Quick answer: Start with where you run (road or trail), then decide whether you need a neutral or stability shoe, then pick a cushioning level that feels comfortable rather than one that sounds impressive. Fit matters more than any feature: leave about a thumb's width at the toe, make sure the heel does not slip, and buy for how the shoe feels on a short jog, not how it looks.
Running shoe jargon puts a lot of people off. Stack height, drop, pronation, rocker: it sounds technical, but most of it boils down to a handful of simple choices. We stock hundreds of running shoes across our running shoes collection, and these are the questions we ask customers in store before we bring a single box out.
Road or trail running shoes?
This is the first and easiest decision. If most of your running is on pavements, parks with tarmac paths and the odd towpath, you want a road running shoe. Road shoes have flatter, smoother rubber outsoles that grip well on hard surfaces and wear evenly.
If you are regularly on muddy fields, forest paths or hills, look at trail running shoes. They have deeper lugs for grip, tougher uppers and often a waterproof membrane such as Gore-Tex. The trade-off is that deep lugs feel clumsy and wear quickly on tarmac, so they are not a good choice for road-only runners. For a UK winter of mixed routes, plenty of runners own one of each.
Neutral vs stability running shoes
When you land, your foot naturally rolls inwards a little to absorb shock. That is called pronation and it is normal. Some runners roll in more than average (overpronation), and a stability shoe uses firmer foam or guide features on the inside of the shoe to limit that movement. Brooks call theirs GuideRails; Hoka build a firmer frame into the Arahi.
A neutral shoe has no extra guidance and suits most runners. If you have no history of knee or shin niggles and your old trainers wear fairly evenly, neutral is the sensible starting point. If the inside edge of your old shoes wears down heavily, or you have had recurring knee or arch pain, try a stability shoe. You can browse our supportive running shoes to compare options.
How much cushioning do you need?
Cushioning ranges from firm and close to the ground through to "max cushion" shoes with very thick midsoles. More cushioning is not automatically better; it is a matter of comfort and what you are using the shoe for.
- Moderate cushioning: a good all-rounder for beginners and runners doing 5K to 10K.
- High or max cushioning: popular for longer runs, heavier runners and anyone who wants a softer feel on hard pavements. See our long-distance running shoes.
- Lighter, firmer shoes: better for faster sessions and racing once you have built a base.
Running shoe drop explained
Drop (or offset) is the height difference between the heel and the forefoot, measured in millimetres. A higher drop, around 10 to 12mm, takes some load off the calves and Achilles and suits runners who land on their heel. A lower drop, around 4 to 6mm, encourages a midfoot landing but asks more of your calves.
If you have been running happily in a certain drop, stick close to it. If you want to move to a lower drop, do it gradually so your lower legs can adapt.
| Shoe type | Best for | Example in stock |
|---|---|---|
| Neutral, cushioned road | Most beginners, daily miles | Hoka Clifton 10, Brooks Ghost 16 |
| Stability road | Runners who overpronate or have knee niggles | Hoka Arahi 9, Brooks Adrenaline GTS 25 |
| Max cushion | Long runs, recovery runs, softer feel | Hoka Bondi 9 |
| Trail (waterproof) | Mud, hills, wet UK winters | Hoka Speedgoat 7 GTX |
| Budget all-rounder | Getting started, gym and short runs | Adidas Galaxy 7, Adidas Runfalcon 5 |
Running shoe sizing: how should they fit?
Most runners need their running shoes a little roomier than their everyday shoes, often half a size up, because feet swell on longer runs. Check these points when you try a pair on:
- About a thumb's width (roughly 1cm) between your longest toe and the end of the shoe.
- The heel should feel held, with no lifting as you walk or jog.
- The widest part of your foot should sit at the widest part of the shoe without pressure on the little toe.
- Try shoes on later in the day, wearing the socks you run in.
If you have wide feet, look for wide fittings such as the Hoka Clifton 10 Wide. Sizing also varies between brands, so do not assume your size in one brand carries over exactly to another.
Top picks from Central Sports
- Hoka Clifton 10 Men - Black/White, £91.00 at time of writing. A neutral, well-cushioned daily trainer that suits most new runners.
- Hoka Arahi 9 Men - Black/White, £125.99 at time of writing. Moderate stability without the weight of old-style motion-control shoes.
- Brooks Adrenaline GTS 25 Women, £120.00 at time of writing. GuideRails stability and a 10mm drop for heel strikers who want support.
- Brooks Ghost 16 Men, £108.00 at time of writing. A plush neutral shoe with a 12mm drop that is kind to calves.
- Hoka Speedgoat 7 GTX Men, £165.00 at time of writing. Gore-Tex and Vibram MegaGrip for muddy, wet trails.
- Adidas Galaxy 7 Women - Core Black/White, £29.70 at time of writing. A low-cost way to get started before investing in a specialist shoe.
FAQs
How do I know if I need stability running shoes?
Look at the wear on an old pair. Heavy wear on the inside edge, or recurring knee, shin or arch pain, suggests you may benefit from a stability shoe. If wear is fairly even and you have no niggles, start with neutral.
Should running shoes be half a size bigger?
Often, yes. Most runners want about a thumb's width of room at the toe, which usually means half a size up from casual shoes. Always go by fit rather than the number on the box.
Can I use trail shoes on the road?
For short stretches between trails, yes. For regular road running, the lugs wear quickly and feel less smooth, so a road shoe is the better buy.
Ready to find your pair? Browse our full running shoes collection, or narrow it down with our men's running shoes and women's running shoes. Delivery is free on UK orders over £65.
Related guides: Running for Beginners: Kit Checklist and a Simple 6-Week Plan | When to Replace Running Shoes (and How to Make Them Last)
