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Running shoes fall roughly into three groups. Neutral shoes are designed for runners whose foot doesn't roll inwards excessively on landing – that's the majority. Stability shoes (e.g. ASICS Kayano, Brooks Adrenaline) have a firmer medial side and are meant to limit strong overpronation. Trail shoes have an aggressive tread and often a rock plate for forest paths.

Entry-level and all-round models such as the adidas Runfalcon, Nike Revolution or ASICS Gel-Contend are suitable for occasional runs and everyday wear. If you run several times a week, you'll benefit from models with higher-quality foam such as the Nike Pegasus, ASICS Nimbus or New Balance Fresh Foam.

The drop is the height difference between heel and forefoot in millimetres. Classic running shoes sit at around 8–12 mm, which takes strain off the Achilles tendon and calf. Low-drop models (0–6 mm) encourage a midfoot or forefoot strike but need a period of adjustment. Plenty of cushioning is pleasant on tarmac and on long runs, but often makes the shoe heavier.

Running shoes should have about a thumb's width – roughly one centimetre – of space at the front, because the foot slides forward and swells while running. Measure your foot length in the afternoon or evening and compare it with the manufacturer's chart. Many runners wear half to a full size larger in running shoes than in everyday shoes. Pay attention to width too: some brands offer models in "Wide" (2E).

As a rough guide, 600 to 1,000 kilometres, depending on body weight, surface and foam material. Signs include a visibly compressed midsole, worn-down tread and new aches in the knee or shin. Regular runners often rotate between two pairs so the foam can recover between runs.

If you already know a model and it fits you, buying online is straightforward – just check whether the new version fits differently. For a new model, ideally order from a commercial retailer with a returns policy, try the shoe on at home on carpet and jog on the spot for a few minutes. If it pinches even then, it won't get better on a run.