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How to Choose the Perfect Running Shoe: A Complete Guide

Jan 22, 2024

We’re excited about the way people are talking about the fitness sphere lately. With more moderate approaches to exercise, an emphasis on body neutrality and a shift in thoughts on overall wellness, there’s lots to look forward to when it comes to new fitness-industry trends.

The perfect running shoe doesn’t exist.

You read that right. To be more specific, what we mean is one-size-fits-all and fulfills-all running shoes don’t exist. Why? Because everyone’s goals, foot shape, running styles and preferences vary as widely as the various running shoe brands and silhouettes. 

But if you want to find the best running shoe for you, read on for our Hibbett | City Gear all-encompassing guide, whether you’re training for your next marathon or looking for the best trail running shoes in men’s sizes. 

Determining Your Running Style - Man Running in HOKAs

Determining Your Running Style

You may think running style is simply where you run, and the type of running you do, but there’s a bit more to it than that. To understand how you run, you need to look at your feet during the process.

Understanding Your Foot Type

Your foot type actually plays a crucial role in how your foot pronates — the fancy word for how your foot rolls during each step.


  • Neutral Pronators: If your feet roll inward only slightly, you’ve got a neutral foot, and you make up the majority of runners. This foot type has natural shock absorption and stability — i.e., it’s pretty balanced, making it simpler to find a running shoe. You also likely have a well-defined arch with a well-rounded heel and a fairly wide ball.
  • Supination or Underpronator: High arches signify a supinated foot type, meaning your foot may hit the ground more heavily than someone with neutral pronation, thereby placing extra stress on your foot. During your gait cycle, your ankle may roll toward the outside of your body.
  • Overpronation: Your arch is pretty flat, and your ankle may roll in rather than out. You may even find that your feet suffer from fatigue more easily than your under- and neutral-pronator counterparts. This foot type may also make you more susceptible to plantar fasciitis, heel pain, back pain and stress fractures.

Understanding your foot shape — and examining the wear patterns on your current running shoes — will help you understand how you run and what type of sneakers you need to support your type of foot.

Examining Your Gait - Woman Running Near Lake on Road

Examining Your Gait

When you hop on the treadmill or pound the pavement, how does your foot land?


  • Heel strike: Most beginner runners land on their heels first, providing a stable but less efficient stride. It's like taking a big step with each run.
  • Midfoot strike: A midfoot strike is when you land on the middle of your foot. This makes for a smooth, balanced transition and a more efficient gait.
  • Forefoot strike: If you’re a more experienced runner, you may land on the ball of your foot for better propulsion and responsiveness.

Knowing both your foot type and your gait helps narrow down shoe options that offer the right support and cushioning for your unique mechanics.

Anatomy of a Running Shoe

Understanding the makeup of a running shoe can help you determine which features you’re looking for.


  • The upper wraps around your foot, supporting and stabilizing it. Often, this top part of the running shoe is made of knit or woven mesh material. If you’re looking for a trail running shoe, you’ll find extra, more rugged appointments, like leather overlays or waterproof material.
  • The insole offers cushioning, extra shock absorption and an improved fit. A variety of insoles exist, so select those with your foot in mind. Do you need arch support? Or are you simply looking for comfort? Look for something removable for easy cleaning or replacement.
  • The midsole provides cushioning, motion control and weight reduction of the shoe. When shopping for an agile running shoe, look for light materials in the midsole, like gel, air or foam, geared for sleeker movement and comfort.
  • The outsole, the bottom outside of your footwear, hits the ground first. It offers traction, flexibility and durability to the shoe.

Terrain and Running Environment - Man Running on Trail

Terrain and Running Environment

Another consideration before purchasing the best running shoes for beginners and seasoned runners alike is choosing sneakers based on your running surface. Taking to the road? Smooth surfaces call for lightweight, flexible shoes with flat outsoles. The uneven terrain of trail or off-road running requires aggressive treads and ankle support for stability. Those running on an outdoor track or indoor synthetic surface, particularly for track and field events, may need spiked shoes for the right amount of traction and propulsion.
You’ll also want to consider the climate. If you’re running in the South during summer, look for lightweight, breathable shoes that will help keep you cool(er) even in triple-digit temps. Need running sneakers to help beat the chill of below-freezing evenings while keeping your feet dry? Look for winterized or water-resistant running shoes with more aggressive traction patterns designed for slippery, wet or icy surfaces.

Different Types of Running Shoes for Different Types of Needs

Looking for the best running shoes for flat feet? Have plantar fasciitis and need a more structured shoe? Or maybe you’re in the market for a pair of running shoes for wide feet. Here are some ways to narrow down your search, no matter the scenario:


  • The best running shoes for overpronation are those that have motion control. This gives a flat arch maximum support; think sneakers with internal rails or lockdown features.
  • If you have plantar fasciitis, shin splints or bad knees, look for running shoes with firm, supportive soles, plenty of cushioning and structure.
  • Want the best running shoes for high arches or supination? Select sneakers with responsive cushioning like HOKA’s EVA foam or Brooks’ DNA Amp.
  • If you need shoes for wide feet, look toward brands like New Balance, HOKA and Saucony — all of which tend to have a more generous fit.
  • If you have neutral pronation, focus on running shoes that provide stability control that’s evenly balanced to keep you from over- or underpronation.

Getting the Right Fit

As with any shoe, you want to ensure you get a pair that fits your foot snugly — but not too snug — accommodating your foot at its largest and widest. Use our in-depth measuring guide here.

Running Shoe Brand and Model Research - Woman Standing with HOKA Clifton 9

Running Shoe Brand and Model Research

Fortunately, there are many great running shoe brands out there — each of which has committed to decades, if not generations, of research to better understand and meet the needs of all types of runners.


  • The Brooks Adrenaline GTS series is a favorite for a reason: it’s got GuideRails technology to gently guide your foot in a natural motion, preventing excessive inward rolling. It's a smooth and supportive ride, perfect for everyday training runs.
  • The HOKA Clifton 9 is a maximal-cushioned shoe ideal for those with high arches. The shoe features a plush ride and a stable platform, perfect for high mileage and long runs.
  • The Nike Pegasus line works well for neutral pronators, artfully balancing cushioning with flexibility.
  • Resilient foam and the rear crash pad of the HOKA Bondi series also strike a balance for those with neutral pronation.
  • Moderate pronators can find the motion control they seek with the ASICS Gel-Kayano running shoes, which have foot-stabilizing features coupled with Gel cushioning.
  • If you’re looking for the best trail running shoes for women or men, check out the HOKA Speedgoat series with Vibram® Megagrip with Traction Lug for enhanced grip on rocky or soil-covered ground.

Your running shoes won’t last forever. Expect to get about 300 to 500 miles out of a pair, depending on usage and terrain. Watch for worn outsoles, decreased cushioning and upper tears. And listen to your body; pain can be a sign it's time for an upgrade.

When you’re in the market for your next pair of running sneakers, visit Hibbett | City Gear. Our running shoe pros are here to guide you through the buying process. 

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