What Running Shoes Should You Choose? A Guide for Beginner and Advanced Runners

What matters more? Comfortable and functional running clothing or sports shoes? Of course, both play an extremely important role. However, if we were to be completely honest with you and choose the option that takes centre stage here, then… without hesitation, we would go for the shoes.

We created this guide mainly for beginners getting into easy runs, jogging and faster running sessions (including obstacle runs). However, we have prepared it in such a comprehensive way that more advanced sports enthusiasts will certainly find “something” for themselves as well.

How do you choose running shoes to take care of comfort, safety and better results? Take a look at the ready-made guide we have prepared especially for people like you. Let’s get started, because it is truly worth it!

How to choose running shoes?

Contrary to appearances, choosing the right running shoes cannot really (and should not) be limited only to the brand, colour or design. Of course, aesthetics are an important part of a sporty lifestyle for some people. However, much more important features should clearly come first here. Features that provide comfort, improve safety and, above all, let you enjoy training and improve your performance.

So what should you pay special attention to when choosing running shoes? Here are a few important tips.

#1 Choosing the right size

It does not matter whether you are looking for shoes for easy runs, classic jogging, faster efforts (e.g. 5 km), longer half marathon or marathon distances, or simply demanding off-road effort. In every case, you need to remember about comfort and safety, which means choosing the right size.

The first step is to pay attention to the insole length. How do you do that? The best option, of course, is to go to a shop and simply try them on. Put on the chosen model, press your toes all the way to the front, and then try to place a finger just behind your heel. If it fits in (with slight resistance), that is a sign the insole length is right.

We know that nowadays the vast majority of purchases are made online. That is why, before ordering, we recommend tracing your foot on a sheet of paper, adding an extra 0.5 - 1 cm, and then comparing it with the insoles of the shoes you want to buy. Many manufacturers increasingly provide not only the insole dimensions, but also the foot length they are designed to fit.

However, the insole length is not everything. Your toes should have freedom inside the shoe. If you care about full comfort, pay close attention to how they are positioned. Put simply: do they have enough space? Avoid shoes that narrow at the front and squeeze the toes. This way, you will avoid painful pressure marks and chafing that can put you out of training for many days or even weeks.

Interesting fact: many people practise buying shoes one size bigger than what they wear every day. This especially applies to those who prefer long distances - over 15, 20 or 30 km during a single training session. Why? Because the longer the run lasts, the more the feet tend to swell and, as a result, increase in size.

An example? If you normally wear size 44 - for running, consider buying 44.5 or even 45.

#2 Match the shoe characteristics to their purpose

Once you have found the right size, that is when the real “fun” begins. Running shoes are a bit like bikes. Not every model is suitable for everything.

If you plan to run only on asphalt, focus mainly on cushioning and shoe weight. If your training mostly takes place off-road (e.g. in the forest, on hills, etc.), the key combination is cushioning + grip. If you prefer really demanding terrain (rocks, mud, water), your choice should focus on stability and protection against slipping. For short sprint distances on a track or tartan surface, what matters most is lightness and perfect grip on the ground.

#3 Adjust cushioning to the distances you run

Here the rule is simple: the level of cushioning should be directly proportional to the number of kilometres you cover. In other words: the longer the distances you run, the more cushioning your shoes should have. In practice, this usually comes down to two elements:

1. A larger (higher / thicker) sole.
2. More advanced technology.

Why does it play such an important role? There are several reasons. First, it reduces leg fatigue (especially in the calves). Second, it helps protect against injuries (minimising the risk of them occurring). Third, it affects performance (some soles work like mini trampolines, allowing you to recover more energy from every step). For amateur runners, this may be unnoticeable. But when we are talking about really fast running, these subtle details can make a huge difference to pace.

#4 Weather and season

Here, pay attention to the temperature and weather conditions (especially rain or snow). A warning - if you plan to train outdoors all year round, you will probably need 2 or even 3 different pairs :)!

For running on warm days, choose shoes with mesh that will provide ventilation for your feet. In colder weather, you can choose more covered models. For activity in the rain, snow or when running in mud, waterproof shoes will work well.

How should you choose running shoes? Tips for beginners.

Now that you are familiar with the general guidelines, it is time for a handful of tips for specific situations. How should you choose shoes depending on the occasion and the conditions in which you will be training? Let’s find out.

What shoes for asphalt / pavement?

If the main places where you do your running training are streets, cycle paths, pavements or other hardened surfaces, make sure your shoes stand out for:

• Low weight - try to choose models in which a single shoe weighs from 200 to a maximum of 300 grams. This way, you will reduce leg fatigue.
• High cushioning - its exact specification should depend on the distances you cover (more kilometres means the need for more cushioning). How can you know? Many manufacturers state on their websites what mileage their shoes are designed for. One thing is certain - running on asphalt or similarly HARD surfaces can put a strain on your muscles and joints. That is why cushioning is essential - ALWAYS.

What shoes for running on a track / tartan surface?

If you treat the track the same as asphalt (meaning you do long runs of several or even more than ten kilometres), you can successfully follow the tips above.

But! If you want to use it mainly for sprint training - over short distances (e.g. 50, 100, 200, 400, and sometimes 800 metres) - then choosing footwear will look completely different in this case. 

For this kind of occasion, so-called spikes are definitely a better choice. These are very light shoes with virtually no cushioning. As the name suggests, they have special spikes that provide even better grip on the surface. 

Such advanced footwear is a solution for people who train professionally or semi-professionally. If you only plan to do such training “from time to time”, buying them may turn out to be completely unjustified from an economic point of view.

What shoes for trail running?

Do you enjoy cross-country running or obstacle course racing (OCR)? In our opinion, the best shoes for off-road running (hills, forests, mud) should be characterised by:

• Reasonable cushioning - it can be lower, if only because sand, leaves, mud and looser soil also cushion the legs during running to some extent. The sole should be high enough to provide comfort, protect against fatigue and injuries, while at the same time giving stability and confidence in every step. This is especially important if you leave hard, well-trodden paths and head into slightly tougher terrain full of branches, stones and uneven ground.
• Stability - you need to feel in control of every step in them. This is so they make it easier to tackle climbs or protect you, for example, from injuring your ankle.
• Anti-slip tread - one that has grooves, spikes or lugs. Their size is worth matching to the characteristics of the surface. For slippery, wet, muddy or steep terrain, choose a more aggressive structure (bigger and higher lugs). For slightly harder and more stable ground, small lugs will be enough.

How much do running shoes cost?

As you can probably guess, the size of the investment in footwear depends on factors such as the brand, the specific model and, as a result, the quality or alignment with current trends.

Of course, you will find plenty of offers on the market in the range of 150 - 200 PLN. However, unless it is a promotion from a well-known and respected brand, we recommend caution. Let’s be honest - at that price, you should not expect outstanding quality.

So how much should you spend? You will have much more room to manoeuvre if you set aside around 300 - 500 PLN for this purpose. At that price point, you will certainly be able to find something worth considering.

If we are talking about fully professional products that perform well, for example, during competition starts, then in that case you may need to prepare for an expense of even several thousand PLN.

Running and shoes - how do you put it all together? Time for a summary!

As we slowly come to the end, we have allowed ourselves a short summary of all the information. The key aspects you need to take into account when choosing running shoes are: size and intended use. Once you have that covered, ask yourself: where do you plan to run, when (in what conditions and at what time of year), and what are your sporting goals.

We are sure that thanks to this, you will add great solutions to your training arsenal. The kind that provide comfort and safety, and additionally make the experience satisfying, while your results improve from one run to the next.

What matters in running besides shoes?

As we said at the beginning, what you wear on your feet is very important. But besides that, it is also worth paying attention to the “top half”, meaning… clothing! 

In the SMMASH range, you will find both men’s running clothing, as well as entire collections of women’s running apparel. With us, you can easily put together a complete outfit - from top (tank top, T-shirt, longsleeve) to bottom (shorts or leggings). The shop currently features plenty of collections - in different patterns and colours to choose from.

If you want fully personalised clothing, be sure to check out X-CREATOR. It is our modern online configurator that lets you create and order clothing of your own design. The design possibilities with this tool are practically unlimited!