In the world of running, choosing the right pair of shoes is crucial to optimizing performance and reducing the risk of injury. This guide is designed for intermediate to advanced runners who want to understand how to select the right shoes for their running. We'll cover essential technical aspects, types of shoes for different terrains and features to consider for optimal running. Find out more about our best running shoes and other running equipment.

Understanding fundamental technical features

1. Stride type

The first step in choosing a pair of running shoes is to know your stride type. The three main types are:

• Pronator: the tendency to roll the foot inwards during the stride.
• Supinatrix: tendency to roll the foot outwards.
• Neutral: little lateral rolling of the foot.

It's a good idea to carry out a stride analysis, often available in specialized stores, to determine your stride type and choose a shoe offering the necessary support.

2. Cushioning

Cushioning is crucial for absorbing shock when the foot hits the ground. Heavy runners or those training on hard surfaces may need more cushioning to reduce the impact on joints. However, excessive cushioning can reduce the sensation of contact with the ground, important for many runners in adjusting their running technique.

3. Drop

The drop of a running shoe is the difference in height between the heel and the forefoot. A high drop (8-12 mm) can favor a heel attack, while a low drop (0-4 mm) encourages a more natural stride and forefoot attack. Experienced runners often choose a drop according to their running style and comfort.

Choice according to terrain

1. Road and trail

For road running, choose lightweight shoes with good cushioning. The sole should offer good grip on asphalt, yet be durable enough to withstand the abrasion of concrete or asphalt.

2. Trail

Trail shoes need superior grip to cope with rough terrain. Look for options with deep lugs, reinforced toe protection and good stability. The importance of water resistance or breathable membranes will vary according to typical weather conditions.

3. Track

On the track, shoes should be particularly light and designed for maximum speed. The sole will generally be thinner, but should provide good propulsion.

Other important considerations

1. Durability and quality of materials

For regular athletes, investing in shoes made from quality materials is essential to ensure product longevity. Durability without compromising performance is key.

2. Weight

Shoe weight can affect fatigue and speed. Shoes that are too heavy can impair performance, especially over long distances. Choose a shoe adapted to your specific running needs.

3. Comfort and fit

Comfort is subjective, but essential. Make sure the shoe fits snugly without being too tight, with enough room for your toes. A poor fit can lead to blisters, black toenails and other problems.

In conclusion, the selection of running shoes should be a considered decision, based on a thorough knowledge of your own needs, your stride type and the terrain on which you run most often. By taking the time to choose the right pair, you maximize your performance while minimizing the risk of injury. Visit a specialist and try on several models before making your final choice. Running in the right shoes is an investment in your health and your running pleasure.