As a veteran runner with nearly ten years of experience, I’ve roughly calculated that I’ve worn over a dozen pairs of running shoes. With this article, I’d like to share the knowledge and experience I’ve accumulated over the years with everyone, in the hope of helping beginners like you find a pair of running shoes that suit you well. If you don’t want to read the introductory part, feel free to skip straight to the latest buying guide below. After reading the entire article, you will gain:
- A quick understanding of the core knowledge points about running shoes
- Practical tips and pitfall-avoidance strategies for buying running shoes
- A fast way to find the right entry-level running shoes for yourself
The following section provides a detailed overview of key information and buying tips for running shoes, designed to help you select the perfect pair for your needs.
A Brief of Running Shoe
Running Shoe Structure
Many people feel confused when choosing running shoes because they don’t understand the specific structure of a shoe, and they often get overwhelmed by the flood of technical terms from different brands. Therefore, to pick the right pair of running shoes for yourself, you first need to understand the basic structure of a running shoe.
Below, I’ll use the Asics Kayano 19 as an example to break down each part of a running shoe, so you can get a clear understanding of its anatomy.
1. Midsole
Position: The middle layer between the outsole and the upper
Key indicators: Support, responsiveness, cushioning, lightweight
The midsole is the core of a running shoe. Its quality directly determines whether the shoe is good or not. In my opinion, a great midsole should be lightweight and bouncy — it provides effective shock absorption while converting impact force into forward propulsion, offering good protection for the knees.
The midsole is also where major running shoe brands invest heavily in research and development. Currently popular midsole technologies include Asics FlyteFoam, Nike React, Adidas Boost, Li-Ning LightFoam, and Mizuno U4ic. Adidas has also introduced 3D printed midsoles such as Futurecraft 4D and 4DFWD series, Arkky Full Series. Nike has launched the Air Max 1000 and Air Max 95000 series.
Learn more about 3D printed runing shoes.
2. Outsole
Position: The bottom part of the shoe that directly contacts the ground
Key indicators: Durability (abrasion resistance), grip
The outsole, also called the “big bottom,” is the part that touches the ground. The main criteria for evaluating an outsole are slip resistance and wear resistance. If the outsole lacks sufficient grip, especially on wet or snowy roads, runners can easily slip and fall. To improve grip, most running shoes feature various tread patterns. To enhance durability, rubber is typically used as the primary material. Representative outsoles include Asics AHAR and Mizuno X10, both known for excellent abrasion resistance.
3. Heel Counter
Position: The rear part that wraps and secures the heel
Key indicators: Stability, support, comfort
The heel counter’s main function is to lock the heel in place and prevent it from sliding inside the shoe. A good example is Asics’ HEEL CLUTCHING System, which provides a secure, comfortable fit without slipping or causing blisters.
4. Upper
Position: The top part of the shoe that wraps around the foot
Key indicators: Fit/wrap, breathability, friction reduction
The upper is the core component covering the top of the shoe. It needs to provide a secure wrap around the foot, good breathability and sweat-wicking, while also offering sufficient support. Like the midsole, brands are constantly innovating upper materials. Common technologies include engineered mesh, jacquard weave, Nike Flywire, and Mizuno AIRmesh.
5. Toe Box
Position: The frontmost part of the shoe
Key indicators: Comfort, friction reduction
The toe box is the front section of the shoe. The outsole usually extends into this area. To prevent toe stubbing and provide more internal space for the forefoot, supportive materials are often added. Brands like Asics and New Balance offer 2E and 4E wide-fit versions. These provide extra room in the forefoot, making them much more comfortable for runners with low arches or wide feet, without feeling cramped.
6. Collar
Position: The opening area of the shoe
Key indicators: Comfort, slip resistance, stability
The collar is the top opening of the shoe, which affects how easy it is to put on and take off. A well-designed collar makes the shoe comfortable to wear and helps with overall stability and heel lockdown.
7. Tongue
Position: The part located under the laces and on top of the instep
Key indicators: Ease of use, friction reduction
The tongue is designed to make it easier to put on and take off the shoe while securing the instep. For runners — especially those doing long or ultra-distance runs — a stable tongue that doesn’t shift is very important for maintaining good running form and preventing blisters on the top of the foot.
8. Laces
Position: The straps that secure the tongue and the sides of the upper
Key indicators: Tension control, resistance to loosening
Laces primarily secure the tongue so the foot stays firmly wrapped inside the shoe. There are some useful lacing tricks that not only prevent the laces from coming undone during a run but also help lock the tongue in place. Many brands now use elastic laces, which offer good grip, durability, and excellent lockdown.
9. Sockliner / Insole
Position: The soft pad inside the shoe
Key indicators: Breathability, fit, cushioning, friction control
To enhance cushioning and shock absorption, the sockliner (removable insole) is also carefully engineered. It is usually breathable, slightly elastic, stable, and slip-resistant, while significantly improving overall comfort and foot feel.
Running Shoe Categories
After more than a century of development — especially the rapid progress in recent decades — running shoes have evolved into a highly diverse market with numerous brands, extensive categories, and a wide range of functions. They can generally be divided into three main types: Cushioning (Neutral), Stability, and Motion Control.
1. Cushioning (Neutral) Shoes
These shoes are generally suitable for runners with normal arches, normal pronation, high arches, or under-pronation (supination/foot inversion).
Representative Models
Asics Gel-Nimbus 22
Arkky Aerodash running shoes2. Stability Shoes
These shoes are generally suitable for runners with normal arches and normal pronation, or those with mild low arches and mild overpronation (mild foot eversion). They provide moderate support to the arch area and offer some corrective guidance to the heel.
Representative Models
Asics Gel-Kayano 25
3. Motion Control Shoes
These shoes are generally suitable for runners with severe low arches or flat feet, and significant overpronation (severe foot eversion). However, runners with this foot type and pronation pattern are relatively rare. They may also be appropriate for runners who have previously suffered foot injuries, those who are heavier, or anyone who needs extra support. The main purpose is protection and injury prevention.
Representative Models
Mizuno Wave Alchemy 12
Foot Type Classification
In the previous section on running shoe categories, we emphasized the importance of matching shoes to foot type. Many beginners may be wondering what their own foot type is. Below, we’ll explain in simple terms how to determine your foot type.
1. Measure Your Foot Data
Method 1: Many professional sports equipment stores have specialized 3D foot scanners. A quick scan can provide accurate results.
Method 2: Paper, pen, and soft measuring tape.
- Stand barefoot on a piece of paper and trace the outline of your foot with a pen.
- Draw a straight line connecting the longest toe to the most prominent point of the heel. Measure the distance between these two points — this is your foot length.
- Draw a straight line connecting the widest points on both sides of the forefoot and measure its width.
- Use a soft tape measure to wrap around the ball of the foot (metatarsal area) to measure the circumference.
Refer to the diagram below:
2. Determine Your Pronation Type
Step 1: Identify Your Arch Type
You can perform a simple wet foot test at home to determine your arch type. Once you know your arch type, combine it with the pronation assessment below to easily select the right running shoes.
Step 2: Assess Your Pronation During Running Normal Pronation
Normal Pronation
In normal running, the heel and toes stay aligned in the same plane. Runners with normal pronation can generally wear most types of running shoes and should choose based on their personal needs and preferences.
Underpronation (Supination / Foot Inversion)
Underpronators primarily push off with the outer edge of the foot during running, with force concentrated on the heel and outer side. At the moment of footstrike, the ankle and heel tilt, resulting in a smaller angle between the outer heel and the ground, or insufficient natural roll. Force shifts toward the outside of the foot.
Impact from the ground travels through the lower leg to the body. When the sole leaves the ground, pressure is mostly on the outer part of the foot.
Underpronators are more prone to pain on the outer foot, fibula, and ankle.
Looking at shoe wear, the outer side of the outsole shows more obvious abrasion. After long-term use, the shoe may also appear to tilt outward when placed on a flat surface (outer wear far exceeds inner wear).
These runners usually don’t run at very high speeds and lack natural arch support, so they need good cushioning. This condition is more common among people with high arches. To run faster, choose shoes with excellent cushioning and shock absorption.
Overpronation (Foot Eversion)
The opposite of underpronation is overpronation. The vast majority of runners with “low arches” (commonly known as flat feet) experience overpronation.
In overpronators, force shifts inward at footstrike, the knees roll excessively inward, and the angle between the outer heel and the ground becomes larger. Body weight shifts to the inner side of the foot rather than the forefoot.
When the sole leaves the ground, pressure concentrates more on the big toe and second toe.
Overpronators are more likely to experience pain in the shin, ankle, arch, toes, ball of the foot, and sole.
From shoe wear patterns, abrasion is especially noticeable on the outer heel, forefoot, and particularly the big toe area.
Because the inner foot bears more load and stability is poor, running can feel more tiring and may affect speed.
This condition is more common in people with flat feet or low arches. Choosing shoes with good stability is recommended.
Summary (refer to the diagram below):
If you’re unsure about your pronation type, take a look at your old, worn-out running shoes. The specific wear patterns can help you determine your pronation and guide you toward the right category of running shoes.
3. Choose According to Your Body Weight
Here we reference Asics’ body weight-based shoe selection chart, which is also generally applicable to other brands.
Men’s Body Weight Running Shoe Selection Chart
Women’s Body Weight Running Shoe Selection Chart
By measuring your foot data, determining your arch type, assessing your pronation during running, and considering your body weight, you will be well-equipped to choose a pair of running shoes that suit you best.
How to Choose the Right Running Shoes
After the basic introduction to running shoe knowledge above, many beginners should now have a better understanding of running shoes and how to choose them based on foot type and body weight. Next, let’s dive into the practical aspects of how to actually buy running shoes.
Here are the key points to consider:
1. What Is Your Budget?
Your budget directly determines what kind of running shoes you can choose.
Currently, running shoes on the market range from about $60 to $300 USD.
Generally, the higher the price, the more advanced the technology, the more attractive the design, and — most importantly — the better the protection they offer for your feet and knees.
From my personal experience, if your budget allows, I strongly recommend starting with a top-tier (premium) running shoe right from the beginning.
In my real-world experience, the better the shoe, the better the protection it provides for the runner.
I have worn shoes across all price ranges, and the pair I currently run in is the Asics Gel-Kayano 25. Whether for short or long distances, I can clearly feel excellent protection for both my knees and feet after every run.
The main reason I suggest beginners choose a top-tier shoe is that as a novice runner, you may not yet fully understand your own running form or how your body responds. A high-quality shoe offers superior protection, helps reduce the risk of injury, and can greatly boost your confidence to keep running.
2. Where Do You Run?
From the two body weight-based shoe selection charts above, it’s clear that the running surface also plays an important role in choosing the right shoes.
In terms of ideal conditions (from best to worst), the ranking is: synthetic track > dirt trails > asphalt > concrete > stone slabs.
Synthetic Track (Rubberized Running Track)
This is the most ideal surface. It has much higher elasticity than dirt or other surfaces, effectively absorbing impact forces on the body and reducing the risk of injury to feet and knees. On a track, you can choose almost any normal running shoe.
Dirt Trails
Dirt paths have moderate softness and hardness, providing natural cushioning without excessive impact. They are excellent natural surfaces, though they can be uneven and tend to get your shoes dirty. Just like on a synthetic track, standard running shoes are usually sufficient.
Asphalt and Concrete Roads
These are the two surfaces most runners encounter regularly. Both are hard surfaces. Running long distances on them can accumulate stress and increase the risk of injury, so higher demands are placed on the cushioning and protection of your running shoes.
Stone Slabs / Paved Flagstone Paths
These are even worse than asphalt or concrete. Strictly speaking, they are not suitable for running due to their uneven, bumpy, and irregular surfaces.
It is strongly recommended to avoid running on stone slab paths. If you have no other choice, at least wear a pair of top-tier running shoes for better protection.
3. How Far Do You Run Each Time?
Running distance is another important factor to consider when buying running shoes.
Experienced runners usually track their weekly or monthly mileage — for example, 30 km or 60 km per week, or 120 km or 180 km per month. Of course, you can also create your own plan based on your actual situation, such as running 3 km or 5 km per session, 3 or 5 times per week.
For beginners, I generally do not recommend rapidly increasing your distance. To stay safe, start with short distances and gradually build up. For example: begin with 3 km, increase to 5 km after two weeks, then move up to 7–8 km, and later to 10 km. Always increase volume gradually according to how your body feels. Increasing too aggressively can easily lead to fatigue and injury.
This is another reason why I recommend beginners choose top-tier running shoes if possible. Novices may unintentionally increase their mileage too quickly. One or two runs might feel fine, but it can quickly lead to injury. A high-quality shoe provides better protection and helps reduce the risk of injury.
In summary, if your budget allows, beginners should buy a better pair of running shoes. When starting out, avoid pushing the distance too aggressively. Instead, progress gradually, increase mileage step by step, and slowly build up to longer and farther runs.
4. Key Considerations When Buying Running Shoes
Choose Running Shoes Half a Size or One Full Size Larger
Just like with regular shoes, you should choose running shoes that are easy to put on and take off. On top of that, it’s best to go half a size or one full size larger. Because of the forward momentum during running, it’s important to leave some room at the toe box so your toes don’t feel cramped or under pressure. Runners who have completed a full marathon know that if the shoes are too tight, it’s common to end up with a cracked or even lost toenail after the race. Of course, if your usual runs are short, you don’t necessarily need to size up.
How Heavier Runners Should Choose Running Shoes
Compared to lighter or normal-weight runners, heavier runners have much stricter requirements for running shoes. In most cases, they need a combination of all three major shoe types: good cushioning, solid stability, and motion control. A quick joke in the running community is that if you want to test how good a shoe really is, just give it to a heavier runner and see how it holds up.
However, if your weight is excessively high, it is strongly recommended that you avoid running for now. Running could put too much stress on your knees and feet, leading to injury and making the effort counterproductive. It’s better to first work with a professional sports weight-loss organization, using scientific training and proper diet to lose weight safely. Once you’ve reached a healthier weight, running will be perfectly fine.
5. Running Shoe Value-for-Money Formula
Based on everything discussed above, here is my personal value-for-money formula for buying running shoes:
Running Shoe = Brand Reputation × Budget × Foot Type × Body Weight × Running Surface × Running Distance
- Brand Reputation: Guarantees quality and reliability
- Budget: Determines your final purchasing options
- Foot Type & Body Weight: Main subjective factors affecting your choice
- Running Surface & Distance: Main objective factors affecting your choice
These six major factors cover everything that influences running shoe selection according to my experience. By considering all of them, you should be able to choose a pair of running shoes that truly satisfies you.
Therefore, when buying, I recommend starting with your actual budget, prioritizing well-known running shoe brands, and then combining your foot type, body weight, running surface, and typical distance to make the best possible decision!
That concludes my complete summary of running shoe knowledge and buying tips. I hope it helps all the beginner runners out there.
Recently, I received an invitation from Arkky and got to test the Aerodash running shoes. When I received the shoes, I was genuinely impressed. I never expected that 3D printed shoes — which I once thought were just conceptual designs — could already meet real running demands. After testing the Aerodash with several easy runs, the cushioning, rebound, and overall fit performed very well. I feel I need more time to fully experience these 3D printed shoes before writing a detailed review.
This article is a user submission. If you are also a running enthusiast, feel free to contact Arkky customer service to request sample shoes for testing. You are also welcome to submit your own story about Arkky 3D printed shoes.
يشارك:
هل أحذية الطباعة ثلاثية الأبعاد ذات الهيكل الشبكي مجدية حقًا كأحذية مائية؟