Super deals: At least 50% off

Running & Gym Shoes

The surface decides: on the road cushioning counts, on the trail it is the grip.

Guide

Running & Gym Shoes

Your surface decides first: on tarmac you run in a cushioned road shoe, on forest trails in a trail shoe with lugs. Then comes the fit: the heel stays put and there is a thumb's width of room at the front.

Key points

Drop: 0 to 4 mm is low, 9 mm and up is high.
Leave a thumb's width in front of your longest toe.
Neutral or stability: decide by feel.

Which type for which use?

Use	Choose	Reason
Tarmac, farm tracks, daily training	ChooseNeutral running shoe	ReasonMedium cushioning, smooth roll-off, light. Little grip in mud and on wet roots
Training on firm ground	ChooseStability shoe	ReasonFirmer foam on the inside supports the foot. Only helps if it feels comfortable
Races from 5 km to marathon, tempo runs	ChooseRacing shoe with plate	ReasonLight, carbon plate in the foam, direct toe-off. Road races: sole no higher than 40 mm
Forest trails, roots, mountain paths	ChooseTrail shoe	ReasonLugs from 3 to 7 mm, toe protection. More shoe than you need on tarmac
Gym, strength, Hyrox, classes	ChooseGym shoe	ReasonFlatter, wider sole for hold in sideways moves. Too little cushioning for long runs

Types compared

Neutral running shoe
For daily training on firm ground.
- Advantage: Medium cushioning
- Drawback: Little grip on wet forest ground
Example: Puma Velocity Nitro 5 ›
Stability shoe
For runners whose foot rolls inward a lot.
- Advantage: Firmer foam supports the inside
- Drawback: Only worth it if it feels good
Example: Puma Foreverrun Nitro 3 ›

What to look for when buying

Question	In brief	Why
What does drop mean?	In briefHeel minus forefoot	WhyDrop is the height difference between heel and forefoot. 0 to 4 mm counts as low, 5 to 8 mm as medium, 9 mm and up as high. A low drop puts more load on your calves.
How high can the sole be?	In briefRoad races: 40 mm	WhyStack is the sole height under your foot. World Athletics allows a maximum of 40 mm for road races and 20 mm on the track. There is no limit in training: choose what feels good.
Neutral or stability?	In briefChoose by feel	WhyStability shoes support the inside of the foot with firmer foam. A review in the British Journal of Sports Medicine found no clear evidence that pronation predicts injury.

Frequently asked questions

Can I race in carbon-plated shoes?

Yes, if the sole stays within the limit. World Athletics allows a maximum of 40 mm for road races and, since 1 November 2024, 20 mm on the track. There is no limit for mountain and trail races.

Can I wear running shoes in the gym?

For the treadmill and bike, yes. For squats, lunges and jumps, a gym shoe is the better choice: it is flatter and holds the foot in sideways moves. A thickly cushioned running shoe gives way.

What does a 0 mm drop shoe do?

Heel and forefoot sit at the same height, as when barefoot. That puts more load on calves and Achilles tendon, so switch in small steps and keep runs short at first.

Do I need Gore-Tex running shoes?

In autumn and winter they can be worth it: the membrane keeps rain and puddles out. But water that runs in over the top stays inside and dries slowly. In summer, open mesh is airier.