'How does anyone do this?" I thought as I hobbled home from my first run, a pair of threadbare Converse biting into my heels. It took me a while to connect the dots. Maybe I was just prone to shin splints? Perhaps your calves were supposed to burn with every stride? Or - lightbulb moment - could it be that these post-jog aches and pains were a symptom of my wildly inappropriate footwear?
As with millions of rookie runners before me, my problems melted away when I bought myself a pair of proper running shoes. Fifteen years and countless pairs later, I know just how much difference they can make. However, this isn't a simple case of one size fits all.
Every individual has unique needs, shaped by their goals, terrain and stride. To explore this, I asked a range of runners to share details of the shoes they swear by - and the reasons they work for them.
Disclaimer: This is no substitute for having your gait analysed by a trained fitter, but hopefully it can serve as a source of inspiration.
Related: 'Ten minutes a day will make you significantly fitter': personal trainers on the best home exercise kit
After years of on-and-off running, moving to the coast in North Tyneside rekindled my love for it. I downloaded Couch to 5k again, joined my local parkrun in Whitley Bay, and have gradually built up my distance since. An active friendship group and a desire to feel great on my wedding day kept me motivated, even through brutal north-east winters.
I now run weekly with a friend around town and along the seafront. We've got a rule: it doesn't matter how far or how fast - we just have to show up. It's kept us accountable. Occasionally, I'll squeeze in a solo run when work is quiet.
I upgraded to proper running trainers for my first organised 10k, along the seafront from North Shields to St Mary's Island, choosing the Hoka Clifton 9 Gore-Tex - as recommended by my keen runner husband. They're waterproof, understated and feel like running on springs. A year on, after countless muddy miles, they still look box fresh.
Laura, Whitley Bay
For someone focused on longer distances on the road, from 10-milers to marathons, having a reliable daily trainer is crucial. For me, that's always been the New Balance Fresh Foam X 1080. They're durable and comfortable enough for three-hour training runs yet offer great energy return underfoot - almost springboard-like. What I love about the 1080s is consistency. Now on their 14th iteration, they've evolved with small tweaks but remain versatile, dependable daily trainers that just work. It doesn't hurt that they look great, too.
Tayler, Portsmouth
The Adidas Adizero Adios Pro 3 is my go-to race shoe for distances from 5k to marathon. Compared with regular trainers, they help me hold faster paces, thanks to their thoughtful construction. In fact, they helped me take 22 minutes off my marathon PB in six months: from 3hrs 20mins at Manchester to 2hrs 58mins at Yorkshire.
The Lightstrike Pro foam is relatively firm, offering the support I appreciate as a taller runner. However, that sacrifices a bit of "pop", making them better suited for long races. The Continental rubber outsole helps my confidence in wet conditions, and after nearly 300 miles, is still holding up well.
Durability is another strength. Once retired from racing, older pairs handle track sessions and tempo runs with ease, with the thicker foam providing great leg protection. The carbon rods in the Pro 3 offer a smoother, less aggressive feel than plates, making it a brilliant entry point into the supershoe world and avoiding the downsides of full-on carbon plates for regular training.
James, Tynemouth
For long trail runs, my go-to shoes are the Asics Trabuco Max. I live in Stockholm, so most of my runs are in the forest with some snow in the winter. I've also done some running in the Pyrenees. The grip is reliable, the cushioning hits the sweet spot and, as a "hybrid" shoe, they handle flat sections comfortably while absorbing impact on tougher terrain. Plus, I'm a fan of the design - functional without sacrificing style.
On a long race, there are always uncertainties - is the weather going to cooperate? How will I be feeling on the day? So, knowing I can trust my shoes gives me one less thing to worry about. In the future, I may experiment with lighter, faster options for racing, but the Trabuco Max will always have a place in my rotation for training.
Sophie, Stockholm
I've run five marathons and an ultra in recent years. London, Chicago and Berlin to name a few: endurance running is my thing. My marathon shoe rotation includes daily runners, track shoes (Nike Vaporfly 2 for ever - I stockpiled when the 3 came out), and race day shoes. Picking a marathon shoe is like finding your glass slipper: you don't know if it's "the one" until the race is done.
At the Berlin Marathon, the Adidas Adizero Adios Pro 4 had me flying. They're fast, comfortable, and in training, I shaved 20+ seconds off my usual pace without trying. I'll definitely be bulk-buying those.
For daily runs, the Saucony Endorphin Speed 4 are my go-tos. They're comfy, stable over long distances, and light enough to feel quick. With a nylon plate, they're also perfect for faster sessions, making them a great all-rounder.
Grace, London
There's a mantra among runners: nothing new on race day. Yet it was a new pair of Brooks Cascadia 14s that carried me to my first ultra marathon - the North Downs 50km in 2019, which I finished in 7hrs 26mins. As a road runner who'd found most trail shoes uncomfortable, I took a risk on a shoe I'd never worn before as it was the closest thing out there to a trail version of my trusty Brooks Adrenaline road shoes.
Many years and many miles on, I've run everything from double marathons to 100ks in the Cascadia - now on their 18th iteration. They're sturdy and rugged shoes, not the fastest or most pillowy - I'd go to the Catamounts and Calderas for those - but they have ample grip for all but the muddiest conditions and have never let me down. They're the only shoes I'd happily take on a 50k and use straight out of the box.
Jonathan, London
The shoes I can't live without are my Inov8 Parkclaws. They're proper crossover runners that can do a bit of everything. I find them particularly good for wet conditions and trail runs that don't involve deep mud. I'm on my third pair now, but still have my original. I also rely on them for everyday walking in snow and ice, as the grip is excellent.
For road running, I swear by my Altra zero-drop shoes. If you're not familiar with zero-drop shoes, this means the heel and forefoot are level, promoting a more natural stride. I initially chose them for the wide toe box, which has been a gamechanger for managing arthritis in my toes. Over time, I've fully adapted to the zero-drop style and haven't looked back. They've been a reliable companion for all my road miles, offering much-needed comfort and support!
Sam, Newcastle
As a full-time photography lecturer juggling Ironman triathlon training, I need gear that works hard. My go-to race and speed session shoes are the Hoka Cielo X1, especially for hot climates. Their breathable knit upper helps keep my feet cool, which is crucial for races like Roth and Kona, two Ironman triathlons (1.2-mile swim, 112-mile bike ride and a marathon, back to back) in Bavaria and Hawaii respectively.
The Cielo X1 also excel for comfort during long distances. With a 39mm stack height and dual-layer Peba foam sole, they provide plenty of cushioning while the carbon plate adds a propulsive, race-ready feel. This is a life-saver in the back half of the marathon. The only tweak I make is swapping the laces for elastic ones to speed up transitions - every second counts.
Jamie, North Yorkshire
For nearly a decade, my go-to shoes have been the Asics Gel Kayano. They started as my all-purpose shoe but are now my core choice for easy and recovery runs. When I began taking running seriously, I faced all the classic beginner injuries: shin splints, sore knees and achilles pain. A gait analysis revealed I overpronate, and after testing several options, the Gel Kayano stood out as the most comfortable and balanced.
The 4D guidance system improved my stride, as seen in more even wear patterns compared with my old shoes. Combined with the gel cushioning, this reduced impact, sped up recovery times and allowed me to train more consistently - leading to quicker gains. While now my training shoe, they're still race-capable, offering responsive foam with solid support. The versatility and injury prevention make them a classic, now in their 31st iteration, with a well-earned fanbase.
Rory, Kendal
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