How to choose running shoes

The first question is not the brand or the colour, but where you run. A road shoe is built for asphalt: a smooth outsole, steady cushioning, a light build. On trails you need the opposite — a lugged outsole that grips and a rock plate under the foot to soften what you land on.

The track is its own case: flat racing shoes sit close to the ground, which is only comfortable for a few laps. If you mix road and trail, one versatile pair serves you better than two specialised pairs you only half wear.

Cushioning is not about comfort, it is about repetition: it absorbs the impact every time your foot lands, thousands of times per run. A shoe that is too firm tires the legs; one that is too soft loses stability. Look for the balance that lets you run without thinking about your feet.

The drop — the height difference between heel and forefoot — changes how you land. A high drop suits a heel strike; a low drop brings you closer to the ground and asks more of the calf. Move from one to the other gradually, never on a long run.

The foot swells under effort and lengthens slightly. Take half a size above your everyday shoe, and try them on late in the day when the foot is already warm. Leave about a centimetre in front of the big toe, with a heel that does not slip.

Always try with the socks you will actually wear, then walk a few steps: a pressure point does not disappear after the purchase. If the forefoot is squeezed, go up a size or change model — the right pair feels right immediately.