road running shoes

How to choose road running shoes for progression

If you're running 10km to a marathon, choosing the right shoes is vital. Training or racing: here is how to find the perfect pair for your performance.

Want to beat your records? Then don't take chances when selecting your gear.To determine which shoes are right for your feet, you need to consider two key aspects: your training frequency and your running pace.Set your runner profile and follow the guide to optimise your performance.

The frequency of your road runs

YOU FREQUENTLY RUN ON ROADS, FOR FUN AND FITNESS

If you go road running once or twice a week for pleasure or to stay in shape, you can opt for jogging shoes. These shoes provide very good running comfort at affordable prices.

The latest models of jogging shoes have a 4 mm drop to give you a sense of freedom at each stride. What drop height should my running shoes have?

These shoes are perfect for runners looking for a more natural feel, who want their shoes to be on the minimalist side. They're also very good for anyone starting out in the world of running.

YOU'RE AN INTENSE ROAD RUNNING WHO SEEKS PERFORMANCE

If you're accustomed to running three or more times a week, whether as part of your training or in preparation for a race, then go for performance running shoes.

Performance models deliver maximum comfort, protection and propulsion while offering good value for money. They are suitable for road runners looking to progress and improve their running times and speeds.

Your running pace will determine exactly which shoes are best suited to you.

The intensity of your road runs

Your choice of running shoes should be made based on the speed at which you're accustomed to running. It's generally assumed that the faster you run, the fitter you are and the better your running technique. In that case, it's a good idea to opt for lighter shoes, models that need less protection and cushioning. For long runs at a moderate pace, stability is a vital factor in keeping your foot properly supported.

  • Runs at a pace of 10 to 12 km/h (6-7.5 mph)

    Planning to go for long runs more than three times a week at a pace lower than 12 km/hour? Then go for shoes with good cushioning to reduce shock waves and keep you as comfortable as possible. The stability of the shoes also plays an important role in giving your feet the support they need throughout your long runs.

  • Slightly faster runs > 12 km/ h

    For slightly faster runs or races, running at over 12 km/h, opt for shoes that are both lightweight and cushioned, while also delivering good bounce. These kinds of shoes are ideal for runners who seek both comfort and performance.

  • To beat the clock at speeds of > 14 km/h  (8.7 mph)

    You're a speed freak, forever trying to beat your times, which means you often go past the 14 km/h mark during your training runs or interval training. Ultra light shoes are your best bet to crush your personal records. They're the perfect complement to other shoe models, so you can chop and change depending on what kind of run or session you're doing.

Frequency and intensity are key to finding your ideal model. Now you know about cushioning and propulsion, you are ready to choose. Put them on, head out, and crush your personal records!

How to choose your road running shoes

Anthony

Jogging shoes product manager

Knowing how to select shoes matched to the frequency and intensity at which you run is essential.But shoe size also matters.During exercise, your feet tend to swell, so try on a size bigger than usual and check there's enough room to slip a finger in between your heel and the back of the shoe.