How to Choose Running Shoes
Picking a running shoe comes down to five questions: where will you run, how much cushion do you want, what drop fits your stride, do you need stability, and does the shoe fit your foot. This guide walks each of those in plain language, names the brands and models we actually carry, and finishes with the questions we hear most often at the store.
Take the 2-Minute Shoe Finder QuizIn this guide
1. Where will you run
The single biggest decision is the surface. A road shoe and a trail shoe look similar at a glance and feel completely different on the ground.
Road and treadmill running calls for a smooth outsole, foam tuned for repeated impact on pavement, and an upper built for breathability. Most of what we carry at Grivet's running shoe collection falls in this category, including daily trainers, tempo shoes, and race-day options.
Trail running shoes have lugs (the rubber knobs on the outsole) for traction on dirt, mud, and rock. Most lugs are 4mm to 6mm. A 4mm lug works fine on packed singletrack and gravel. For mud, wet rock, or technical terrain, look for 5mm or deeper. Trail shoes also tend to have a rock plate or stiffer midsole, which keeps stones from being a problem under your foot. Browse our full trail running collection for the specifics.
Track and treadmill-only running can use lighter, less durable shoes if that's all they'll see. Most runners use the same daily trainer for road and treadmill and only break out track spikes for actual track workouts.
If you split your miles roughly 70-30 between road and trail, get a road shoe. If you split 30-70 the other way, get a trail shoe. If you're truly 50-50, most runners are happier with two pairs (one for each surface) than with a hybrid that does neither well.
| Road | Door-to-trail (hybrid) | Technical trail | |
|---|---|---|---|
| Best for | Pavement, treadmill, track | Greenways, gravel, light singletrack, road-to-trail mixed runs | Mud, wet rock, technical descents, ultras |
| Outsole | Smooth tread, 0–1mm | Shallow 2–3mm lugs | Aggressive 4–6mm lugs |
| Rock plate | No | Sometimes | Usually yes |
| Stack height | 25–40mm | 28–35mm | 28–35mm |
| Heel-to-toe drop | 6–12mm | 4–8mm | 0–6mm typical |
| Weight (men's 9) | 8–11 oz | 9–11 oz | 10–13 oz |
| Lifespan | 300–500 miles | 300–450 miles | 250–400 miles |
| Top picks at Grivet | Brooks Ghost 17, Hoka Clifton 10, Saucony Triumph 22 | Hoka Challenger 8, Brooks Cascadia 19 | Hoka Speedgoat 6, Saucony Peregrine 15, Altra Lone Peak 9 |
2. How much cushion
Cushion is measured by stack height: the total thickness of foam between your foot and the ground, measured in millimeters. It ranges from low-stack (under 20mm) up to max-cushion (35mm and above). Where you land on that range comes down to feel, body weight, and what your runs look like.
Max-cushion shoes like the Hoka Bondi 8 sit in the 38-42mm stack range. They're forgiving on long runs, easy on knees and hips, and especially valuable for runners who stand all day at work or have a history of joint discomfort. The trade-off is they feel less responsive at fast paces and a bit tippy on technical descents.
Balanced cushion is the sweet spot most runners land in. Shoes like the Brooks Ghost 17 (men's), Brooks Ghost 17 women's, and Hoka Clifton 10 have 30-36mm stacks. They cover daily miles, easy days, and most long runs without sacrificing too much feel.
Low-stack and minimal shoes sit below 25mm. They give you a closer connection to the ground and reward a more efficient stride. Brands like Topo Athletic and Altra build their lines around this philosophy. They're not entry-level shoes; runners who use them usually have years of experience and have built the strength to absorb impact without help from foam.
3. Heel-to-toe drop
Drop (also called heel-to-toe drop or offset) is the height difference between the heel and the forefoot. A shoe with a 30mm heel and a 22mm forefoot has an 8mm drop. Drop affects how your foot strikes the ground and which muscles work hardest.
8 to 12mm drop is traditional. The heel is taller, which puts you in a slight forward lean and reduces strain on the calves and Achilles. Most Brooks, Saucony, and Asics shoes sit here.
4 to 8mm drop is the modern middle ground. The Brooks Ghost 17 sits at 10mm, the Hoka Clifton 10 at 8mm, the Saucony Triumph 22 at 10mm. These work for most runners.
0 to 4mm drop (zero-drop and near-zero) puts your heel and forefoot on the same plane. Altra is the most well-known zero-drop brand. The Altra Lone Peak 9 and other Altra models put more load on the calves and Achilles. They work well for runners who already have strong calves or who are coming from minimal footwear.
If you're new to running, pick something in the 6-10mm range and don't overthink it. Switching drop dramatically (say, from a 10mm trainer to a zero-drop shoe overnight) is the most common cause of new calf and Achilles soreness.
4. Stability vs neutral
This is where the most fitting confusion happens, and it's actually simpler than the marketing makes it sound.
When your foot lands and rolls inward, that's pronation. A small amount is normal and helps absorb shock. A lot of inward roll is over-pronation, and it can cause discomfort over time.
Neutral shoes assume normal pronation. They have uniform foam under the arch and let your foot move naturally. The Ghost, Clifton, and Triumph are all neutral.
Stability shoes add medial-side support that gently resists over-pronation. Modern stability shoes like the Brooks Adrenaline GTS 24 use Brooks' GuideRails system, which guides the foot without forcing it. The Brooks Adrenaline GTS 24 women's uses the same approach. These shoes feel similar to neutral shoes for most runners and only add support when the foot needs it.
Motion control shoes are a more aggressive version of stability, built for runners with significant over-pronation issues. They're a smaller part of the market and best chosen with help from a running specialist or PT.
At-home pronation test (60 seconds)
- Pick up a pair of running shoes you've worn for at least 100 miles.
- Look at the outsole (the rubber bottom) and the foam midsole right above it. Compare the wear at the heel and the forefoot, especially the inside (medial) and outside (lateral) edges.
- Match the wear pattern: even wear across the heel and forefoot suggests neutral pronation. Heavy wear on the inside (medial) edge usually means over-pronation. Heavy wear on the outside (lateral) edge usually means under-pronation (supination).
If you'd rather get a fitted answer at the store, our specialists can do a gait check in about 10 minutes. We can also walk you through it on a phone call or chat.
5. How a running shoe should fit
A running shoe should feel right immediately. Not "broken in." Not "I'll get used to it." Right out of the box.
Length: a thumb's width of space between your longest toe and the front of the shoe. This is roughly a half-size to a full size larger than your dress-shoe size. Feet swell as you run.
Width: your foot should sit flat without spilling over the midsole edge. If your toes feel pressed together, look for a wide (D for women, 2E for men) or extra-wide (2E for women, 4E for men) version. Brooks, New Balance, Hoka, and Altra are the strongest brands for width options.
Midfoot: snug but not tight. Lace-up snug at the midfoot and the heel should feel locked in without pinching.
Toebox: your toes should splay naturally without rubbing together. If you have a wider forefoot, Hoka's Clifton can run snug. The Saucony Triumph and Brooks Ghost are roomier through the toes.
If a shoe pinches in the store, it'll do worse on mile 8. Don't talk yourself into a fit. The right shoe is the one you forget about.
6. Injury history and foot shape
If you've had running-related discomfort before, your shoe choice can either help or make it worse. None of this replaces a visit to a sports-medicine specialist or PT, but the patterns below come up often enough at fittings that they're worth knowing.
Shin splints
Shin splints (medial tibial stress syndrome) usually come from a combination of mileage ramped up too fast and shoes that let the foot collapse inward. A stability shoe with moderate cushion, like the Brooks Adrenaline GTS 24 or Brooks Adrenaline GTS 24 women's, takes some of that load off. If pain shows up only on hard surfaces, a max-cushion shoe like the Hoka Bondi 8 can help.
Plantar fasciitis
Plantar fasciitis is heel and arch pain that's worst with the first few steps in the morning. Cushion under the heel and structured arch support both help. Shoes with higher stack heights and softer foam reduce strain on the fascia. Recovery slides like the OOFOS line are popular with runners managing plantar fasciitis between runs.
High arches and flat feet
High arches tend to under-pronate (the foot rolls outward as it lands). Cushioned neutral shoes like the Hoka Clifton 10 work well because they absorb shock the foot's not naturally cushioning. Flat feet (low arches) tend to over-pronate. A modern stability shoe like the Brooks Adrenaline GTS 24 or a structured neutral shoe with a wider base like the Saucony Triumph 22 handles this well. Custom or aftermarket insoles from Superfeet, OS1st, or Currex can extend the range of shoes that work for either foot type.
Wide feet
If your feet feel pressed together in standard-width shoes, look for a wide (D for women, 2E for men) or extra-wide (2E for women, 4E for men) version. Brooks, New Balance, Hoka, and Altra are the strongest options for width across their popular models. Browse wide-width running shoes for the current stock.
Top running shoe picks at Grivet
Across thousands of fittings, these are the shoes we put runners in most often. Each one is a strong default in its category. The right one for you depends on the answers to the questions above.
- Brooks Ghost 17 (men's) and Brooks Ghost 17 (women's). The most-recommended daily trainer in the store. Neutral, balanced cushion, 10mm drop. The safe first pair.
- Hoka Clifton 10 (men's) and Hoka Clifton 10 (women's). High cushion in a light, easy-to-like package. The easiest first Hoka.
- Saucony Triumph 22 (men's) and Saucony Triumph 22 (women's). Plushest daily trainer if the Ghost feels too firm.
- Brooks Adrenaline GTS 24 (men's) and Brooks Adrenaline GTS 24 (women's). Best-selling stability trainer. Modern GuideRails support without the rigid feel of older stability shoes.
- Hoka Speedgoat 6 (men's) and Hoka Speedgoat 6 (women's). Default trail recommendation. Cushioned, grippy, comfortable for long days.
For more options, browse our men's running shoes, women's running shoes, and trail running collections. Free shipping on orders over $60.
When to replace your running shoes
Most daily trainers last 300 to 500 miles. Lighter tempo shoes and racing flats wear faster, often closer to 200-300 miles. Trail shoes are about lugs: when the rubber rounds off and the lug edges go soft, traction goes.
Three signs to watch for:
- The midsole creases noticeably at the flex point.
- The outsole shows uneven or smoothed wear, especially at the heel or forefoot.
- Old aches return on runs of the same distance and pace.
If you're not sure, the easiest test is to put your old shoes next to a new pair of the same model. Side by side, the wear shows up clearly. We can also take a look if you bring them by a store or send a photo.
FAQ
How do I know if I over-pronate?
Look at the inside (medial) edge of your current running shoes. Heavy wear there is the most reliable at-home sign. A specialist gait analysis or a video of your stride from behind on a treadmill confirms it. Most running stores can do this in 10 minutes.
Are expensive running shoes actually better?
Up to a point, yes. Foam, plate technology, and upper construction matter, and a $130-180 daily trainer outperforms a $60 mall-brand shoe in cushion, durability, and consistency. Above $180 you're often paying for race-day technology (carbon plates, super-foam) that mostly matters if you're racing.
What's the difference between a daily trainer and a race-day shoe?
Daily trainers prioritize comfort, cushion, and durability. Race-day shoes prioritize speed: lighter foam, often a carbon plate, more responsive ride. They wear faster and aren't built for everyday use. Most runners own one of each.
Do I need a different running shoe in winter?
Usually no. The same daily trainer works year-round on cleared roads. Some brands (Saucony, Hoka) make Gore-Tex versions of popular models for cold and wet conditions, which keep your feet warmer and drier in winter. Worth knowing: GTX shoes keep water out until water gets in, then they hold it. Pick GTX for cold and wet, not for summer.
How do I know which brand fits my foot best?
Last shape and volume vary more between brands than between models within a brand. Brooks and Saucony tend to fit medium-volume feet well. Hoka can run snug in the toebox on some models. Altra has a wider, foot-shaped toebox by design. New Balance has the broadest selection of widths. The best way to find out is to try a couple at fit, or take the Grivet shoe quiz.
Should I buy running shoes online or in-store?
If you already know the model and size that works for you, online is faster. If you're new to running or switching brands, an in-person fit is worth the trip. We help over the phone and via chat too if you can't visit.
Still not sure?
Two ways to get a fitted answer: take the Grivet shoe quiz for a personalized recommendation in two minutes, or visit our store locations for an in-person fit with a certified specialist. Either way, free shipping on orders over $60 and our staff is here to help.