Choosing the right running shoes

The shoe is the runner's only real piece of equipment — and a poor choice can quickly lead to injury. Here are the criteria that truly matter, without the marketing.

First: the use

A daily training shoe (comfortable, durable), a shoe for speed sessions (more dynamic) and a trail shoe (grip, protection) are not chosen the same way. Start by defining what you run for before comparing models.

Cushioning: neither too much nor too little

Lots of cushioning reassures beginners and protects on high volumes, but excessive cushioning can reduce feel. The right level depends on your weight, your mileage and your feedback. What matters most is immediate comfort when trying on: a shoe doesn't really break in.

The drop

The drop (difference in height between heel and forefoot) influences the strain on the calves and Achilles tendon. Changing drop abruptly is a common cause of injury — see our article dedicated to drop and Achilles tendonitis.

Shoe size: go bigger

Take a half size to a full size larger than your street shoes: your foot swells with effort. A space of one inch in front of your big toe prevents black nails and blisters, especially over long distances.

Do you need a gait analysis?

Useful for peace of mind, but not essential. The evidence that "correcting" pronation prevents injuries is weak. Your best guide remains comfort and reasonable progression of volume.

Replacing your shoes

Count on 600 to 900 km depending on the model and your weight. Alternating two pairs extends their lifespan and varies the stress.

Once properly shod: progress

Equipment helps, but it's training that makes you run faster and longer. Sports Coach AI builds your progression based on your data, managing the load to prevent injuries.