How to Choose the Right Running Shoes in 2025

Once upon a time, there were running shoes

Let’s start by turning back the clock and taking a look at the running shoes worn by previous generations.

➜ In the 1960s and 1970s, runners wore fairly rudimentary models: very thin soles, maximum flexibility and no built-in technology.

➜ The revolution arrived in the 1980s and 1990s. Following Nike’s global success with its waffle soles, every brand began developing its own technologies: air cushions, springs, gels, anti-pronation systems… Research and development became a major focus for sports shoe manufacturers, with the aim of improving comfort through greater cushioning and reducing injuries.

➜ At the end of the 1990s, another revolution took place, or rather a return to basics. The benefits of barefoot running were rediscovered. Toe shoes appeared, along with minimalist models featuring ultra-thin soles, considerable flexibility, a near-zero drop and a fit that followed the shape of the foot.

➜ In the middle of the minimalist trend, HOKA arrived in 2009 with its maximalist, or oversize, shoes, in other words, models with huge amounts of cushioning.

➜ Around a decade later, in 2018, Nike released the first carbon-plated shoe, soon followed by every major brand.

Today, walking into a specialist running store means finding every kind of shoe imaginable: from oversize models to highly minimalist designs, with carbon plates and highly resilient foams in between. So how do you choose the right shoe in this jungle?

What to look for

First of all, there is no single ideal pair of shoes for every runner. Every runner is physiologically unique, from foot shape and body weight to running gait. Everyone also has their own habits, including training frequency, terrain and distances, and different runners respond to different sensations. A model that feels perfect to one person may feel uncomfortable to someone else. Still, a few key criteria can help you find your way through the crowded running shoe market.

✓ Comfort

This is unquestionably the most important factor. You’ll spend hours in your shoes, so they need to feel right from the start. A rubbing spot, pressure point, or upper that is too tight or too loose may seem harmless when you try the shoes on in the store, then become unbearable after several miles. Look for an upper that gives your foot room to spread and move, rather than one that squeezes it into place. Your foot will be better able to do its job naturally, and you’ll reduce the risk of discomfort.

✓ Hold

A shoe should feel connected to the foot and provide a secure fit, especially around the heel. Your foot needs some freedom to move, but it should not slide forwards and backwards or from side to side. Inadequate hold can quickly undermine stability and confidence. Lacing is an art in itself, as our article on the subject explains, and can help fine-tune the fit. Keep that in mind before ruling out a model altogether.

✓ Cushioning

This is probably the trickiest factor, given how strongly marketing encourages us to buy the shoe packed with the most technology. Still, it is essential not to follow every trend blindly and to listen to your own preferences. If you like to feel close to the ground, go for less cushioning. If you feel more confident with your foot well insulated from the ground, choose more cushioning. Even within the same cushioning category, shoes can differ in firmness, responsiveness and drop, the height difference between the heel and forefoot.

As for carbon, the secret weapon of modern performance, it offers only a modest benefit, around 1 to 2% for full-length plates, and only when running faster than 14 km/h. For some runners, though not all, depending on their running technique and biomechanics, a carbon plate slightly reduces the energy cost of running: 1.5% at 14 km/h, 2.4% at 16 km/h and 3.5% at 18 km/h. In light of these findings from scientific studies, it is fair to ask whether investing in super shoes is worthwhile if you are not an elite runner. That choice is yours.

✓ Drop

Drop is a favourite topic among minimalist runners, who advocate zero-drop shoes to get closer to a natural stride. Traditional running shoes generally have a drop of between 4 and 8 mm. As well as creating different sensations, with the foot sitting more or less flat, drop affects the load placed on the Achilles tendon and calf. In other words, runners prone to Achilles tendinopathy may prefer a higher drop, which helps reduce strain on the tendon. Whether you are dealing with an injury or not, any major change in drop should be introduced very gradually because it has real consequences for running biomechanics.

✓ Weight

Shoe weight is a major consideration, and technological advances, particularly in foam design, have made shoes lighter and lighter. Today, even a bulky shoe can be remarkably light on the scales. Because shoes sit at the end of your legs, their leverage effect is considerable, with consequences for enjoyment, energy cost and performance. Weight is worth checking carefully, but do not become a slave to it. It should be considered alongside the other criteria, rather than treated as the deciding factor.

✓ Flexibility

This is another favourite topic among minimalists, who believe that a flexible shoe encourages a natural stride, allowing the foot to play its full role in moderating impact. A flexible model promotes a smooth transition through the stride and can offer great sensations, provided your feet are up to the task. That means having strong feet capable of stabilising, acting like springs and driving you forwards. Strong feet are an asset, so regular foot-strengthening exercises are worthwhile whatever your level.

Grip and traction

Essential for outdoor disciplines such as trail running, traction, or the ability of the lugs to bite into the ground, and grip, meaning the sole’s ability to hold on wet surfaces, are less important for road running. If you run on both trails and tarmac, you can choose shoes designed for mixed use. Some brands are also now releasing models described as “gravel” shoes for this kind of terrain.

Allow time to adapt

If you run regularly, you are already used to a particular type of shoe. When you switch models, your body needs time to adapt, especially if you reduce the drop or cushioning. During the first few weeks, alternate between your old and new shoes. This gives your body time to adjust to slightly different loading patterns and changes, however small, in your stride. A gradual transition is even more important if you are moving towards minimalist shoes.

Most high-level runners own several pairs and switch models depending on the session. Racers generally favour a light, responsive shoe for short, fast workouts, while they often choose a more protective pair for long runs. If you can, keep two or three different pairs in your rotation to vary the demands placed on your muscles, tendons and joints.

Ultimately, choosing running shoes is deeply personal. It depends not only on your history, including any previous injuries, but also on your preferences and physiology. Don’t follow trends blindly or assume that a higher price guarantees better performance. If you are injury-free, there may be no reason to change the type of shoe you wear. If you are getting injured or want to improve your performance, consider a gradual switch to a different model. Always keep this fundamental principle in mind: every change should be gradual.