How to choose the right running shoes

There comes a point in every runner’s journey when effort isn’t enough. You’re putting in the miles, but your PBs start to stall, and that’s when the right running shoes can make all the difference. The right pair supports your stride, softens impact and keeps you moving comfortably, run after run. Our newly launched FoamFlex running shoe ticks all the boxes while delivering elevated quality. In this guide, we talk about how to choose the right running shoes that fit comfortably and match your pace and goals. Plus, recommended trainers to add to your cart!

Why the right running shoes matter

When you’re running regularly, the wrong shoes can slow your progress, affect your form and even lead to injuries. That’s why choosing the right trainers is about how well they work with your body and your running style.

The right pair helps you stay consistent by cushioning every impact, supporting your stride when fatigue sets in and maintaining enough durability to perform just as well in week eight as they did on day one.

What to consider when buying a running shoe?

When shopping for a running shoe, always prioritise comfort and fit. From the moment you try them on, there should be no rubbing or constriction. To make sure a pair fits you well, always try them on in-store before buying. There should be enough space for your toes to spread out and your heel should feel secure. Other factors to consider are your foot type, the level of cushioning, your running goals and the terrain.

What is pronation?

Put simply, pronation is the natural way your foot rolls inward as it hits the ground while running or walking, helping absorb shock and support balance. Choosing the right running trainer is vital because it matches your pronation pattern, reducing injury risk and making your runs more comfortable and efficient.

How to find your pronation

You can identify your pronation with a quick at-home wear-test:

1. Take an old pair of running or walking shoes

2. If the inner edges are worn down and the shoes tilt inward: you have overpronation

3. If the outer edges show more wear and the shoes tilt outward: you have underpronation

4. If the wear pattern is even across the soles: you have neutral pronation

This simple check gives you a reliable picture of how your feet move with each step.

Which running shoes suit your pronation?

Once you know your pronation, match it to the right shoe type:

• Neutral pronation: Go for neutral running shoes. They’re designed for aligned ankles and a balanced stride

• Overpronation: Choose stability shoes or pairs labelled guided support or medial support to help correct inward rolling

• Underpronation: Look for neutral or cushioned shoes with good shock absorption to support the outer-edge landing pattern

What support and cushioning do you need?

Think of cushioning as shock absorption; how much ‘give’ you want in each step.

• Light cushioning: more ground feel, great for speedwork and shorter runs

• Medium cushioning: best all-rounder; enough comfort for everyday training

• High cushioning: ideal for longer distances or runners who prefer softer landings

Our running shoes feature FoamFlex, an innovative sole tested for superior shock absorption, keeping your stride smooth and comfortable. They also match in flexibility through a cushioned heel and foamed outsole.

What types of runs will you be doing?

The type of surface you run on should influence your choice. 

• Road running: Paved surfaces and park paths require smooth impact absorption and comfort. Your everyday trainer needs durable cushioning and protection for consistent high mileage. For race days, switch to a speed shoe.

• Off-road and trail running: When hitting dirt, gravel or uneven ground, you need a tough shoe for safety and stability. Trail running shoes feature deep, rugged aggressive outsole lugs for superior grip and a durable upper to protect your foot from debris and rocks. 

What distance are your running shoes for? 

Every run has a purpose and your shoes should match it.

• Short runs (5K and under): Light or medium cushioning works best. Look for something responsive and easy to pick up the pace in

• Long runs (10K+): Prioritise cushioning and stability. Fatigue changes your form over distance, and the right shoes help keep you consistent

• Daily training: Choose durability above everything. You want a pair that handles repetition without breaking down too early

• Race day or tempo runs: Lightweight shoes help build speed but only once you’ve mastered your daily training volume

How often will you be running?

The number of times you lace up each week is a brilliant indicator of your running profile and how durable your shoes need to be.

• 1-2 sessions a week: A single, reliable daily trainer is usually all you need. Look for maximum comfort and a versatile fit

• 3-4 sessions a week: If you mix up your routine (say, one fast day and three easy days), you might benefit from starting a shoe rotation. Use your daily trainer for most miles and a lighter speed shoe for your quicker sessions

• 5+ sessions a week: Switching between different shoe types helps distribute impact, prolongs the life of each pair and can even help prevent injuries

How to size your running shoes?

Your everyday shoe size won’t cut it. Running creates swelling, impact and movement. So, aim for:

• A thumb’s width of space at the toes

• Snug midfoot fit (not tight, just secure)

• No heel slipping

Tip: If your toes touch the front, size up. If your heel lifts with every step, size down or adjust the lacing.

Difference between mens and womens running shoes

The key difference is in the fit. Womens shoes often have have a wider forefoot and a slightly narrower heel to reflect the gender differences in foot shape. These tweaks help the shoe sit naturally on the foot and support movement more efficiently. But if you’re a woman who prefers the fit of a mens shoe (or vice versa), choose what feels right.

Shop the range in-store or online via our Click & Collect service. Use our handy C&C store list to find your local Primark store.

FAQs

How to choose running shoes for beginners?

• As a beginner, you’ll benefit from medium cushioning, a secure midfoot fit and shoes that feel good from the first run. Stick to neutral support and choose durability over advanced features.

Is it okay if my running shoes are a little tight? 

• Your shoes should never feel tight. This can lead to painful blisters, black toenails and uncomfortable pressure, especially as your feet swell slightly during a run.

How do I know if I'm wearing the wrong shoe size? 

• A shoe is the wrong size if your toes are pressed against the end or if your foot slides around inside. Also, your heel should be locked in without any rubbing.

Do I really need different shoes for trail and road running? 

• Yes, if you run off-road often. Road shoes lack the rugged grip and protective upper materials needed for stability on trails.

Is it worth it to get fitted for running shoes? 

• If you're new to running or dealing with persistent pain, getting fitted will absolutely help. It’ll assess your gait and strike pattern, making sure you get the specific shoe type that works best for you.

Can I run in walking or gym shoes instead? 

• Running shoes are specifically engineered with the cushioning and support required to absorb the high, repetitive impact of running, which gym or walking shoes are not designed to handle.

Should you have separate walking and running shoes? 

• Ideally, yes. Running shoes are designed for forward-only motion and high impact, while walking shoes are built for comfort, flexibility and a wider range of movement.

How long do running shoes last? 

• It is good to replace your running shoes every 300 to 500 miles.

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