How to Choose Running Shoes: Cushion, Stability or Speed?

Walk into any running store and you'll see a wall of shoes that all look fast. The truth is most runners only need to answer three questions to narrow it down to a handful of good options. Here's how to work through them.

The Short Answer

Pick the shoe that matches how you run most days, not the run you wish you did. If most of your miles are easy and steady, an everyday trainer or a max-cushion shoe will serve you better than a lightweight racer. If your feet roll inward or your knees ache after runs, start with stability.

Question 1: How Much Cushion Do You Want?

Cushion is the foam between your foot and the ground. More cushion feels softer and protects your legs on long or easy runs. Less cushion feels firmer and more connected to the road.

• Max cushion is the softest and most protective option. It's a great fit for long runs, recovery days, heavier runners, and anyone who also wears their running shoes for all-day walking. Look at the HOKA Bondi, Brooks Glycerin, ASICS GEL-Nimbus and On Cloudmonster.
• Balanced cushion is the middle ground most runners live in. It's soft enough for daily miles but light enough to pick up the pace. Look at the HOKA Clifton, Brooks Ghost, ASICS Novablast and Altra Torin.

Question 2: Do You Need Stability?

Stability shoes add gentle guidance to keep your foot from rolling too far inward as it lands. You don't need them just because you have flat feet, but they're worth a try if:

• Your arches collapse noticeably when you stand or run
• The inside edge of your old shoes wears down first
• Your knees, shins or arches ache after runs in a neutral shoe

Good places to start are the Brooks Adrenaline GTS, ASICS GEL-Kayano, HOKA Arahi and Gaviota, and Altra Paradigm. Our stability vs. neutral guide goes deeper on how to tell.

Question 3: What Kind of Running Do You Do?

• Roads and sidewalks, easy to moderate pace: an everyday trainer or max-cushion shoe
• Tempo runs, intervals or race day: a lighter, bouncier speed shoe like the HOKA Mach, ASICS Superblast or Brooks Hyperion, usually as a second pair
• Dirt, gravel and rocky trails: a trail shoe with deeper lugs and a tougher upper, like the HOKA Speedgoat, Brooks Cascadia or Altra Lone Peak

Don't Forget Fit

The right category in the wrong size still won't feel good. A few rules that hold for almost every brand:

• Leave about a thumb's width between your longest toe and the end of the shoe. Feet swell on longer runs.
• Your toes should be able to spread without pressing the sides. If they can't, look at a wide toe box or a wide width.
• Your heel should feel locked in without slipping when you walk.

Quick Reference

Still Not Sure?

The fastest way to find your shoe is to try a few side by side. Stop by one of our stores and we'll help you compare fit and feel, or browse the full Running Comfort lineup online.