How to Choose Your Running Shoes

Running not only adds days to your life – it adds life to your days. As one of the most effective and accessible ways to improve your cardiovascular fitness, running is an aerobic sport that can be easily implemented into your daily regime.

Whether you run to keep your mind active or aim to build endurance or speed, investing in the right pair of shoes can go a long way in preventing injuries and improving performance. Many runners underestimate the importance of proper footwear for different forms of running.

Running in the right pair of shoes elevates every strike and stride. Beat your personal bests no matter your running goals. Here is how you can choose a pair of shoes for every type of running activity and terrain.

How to Choose Your Running Shoes

Running not only adds days to your life – it adds life to your days. As one of the most effective and accessible ways to improve your cardiovascular fitness, running is an aerobic sport that can be easily implemented into your daily regime.

Whether you run to keep your mind active or aim to build endurance or speed, investing in the right pair of shoes can go a long way in preventing injuries and improving performance. Many runners underestimate the importance of proper footwear for different forms of running.

Running in the right pair of shoes elevates every strike and stride. Beat your personal bests no matter your running goals. Here is how you can choose a pair of shoes for every type of running activity and terrain.

Long Distance Running

Comfort is everything for endurance runs. From 10km jogs to marathons, shoes with superb cushioning will help you go the distance. Cushioning, which is typically measured by the amount and quality of foam in the midsole, can reduce the perceived impact of each footstrike. While preferences in cushioning level may vary from runner to runner, you can opt for a pair that is both lightweight and comfortable for your foot type.

Can training shoes be used for long distance running? No, as training shoes typically do not provide sufficient built-in support. Running long distances can cause muscle fatigue and hence, your running form may break down after clocking significant mileage. Overly flexible shoes may not offer the best support, so stick to shoes that have definite structure in both the sole and heel counter.

We Recommend: Designed as a marathon-specific shoe, the Flow Velociti Elite offers a balance of flexibility and cushioning. This lightweight pair of running shoes is equipped with a full-length carbon fibre plate encased in a soft midsole foam that compresses and bounces back for enhanced energy return on every footstrike. UA Flow is a durable, grippy foam that works as both your cushioning and sole. So, your shoes feel lighter and your strides get faster with a firm, close-to-ground feeling as you run.

Long Distance Running

Comfort is everything for endurance runs. From 10km jogs to marathons, shoes with superb cushioning will help you go the distance. Cushioning, which is typically measured by the amount and quality of foam in the midsole, can reduce the perceived impact of each footstrike. While preferences in cushioning level may vary from runner to runner, you can opt for a pair that is both lightweight and comfortable for your foot type.

Can training shoes be used for long distance running? No, as training shoes typically do not provide sufficient built-in support. Running long distances can cause muscle fatigue and hence, your running form may break down after clocking significant mileage. Overly flexible shoes may not offer the best support, so stick to shoes that have definite structure in both the sole and heel counter.

We Recommend: Designed as a marathon-specific shoe, the Flow Velociti Elite offers a balance of flexibility and cushioning. This lightweight pair of running shoes is equipped with a full-length carbon fibre plate encased in a soft midsole foam that compresses and bounces back for enhanced energy return on every footstrike. UA Flow is a durable, grippy foam that works as both your cushioning and sole. So, your shoes feel lighter and your strides get faster with a firm, close-to-ground feeling as you run.

Trail Running

When you are running in the great outdoors, you want a pair of water-resistant shoes that can withstand external elements while providing your feet with robust support. No matter the terrain – rock, road, gravel or mud – trail running shoes provides support and speed when running on uneven ground.

Protection and grip are what you should look for in a trail running shoe. Most trail shoes are equipped with a highly durable upper and reinforced toe box to protect your feet when you are running across roots, branches, and uneven ground. Some trail shoe midsoles are also fitted with a tough plate to protect your feet from sharp rocks and objects.

While regular running shoes feature flat lugs on the outsole, trail shoes come with different outsoles of varying grips. Trail shoes with deep, rough lugs provide better traction on wet and soft surfaces whereas those with shallow, tight-fitting lugs are well-suited for dry and hard surfaces.

We Recommend: Rain or shine, you can count on the UA HOVR Summit Fat Tire Cuff Running Shoes, which features water-resistant fabric designed using UA Storm technology. Equipped with Vibram® outsole, this sturdy pair of trail running shoes also provides brilliant traction for the harshest terrains.

Trail Running

When you are running in the great outdoors, you want a pair of water-resistant shoes that can withstand external elements while providing your feet with robust support. No matter the terrain – rock, road, gravel or mud – trail running shoes provides support and speed when running on uneven ground.

Protection and grip are what you should look for in a trail running shoe. Most trail shoes are equipped with a highly durable upper and reinforced toe box to protect your feet when you are running across roots, branches, and uneven ground. Some trail shoe midsoles are also fitted with a tough plate to protect your feet from sharp rocks and objects.

While regular running shoes feature flat lugs on the outsole, trail shoes come with different outsoles of varying grips. Trail shoes with deep, rough lugs provide better traction on wet and soft surfaces whereas those with shallow, tight-fitting lugs are well-suited for dry and hard surfaces.

We Recommend: Rain or shine, you can count on the UA HOVR Summit Fat Tire Cuff Running Shoes, which features water-resistant fabric designed using UA Storm technology. Equipped with Vibram® outsole, this sturdy pair of trail running shoes also provides brilliant traction for the harshest terrains.

Track Running and Sprinting

If speed is your aim, you need highly responsive, flexible, and lightweight shoes to keep you in sprint condition. You want to feel fast, so shoes with excellent rock and response to them will propel you forward to the finish line.

We Recommend: Add a spring to your step with the UA Flow Velociti Elite Running Shoes. Best for sprinters, this performance running shoe is engineered with our newest cushioning to give your feet close-to-the-ground speed.

Track Running and Sprinting

If speed is your aim, you need highly responsive, flexible, and lightweight shoes to keep you in sprint condition. You want to feel fast, so shoes with excellent rock and response to them will propel you forward to the finish line.

We Recommend: Add a spring to your step with the UA Flow Velociti Elite Running Shoes. Best for sprinters, this performance running shoe is engineered with our newest cushioning to give your feet close-to-the-ground speed.

Interval Training

When it comes to beating personal bests, you will likely have to go further than steady state running. Complementing your regular runs with interval training is a time-efficient strategy to allow speed adaptations to happen. Alternating between fast, intense work and active recovery sets requires a versatile shoe that is both responsive and supportive.

We Recommend: The UA HOVR™ Phantom 3 is engineered to deliver a “zero-gravity feel” through the midsole for great energy return. The external heel counter, combined with flexible yet sturdy panels, provides runners with foot-hugging support. This neutral running shoes provides athletes with a balance between cushioning and flexibility.

Interval Training

When it comes to beating personal bests, you will likely have to go further than steady state running. Complementing your regular runs with interval training is a time-efficient strategy to allow speed adaptations to happen. Alternating between fast, intense work and active recovery sets requires a versatile shoe that is both responsive and supportive.

We Recommend: The UA HOVR™ Phantom 3 is engineered to deliver a “zero-gravity feel” through the midsole for great energy return. The external heel counter, combined with flexible yet sturdy panels, provides runners with foot-hugging support. This neutral running shoes provides athletes with a balance between cushioning and flexibility.

Cross-Training

For runners who do more just than running, a pair of cross-training shoes will match the versatility of your training regime. Whether you are hitting targets on a cardio machine or doing drills on the turf, you want flexible yet stable shoes that can take you through multiple applications. There should be a layer of softness in the midsole cushioning, but not too much that it hampers your ability to do quick pivots and repetitive footwork.

We Recommend: The new UA SlipSpeed™ gives you unmatched ground contact and traction to power you through explosive movements and multi-directional footwork. The shoe’s convertible heel can even be flipped down after training for all-day comfort. Built with a bouncy footbed and lightweight rubberless outsole, the Flow Dynamic can take you from gym to track as it firmly supports your foot and ankle at every turn.

Make every step count. Let us help you match the right pair of running shoes to your needs.

Cross-Training

For runners who do more just than running, a pair of cross-training shoes will match the versatility of your training regime. Whether you are hitting targets on a cardio machine or doing drills on the turf, you want flexible yet stable shoes that can take you through multiple applications. There should be a layer of softness in the midsole cushioning, but not too much that it hampers your ability to do quick pivots and repetitive footwork.

We Recommend: The new UA SlipSpeed™ gives you unmatched ground contact and traction to power you through explosive movements and multi-directional footwork. The shoe’s convertible heel can even be flipped down after training for all-day comfort. Built with a bouncy footbed and lightweight rubberless outsole, the Flow Dynamic can take you from gym to track as it firmly supports your foot and ankle at every turn.

Make every step count. Let us help you match the right pair of running shoes to your needs.

Your Running Footwear Questions Answered

How Should Running Shoes Fit?


Many runners are unsure about how much room their shoes should have. Coupled with a rise in your blood flow, the impact of each foot strike can cause your feet to swell slightly during a run. As such, it is typically more accurate for you to try on shoes at the end of the day, when your feet have swelled up.

There should be at least about a finger’s width of space between your longest toe and the end of the shoe. As a general rule of thumb, you should be able to wiggle all your toes within your shoes. Additionally, the upper of your running shoe should feel snug and not constrictive. As for the heel, it should also envelop the back of your foot snugly. You can tell if the running shoes are too big when they start slipping off while you are walking or running.


What is the Most Comfortable Running Shoe for My Foot Type?


Different foot types require a different shoe fit. Neutral feet generally fit well in most shoes as compared to flat feet, which require more medial support to accommodate overpronation. If you have high-arched feet, highly cushioned shoes with a curved shape can offer added support. For people with wide feet, bunions or hammer toes, a wide toe box will bring more comfort.


When Do I Replace My Running Shoes?


It may be tempting to cling onto your favourite pair of running shoes for years but replacing them frequently can help you stay injury-free down the road. So, how long do running shoes last? While wear and tear varies depending on your running frequency and usual terrain, running shoes generally last around 600 kilometres, or four to six months of regular use, before losing resiliency.

Besides checking signs of wear in the sole, you can also feel when your shoes have lost its “bounce” and cushioning – your feet should not be hurting after running just a few miles. While memory foam shoes are good for running, they need to be replaced sooner than other types of running shoes due to their malleable foam material. Shifts in your feet pronation and running gait may also be signs that your shoes are no longer providing ample support.

Your Running Footwear Questions Answered

How Should Running Shoes Fit?


Many runners are unsure about how much room their shoes should have. Coupled with a rise in your blood flow, the impact of each foot strike can cause your feet to swell slightly during a run. As such, it is typically more accurate for you to try on shoes at the end of the day, when your feet have swelled up.

There should be at least about a finger’s width of space between your longest toe and the end of the shoe. As a general rule of thumb, you should be able to wiggle all your toes within your shoes. Additionally, the upper of your running shoe should feel snug and not constrictive. As for the heel, it should also envelop the back of your foot snugly. You can tell if the running shoes are too big when they start slipping off while you are walking or running.


What is the Most Comfortable Running Shoe for My Foot Type?


Different foot types require a different shoe fit. Neutral feet generally fit well in most shoes as compared to flat feet, which require more medial support to accommodate overpronation. If you have high-arched feet, highly cushioned shoes with a curved shape can offer added support. For people with wide feet, bunions or hammer toes, a wide toe box will bring more comfort.


When Do I Replace My Running Shoes?


It may be tempting to cling onto your favourite pair of running shoes for years but replacing them frequently can help you stay injury-free down the road. So, how long do running shoes last? While wear and tear varies depending on your running frequency and usual terrain, running shoes generally last around 600 kilometres, or four to six months of regular use, before losing resiliency.

Besides checking signs of wear in the sole, you can also feel when your shoes have lost its “bounce” and cushioning – your feet should not be hurting after running just a few miles. While memory foam shoes are good for running, they need to be replaced sooner than other types of running shoes due to their malleable foam material. Shifts in your feet pronation and running gait may also be signs that your shoes are no longer providing ample support.