Pre-run questions
Everything before the first mile
Ten honest answers to the questions we hear most. Tap a question to open it.
How do I know my running shoe size?
Measure your feet in the afternoon, when they are slightly larger. Leave about a thumb's width (roughly 1 cm) between your longest toe and the front of the shoe, and make sure the heel stays put when you jog. Many runners end up half to a full size larger than their everyday shoes.
How often should I replace running shoes?
Many brands suggest somewhere between 300 and 500 miles (about 480 to 800 km), though weight, surface and foam type change that. Replace sooner if the midsole feels flat, the outsole is worn through, or new niggles appear with no change in training.
Do I need stability shoes?
Not automatically. Choose the shoe that feels comfortable and natural first. Stability shoes can help some runners, but research does not show that matching shoes to foot type prevents injury. If you have recurring pain, see a physiotherapist or podiatrist.
Can I run on trails in road shoes?
For short, dry, gentle paths such as gravel or park tracks, yes. On mud, wet roots, loose rock or steep descents, trail shoes give grip and protection that road shoes cannot.
Are carbon-plated shoes worth it for beginners?
Not for most. Plated racers are designed for fast paces and can feel unstable at easy speed. They also cost more and wear out faster. A good daily trainer will build your fitness; save the racer for goal day.
What is heel-to-toe drop?
It is the height difference between the heel and the forefoot, usually between 0 and 12 mm in running shoes. A higher drop tends to ease load on the calf and Achilles, while a lower drop asks more of them. If you change drop, do it gradually over several weeks.
Should I own more than one pair?
It is optional. Some runners alternate pairs to vary how the legs are loaded and to let foam recover between runs. The evidence on injury is mixed. A comfortable daily trainer is enough for most beginners; a lighter pair for fast days can come later.
How should running shoes fit in the heel and midfoot?
The heel should stay locked in place without slipping when you jog, and the midfoot should feel snug but not pinched. If your heel lifts, try a heel-lock lacing pattern. If the top of your foot aches, loosen the laces or try a different shape of shoe.
Can I wash my running shoes?
Yes, by hand. Remove the insoles and laces, brush off dirt, and use cool water with a mild soap. Air-dry away from heat. Machine washing and tumble drying can weaken the glues and foams.
Do you sell shoes?
No. We are an independent information site and we do not sell shoes. Our guides exist to help you ask better questions in the shop.
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