How to choose running shoes

Yet many runners choose their shoes based on colour, price, or the name of a celebrity printed on the tongue. The result: knee pain, blisters, shin splints, or plantar fasciitis that ruin the fun. This guide explains everything you need to know to make an informed choice tailored to your stride, your running style, and the very real conditions of a Québec winter.

Why the right shoe makes all the difference

When you run, each stride generates an impact force equivalent to two or three times your body weight. Multiply that by the 150 to 180 steps per minute of an average pace, and you get tens of thousands of impacts per run. An ill-fitting shoe fails to absorb these forces properly, puts strain on the wrong tissues, and eventually leads to repetitive microtrauma.

The vast majority of running injuries are considered overuse injuries: they don’t happen all at once; they develop gradually. The running shoe isn’t the only culprit—increasing mileage too quickly remains the number one cause—but an ill-fitting model accelerates the onset of problems. The most common injuries linked to poor-fitting shoes are:

• Tibial periostitis (the infamous shin splints), pain along the shinbone
• Plantar fasciitis, pain under the heel and along the arch of the foot
• Patellofemoral syndrome (runner’s knee)
• Achilles tendinitis
• Blisters and toenail loss caused by an ill-fitting shoe

In short, taking a little time to make the right choice is the first step in prevention. To learn more, check out our tips for avoiding the setbacks that can ruin a season.

Understanding your gait: pronation, supination, and neutral gait

The most important term to understand is pronation. This refers to the foot’s natural inward rotation as it strikes the ground. It’s a normal and desirable shock-absorption mechanism: everyone pronates a little. The problem arises when this movement is excessive or insufficient.

The three main types

• Neutral gait: the foot rolls inward moderately and evenly. This is the most common type. You can wear most shoes, known as “neutral” shoes.
• Excessive pronation (hyperpronation): The foot rolls inward too much, often in people with flat feet or a low arch. In this case, a stability or supportive shoe is recommended.
• Supination (underpronation): The foot rolls outward, common among those with a high arch. A well-cushioned, flexible neutral shoe is recommended.

Identifying your gait on your own

A few simple clues can give you an initial idea before consulting a specialist:

• The old-shoes test: Look at the wear on the sole of a pair of worn-in shoes. Significant wear on the inner edge suggests excessive pronation; on the outer edge, supination; and wear concentrated in the forefoot area indicates a neutral gait.
• The wet footprint test: wet the sole of your foot and place it on a piece of cardboard. A full, wide footprint often indicates a flat foot (tendency toward pronation); a very narrow footprint with almost nothing in the middle indicates a high arch (tendency toward supination).

These at-home tests provide a starting point, but nothing replaces a proper gait analysis by a professional—we’ll come back to that below.

The drop: a key figure to understand

The drop (or heel-to-toe height difference) is the difference in height, in millimetres, between the heel and the forefoot of the shoe. A 10-mm drop means the heel is 10 mm higher than the toes. This is one of the most important—and least understood—features for beginner runners.

• High drop (8 to 12 mm): encourages a heel strike, which is reassuring for most recreational runners, and relieves pressure on the Achilles tendon and calf.
• Medium drop (4 to 8 mm): a good, versatile compromise.
• Low or zero drop (0 to 4 mm): Encourages a more natural midfoot strike and places greater strain on the calves and Achilles tendon.

The key point: if you change your drop, do so gradually. Suddenly switching from a 10-mm shoe to a minimalist 0-mm model is one of the surest ways to injure your calf or Achilles tendon. Your body needs several weeks to adapt.

Cushioning: not too much, not too little

Cushioning has come a long way. Today, we see ultra-cushioned (so-called “maximalist”) shoes with massive soles, and at the other end of the spectrum, very thin minimalist models. The right choice depends on you.

Generous cushioning protects your joints over long distances and is well-suited for heavier runners or those who log a lot of miles on pavement. Firmer cushioning offers better energy return and a sense of control that’s appreciated on fast runs. The bottom line: you shouldn’t even notice you’re wearing them. If they catch your attention with every step, something’s wrong.

Road, trail, or winter: the right shoe for the right terrain

Road running shoes

Designed for asphalt and concrete, they prioritize cushioning, lightness, and a relatively smooth outsole. They’re the go-to choice for most urban runners and for the majority of our runs on hard surfaces.

Trail running shoes

For forest trails, mud, and roots, you’ll want more aggressive lugs, reinforced forefoot protection, and better lateral support. If you’re exploring Québec’s trails, a dedicated pair makes a huge difference in traction and safety.

Winter running shoes

Here, they’re a must-have for life in Québec. To run from December through March, you’ll want:

• A waterproof or water-repellent membrane (like Gore-Tex) to keep your feet dry in slush
• A sole with good grip on cold surfaces, sometimes studded for ice
• Windproof fabric on the upper

Many runners also add removable cleats to a pair they already own—a cost-effective solution for icy sidewalks. Check out our resources on winter running to make sure you’re properly equipped.

Size and fitting: the golden rules

This is probably the step people get wrong the most. The size of a running shoe is almost never the same as that of our everyday shoes: you generally go up half a size, or even a full size.

• Leave room for your toes: there should be about the width of a thumb between the tip of your big toe and the front of the shoe. Your feet swell and slide forward when running downhill; without this space, you’re asking for black toenails.
• Try them on at the end of the day: feet swell as the day goes on and during exercise. A shoe that fits perfectly in the morning can become too tight by the afternoon.
• Bring your running socks and, if necessary, your orthotics. The thickness makes all the difference.
• Take a few strides: most good stores have a treadmill or let you run a bit. Your heel shouldn’t lift off the ground, your midfoot should be well supported, and your forefoot should have room to move.
• Think about width: many models come in narrow or wide versions. A wide foot that’s squeezed into a narrow shoe is a surefire way to get a blister.

Lifespan: when to replace your shoes

A running shoe doesn’t last forever. The foam in the midsole, which provides cushioning, compresses and loses its properties over time—long before the upper shows signs of wear.

The general rule of thumb is between 600 and 800 km. Heavier runners or those who run mainly on asphalt should aim for the lower end of the range; lighter runners or those who alternate surfaces can go a bit further. Signs it’s time to replace them:

• New pain in the knees, hips, or feet with no other explanation
• A smooth or worn-down outsole in places
• Pronounced creases and visible sagging of the foam
• The feeling that the shoe no longer bounces back, that it has become soft and lifeless

A helpful tip: Note the purchase date or keep track of the mileage in your running app. Many runners also alternate between two pairs; this allows the foam to recover between runs and extends the lifespan of both pairs.

Budget: how much should you invest?

A good new running shoe generally costs between $130 and $220 in Québec. It’s an investment, but broken down by kilometre—say, 700 km per pair—we’re talking about just a few cents per run. That’s much cheaper than a physical therapy visit for a preventable injury.

A few strategies for spending wisely:

• Last year’s models are often marked down by 30 to 50 percent when a new colorway is released; it’s the same shoe.
• Avoid running shoes sold for $60 at big-box stores: they mimic the look without the engineering, and can lead to costly injuries.
• Prioritize comfort and fit over the latest marketing gimmicks.

Gait analysis at a specialty store

If you take away just one piece of advice, let it be this: for your first real pair, go to a specialty running store. The staff there consists of trained runners who will observe your gait—often on a treadmill equipped with a camera—analyze your pronation, take precise measurements of your feet, and have you try on several suitable models.

You won’t find this level of expertise at a big-box store or when buying blindly online. The consultation is usually free and saves you a lot of costly trial and error. Once you know which model fits you perfectly, it’s easier to buy the same pair again. Find specialized running stores in Québec on CourseQuébec.

Common myths to debunk

• “The more cushioning, the better”—False. The right level of cushioning depends on your weight, stride, and the distances you run. Too much foam can compromise stability and proprioception.
• “Expensive shoes are automatically better”—The best shoe is the one that fits your foot, not the most expensive one. A well-fitting $150 model is better than a $250 model that doesn’t fit you.
• “You have to break in your running shoes”—No. A good shoe should be comfortable right from the moment you try it on. If it hurts in the store, it’ll hurt on the road.
• “Minimalism is best for everyone”—The natural stride has its advocates, but the transition takes months and isn’t right for everyone. It’s a matter of preference, not a universal truth.
• “There’s a one-size-fits-all model”—There’s no single “best” shoe; there’s only the best shoe for you at this stage of your running journey.

Conclusion

Choosing running shoes isn’t an exact science, but it’s not a lottery either. By understanding your stride, considering heel-to-toe drop and cushioning, following the rules for trying on shoes, and monitoring wear and tear, you’re giving your body the best conditions to run for a long time without pain. The right shoe is the one you forget you’re wearing—the one that makes you want to go out for a run.

To get expert advice and have your stride analyzed, visit specialty running stores in Québec. And once you’re properly shod, check the race calendar to set your first goal: there’s nothing like a race number on the horizon to keep you motivated. Happy running!