Shop women running shoes[\/stag_button] [stag_button url=\"https:\/\/www.sail.ca\/en\/footwear\/men\/sports-shoes\" style=\"black\" size=\"medium\" type=\"normal\" target=\"_blank\" icon=\"\" icon_order=\"before\"]Shop men running shoes[\/stag_button]<\/p>\r\n

[stag_button url=\"https:\/\/www.sail.ca\/en\/outdoor-gear\/running\/running-shoes\/trail-running\" style=\"black\" size=\"medium\" type=\"normal\" target=\"_blank\" icon=\"\" icon_order=\"before\"]Shop trail running shoes[\/stag_button] [stag_button url=\"https:\/\/www.sail.ca\/en\/outdoor-gear\/running\/running-shoes\/road-running\" style=\"black\" size=\"medium\" type=\"normal\" target=\"_blank\" icon=\"\" icon_order=\"before\"]Shop road running shoes[\/stag_button]<\/p>"},{"acf_fc_layout":"text_content","content_anchor":true,"anchor_link_text":"Choosing running shoes fit for your preferred terrain","text_content":"

Choosing running shoes fit for your preferred terrain<\/h2>\r\n\"Saucony\r\n\r\nWhere do you like to run? This is an excellent question to begin with because the answer will guide you towards a specific type of running shoes.\r\nIf you\u2019re inclined to quiet trails in the woods, rocky mountain tracks, or scenic gravel roads, go for a good pair of trail running shoes. If you\u2019re more of a pavement-pounding type and prefer running on asphalted roads, choose road running shoes specifically designed for that purpose. Maybe you\u2019re not sure, or you would rather have the ability to switch from one terrain to another. In that case, look for more versatile running shoe models - or better yet, get two pairs!\r\n

Road running shoes<\/h3>\r\nRoad running shoes are made to absorb repeated impacts on asphalt. They combine a lightweight, breathable upper with a foam midsole that usually has ample cushioning. Shoes built for the roads are more flexible, lighter and less sturdy than their trail running counterparts.\r\nMost models are versatile and adapted to virtually every type of recreational run; light jogging, active recovery, long outings\u2026 Others are more \u201ctechnical\u201d and work especially well for fast-paced runs, intervals and competitions (such is the case for carbon-plated running shoes, for instance).\r\n

[stag_button url=\"https:\/\/www.sail.ca\/en\/outdoor-gear\/running\/running-shoes\/road-running\" style=\"black\" size=\"medium\" type=\"normal\" target=\"_blank\" icon=\"\" icon_order=\"before\"]Shop road running shoes[\/stag_button]<\/p>\r\n\r\n

Trail running shoes<\/h3>\r\nWith trail running shoes, you can tackle any terrain and elevation level - no rocks, mud, roots, or any other obstacle can stop you when you're properly geared up.\r\nRunning shoes made for the trails have lugs on their outsoles to provide optimal grip on steep, wet or rugged terrain. Stiff and durable, they are usually built with a rock plate inside to protect feet from sharp rocks and branches. Their uppers are constructed to resist abrasion and have optimal shock absorption - some models also feature a waterproof upper, which is very convenient if you run in the winter.\r\nLike road running shoes, there are trail shoes for various uses. Some lightweight, dynamic models are geared toward \u201cshort\u201d to medium distances under 50 km, while others are more comfort- and support-oriented for wear during longer runs and ultra-trails.\r\n

[stag_button url=\"https:\/\/www.sail.ca\/en\/outdoor-gear\/running\/running-shoes\/trail-running\" style=\"black\" size=\"medium\" type=\"normal\" target=\"_blank\" icon=\"\" icon_order=\"before\"]Shop trail running shoes[\/stag_button]<\/p>\r\n\r\n

The multi-sport shoes<\/h3>\r\nIf you own a pair of multi-sport shoes, you can certainly wear them to run a few kilometres around your neighbourhood. As you start running more frequently (or if your plan from the get-go is to train several times a week), you should consider getting some \u201creal\u201d running shoes. Their impact on your health and the pleasure you get from running is worth it.\r\nThis cannot be overstated: multi-sport shoes are not well suited for running. Aside from increasing the risk of injury, they create discomfort and unpleasant running sensations on roads and trails. If you want to do your muscles and joints well, it's best to choose a pair that was specifically designed for running.\r\n

[stag_button url=\"https:\/\/www.sail.ca\/en\/footwear\/women\/sports-shoes\" style=\"black\" size=\"medium\" type=\"normal\" target=\"_blank\" icon=\"\" icon_order=\"before\"]Shop women running shoes[\/stag_button] [stag_button url=\"https:\/\/www.sail.ca\/en\/footwear\/men\/sports-shoes\" style=\"black\" size=\"medium\" type=\"normal\" target=\"_blank\" icon=\"\" icon_order=\"before\"]Shop men running shoes[\/stag_button]<\/p>"},{"acf_fc_layout":"nosto_products","content_anchor":false,"anchor_link_text":"","nosto_class_name":"blog_cp_running-shoes_road_M-W"},{"acf_fc_layout":"nosto_products","content_anchor":false,"anchor_link_text":"","nosto_class_name":"blog_cp_running-shoes_trail_M-W"},{"acf_fc_layout":"text_content","content_anchor":true,"anchor_link_text":"Cushioning, flexibility, dynamism... How to choose your running shoes","text_content":"

Cushioning, flexibility, dynamism... How to choose your running shoes<\/h2>\r\n\"Road\r\n

The main qualities of a running shoe<\/h3>\r\nHow much cushioning, flexibility or dynamism you need from running shoes is a matter of preference and use. Some novice and recreational runners prefer a high level of cushioning, even if that means a slight loss in dynamism. Performance-oriented runners tend to lean towards more reactive shoes, especially for \"tempo\" runs and interval sessions. Having multiple pairs with different sets of qualities is helpful as you can use them in a rotation, depending on your training sessions.\r\nCushioning is a running shoe's capacity to absorb the impact of your stride. Good cushioning is recommended for daily runs, slower paces and recovery jogs. It is less of an issue for trail running, as the ground's natural cushioning allows you to turn to shoes that are a bit more dynamic.\r\n\r\nFlexibility in a men's or women's running shoe is the criterion of choice for anyone looking for comfort or wanting to improve the \"quality\" of their feet from a running perspective. Stiffer shoes generally provide better support and greater dynamism.\r\n\r\nAs for the dynamism of a shoe, it is a function of several components, such as the type of foam used for the midsole and the presence of a nylon or carbon plate. Dynamism is especially important if you want to break your records on race days.\r\n

\"Minimalist\" and \"maximalist\" running shoes<\/h3>\r\nThere are two main approaches when it comes to running shoes: \"minimalist\" shoes and \"maximalist\" shoes. The choice of one or the other has an impact on the amount of mechanical stress your body undergoes when you run.\r\n\r\nIn short, maximalist shoes put more stress on the knees, back and hips. Minimalist shoes, on the other hand, should be avoided if you have weaknesses in your feet or Achilles' tendons.\r\n\r\nMost runners have a preference between the two. Those who run in minimalist shoes are looking to get as close as possible to their natural stride. Runners who wear maximalist shoes expect both cushioning and dynamism, and sometimes an improvement in their natural stride (a pronation correction, for instance)."},{"acf_fc_layout":"nosto_products","content_anchor":false,"anchor_link_text":"","nosto_class_name":"blog_cp_sports-shoes_M-W"},{"acf_fc_layout":"text_content","content_anchor":true,"anchor_link_text":"How much support do you need from your running shoes?","text_content":"

How much support do you need from your running shoes?<\/h2>\r\nDepending on your stride and the shape of your foot arch, you may eventually need running shoes with specific support. Many runners tend to have a mild \"pronation,\" where the foot rolls inward when it touches the ground. Others have more of a \"supination,\" which means that the foot and ankle roll outward when the heel leaves the ground. Finally, there are runners with a neutral stride, called the \"universal\" stride.\r\n\r\nIf pronation or supination are too severe, they can be corrected with shoes. With the appropriate model, the stride can be stabilized quite effectively. This is usually achieved using a maximalist shoe, as minimalist running shoes provide limited support.\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n
Gait<\/b><\/td>\r\nType of shoe<\/b><\/td>\r\n<\/tr>\r\n
Neutral gait<\/span><\/td>\r\nNeutral<\/span><\/td>\r\n<\/tr>\r\n
Pronation - Mild<\/span>\r\n\r\nSupination - Mild<\/span><\/td>\r\nNeutral<\/span><\/td>\r\n<\/tr>\r\n
Pronation - Moderate<\/span>\r\n\r\nSupination - Moderate<\/span><\/td>\r\nStability\u00a0<\/span><\/td>\r\n<\/tr>\r\n
Pronation - Severe<\/span>\r\n\r\nSupination - Severe<\/span><\/td>\r\nMotion control\u00a0<\/span><\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\nThe SIDAS machine<\/a> is available in SAIL stores to help you find the perfect insole by mapping the natural shape of your foot. All you have to do is slip the suggested insole into a neutral running shoe to get custom arch support for your feet."},{"acf_fc_layout":"text_content","content_anchor":true,"anchor_link_text":"The perfect heel-toe drop for your running shoes","text_content":"

The perfect heel-toe drop for your running shoes<\/h2>\r\n\"Road\r\n\r\nPhoto chaussure course sur route en gros plan en situation\r\nThe heel-toe drop refers to the height difference between the heel and forefoot. It is a very important criterion to consider when choosing running shoes, and your stride and personal preferences will likely guide you naturally toward a particular drop. Most shoes available on the market have a heel-toe drop between 5 and 12 mm.\r\n

High drops: over 9 mm<\/h3>\r\nHigher drops are especially suited for runners who have a tendency to \"heel strike,\" which means that the point of impact naturally occurs on their heels. A minimum drop of 8 to 9 mm is generally recommended in this case. Running shoes with this level of drop offer great cushioning and shock absorption. Be careful, though: this level of heel-toe drop transfers the impact to the knees and hips.\r\n\r\nMost models from ON Running<\/a> and Salomon<\/a> have higher heel-toe drops. This is a good option if your stride requires this type of drop - or if it's just what you prefer!\r\n

Medium and low drops: from 0 to 9 mm<\/h3>\r\nDrops below 8 or 9 mm are best suited for midfoot and forefoot strides, which \"land\" closer to the toes.\r\nMen's or women's running shoes with a lower drop shift the impact to the ankles and Achilles' tendons rather than the knees and hips. If you have a taste for trail running and are looking for a lower drop, check out Altra<\/a>. If you prefer running on asphalt, consider Saucony<\/a>, which also offers low-drop models."},{"acf_fc_layout":"text_content","content_anchor":true,"anchor_link_text":"The right shoes for your running seasons","text_content":"

The right shoes for your running seasons<\/h2>\r\nRunning in the summer doesn't require much more than a pair of lightweight, breathable shoes with a well-ventilated upper to prevent overheating.\r\n\r\nNo matter the season, when temperatures drop or it starts to rain (or snow), you must adapt your gear and clothing accordingly<\/a>. As far as footwear goes, that means prioritizing models that provide good grip on wet or icy surfaces.In fresh snow and on icy patches, trail running shoes are recommended - even on the road. Road running shoes have smoother soles that are not ideal for slippery conditions and surfaces. You can minimize the risk of falling by wearing shoes with lugs.\r\n\r\nFor winter runs, the best thing to do is to get a pair of waterproof running shoes<\/a>, such as those with a Gore-Tex membrane. This type of shoe will keep your feet dry as you step through icy puddles and fresh snow. The same goes for spring or fall if you like muddy, dusty or wet terrain. Be aware that waterproof running shoes are a little heavier and stiffer than \"regular\" shoes."},{"acf_fc_layout":"text_content","content_anchor":true,"anchor_link_text":"Taking care of the details: finding the right fit for your running shoes","text_content":"

Taking care of the details: finding the right fit for your running shoes<\/h2>\r\n\"Ajusting\r\n\r\nThe most important criterion for a running shoe is comfort. Your feet should feel comfortable in the shoes, and there should be enough room for them. There is no such thing as a \"bad\" trail or road running shoe<\/a>: just models that don't fit your foot or stride.\r\n\r\nIf you're trying on shoes in the store, do not hesitate to take a few strides to test how they feel. Bring running socks and your plantar orthoses if you wear them. If you're shopping online, check out the size guide and measure your feet carefully to select the correct size.\r\n\r\nSee that your heel is comfortable and well supported, and make sure your toes have plenty of room. Feet tend to swell when we run, so choose a size or half-size larger than your regular shoes. This goes double if you're a trail runner because as you go downhill, your feet will slide toward the front of the shoe. Protect them by ensuring there is adequate room in the \"toe box\", both lengthwise and widthwise.\r\n\r\nTo achieve the perfect fit, pay attention to the lacing system. There are various options, depending on whether you prefer more or less tightening at a particular pressure point."},{"acf_fc_layout":"text_content","content_anchor":true,"anchor_link_text":"The life span of your running shoes and how to clean them","text_content":"

The life span of your running shoes and how to clean them<\/h2>\r\n

When should you replace your running shoes?<\/h3>\r\nWhen and how much a pair of running shoes wear out depends on several factors. The two most important are:\r\n