Which Running Shoes to Choose? A Guide for Beginner and Advanced Runners

What matters more? Comfortable and functional running apparel or sports footwear? Of course, both elements play an extremely important role. However, if we were to be completely honest with you and choose the option that plays first fiddle here, then... without hesitation, we would go with shoes.

We created this guide mainly for beginners taking their first steps in easy runs, jogging, and faster running (including obstacle runs). However, we prepared it comprehensively enough that more advanced sports enthusiasts will also certainly find “something” for themselves.

How do you choose running shoes to ensure comfort, safety, and better results? Check out the ready-made guide we prepared especially for people like you. Let’s get started, because it’s truly worth it!

How to choose running shoes?

Contrary to appearances, choosing the right running shoes cannot—and should not—be limited only to the brand, color, or design. Sure, aesthetics are an important part of a sporty lifestyle for some people. However, much more important features should come first here. The ones that provide comfort, improve safety, and above all, let you enjoy training and improve your performance.

So what should you pay special attention to when choosing running shoes? Here are a few key tips.

#1 Choosing the right size

It doesn’t matter whether you’re looking for shoes for easy runs, classic jogging, faster efforts (e.g. 5 km), longer half marathon or marathon distances, or simply demanding off-road effort. In every case, you need to remember about your comfort and safety, which means choosing the right size.

First, pay attention to the insole length. How do you do that? Ideally, go to a store and simply try them on. Put on the selected model, press your toes all the way to the front, and then try to fit a finger just behind your heel. If it fits (with slight resistance), that’s a sign the insole length is right.

We know that nowadays the vast majority of purchases are made online. That’s why before ordering, we recommend tracing your foot on a piece of paper, adding an extra 0.5–1 cm, and then comparing it with the insoles of the shoes you want to buy. Many manufacturers increasingly provide not only the insole measurements themselves, but also the foot length they are designed to fit.

However, the insole length is not everything. Your toes should have room inside the shoe. If you care about full comfort, pay close attention to how they are positioned. Put simply—whether they have enough space. Avoid shoes that narrow at the front and squeeze your toes. This way, you’ll avoid painful corns and chafing that can keep you out of training for many days or even weeks.

Fun fact: many people buy shoes that are 1 size bigger than what they wear every day. This applies especially to those who prefer long distances—over 15, 20, or 30 km (during a single training session). Why? Because the longer you run, the more your feet tend to swell, which means they increase in size.

Example? If you normally wear size 44 shoes, consider buying size 44.5 or even 45 for running.

#2 Match the shoe characteristics to their intended use

Once you’ve found the right size, that’s when the real “fun” begins. Running shoes are a bit like bikes. Not every model is suited to everything.

If you plan to run only on asphalt, focus primarily on cushioning and shoe weight. If your training mainly takes place off-road (e.g. in the forest, on hills, etc.), the key duo is cushioning + grip. If you prefer really tough terrain (rocks, mud, water), your choice should focus on stability and protection against slipping. For short sprint distances on a track or tartan surface, what matters most is lightness and ideal traction.

#3 Adjust cushioning to the distances you run

The rule here is simple: the level of cushioning should be directly proportional to the number of kilometers you cover. In other words, the longer the distances you run, the greater the cushioning your shoes should have. In practice, this usually comes down to two elements:

1. A larger (higher / thicker) sole.
2. More advanced technology.

Why does it play such an important role? There are several reasons. First, it helps reduce leg fatigue (especially in the calves). Second, it protects against injuries (minimizing the risk of them occurring). Third, it affects performance (some soles act like mini trampolines that allow more energy return from every step). For amateur runners, this may go unnoticed. But when we’re talking about really fast running, those subtle details can make a huge difference in pace.

#4 Weather and season

Here, pay attention to the temperature and weather conditions (especially rain or snow). Fair warning—if you plan to train outdoors all year round, you’ll probably need 2 or even 3 different pairs :)!

For running on warm days, choose mesh shoes that provide ventilation for your feet. On colder days, you can choose more closed designs. For activity in the rain, snow, or when running through mud, waterproof shoes will work well.

How to choose running shoes? Tips for beginners.

Now that you’re familiar with the general guidelines, it’s time for a handful of tips for specific situations. How should you choose shoes depending on the occasion and conditions in which you’ll be training? Let’s find out.

What shoes for asphalt / pavement?

If the main places where you do your running workouts are streets, bike paths, sidewalks, or other hard surfaces, make sure your shoes stand out for:

• Low weight - try to choose shoes in which a single shoe weighs from 200 to a maximum of 300 grams. This way, you’ll reduce leg fatigue.
• High cushioning - its exact nature should depend on the distances you cover (more kilometers means the need for greater cushioning). How do you know? Many manufacturers state on their websites what mileage their shoes are designed for. One thing is certain—running on asphalt or similar HARD surfaces can put strain on your muscles and joints. That’s why cushioning is essential—ALWAYS.

What shoes for running on a treadmill / track?

If you treat the treadmill the same as asphalt (meaning: you do long runs of several or even a dozen kilometers), you can successfully follow the tips above.

But! If you want to use it especially for sprint training—over short distances (e.g. 50, 100, 200, 400, and sometimes 800 meters)—then choosing footwear will look completely different. 

In that case, so-called spikes will work much better. These are very lightweight shoes with virtually no cushioning. As the name suggests, they feature special spikes that provide even better traction on the surface. 

Such advanced footwear is a solution for people who train professionally or semi-professionally. If you only plan to do such workouts “from time to time,” buying them may turn out to be completely unjustified economically.

What shoes for trail running?

Do you enjoy cross-country running or obstacle runs (OCR)? In our opinion, the best shoes for off-road running (hills, forests, mud) should feature:

• Reasonable cushioning - it can be lower, if only because sand, leaves, mud, and looser ground also cushion your legs to some extent while running. The sole should be high enough to provide comfort, protect against fatigue and injuries, but at the same time ensure stability and confidence in every step. This is especially important if you leave hard, packed paths and head into slightly more difficult terrain—full of branches, stones, and uneven ground.
• Stability - you need to feel in control of every step. So that the shoes make it easier to handle climbs or protect you, for example, from injuring your ankle.
• Anti-slip tread - one that has grooves, spikes, or lugs. Their size is worth matching to the type of terrain. For slippery, wet, muddy, or steep surfaces, choose a more aggressive structure (larger and taller lugs). For slightly harder and more stable terrain, small lugs will be enough.

How much do running shoes cost?

As you can probably guess, the size of the investment in footwear depends on factors such as the brand, the specific model, and therefore also the quality and how well it matches current trends.

Of course, you’ll find plenty of offers on the market in the 150–200 PLN range. However, unless it’s a promotion from a well-known and respected brand, we recommend caution. Let’s be honest—with that price point, you shouldn’t expect outstanding quality.

So how much should you spend? You’ll definitely gain much more “room to maneuver” if you set aside around 300–500 PLN for this purpose. In that price range, you’ll certainly be able to find something worth considering.

If we’re talking about fully professional products that perform well, for example, during race starts, then in that case you can prepare for an expense of even several thousand PLN.

Running and shoes — how do you combine them? Time for a summary!

As we slowly come to the end, we allowed ourselves a short summary of all the information. The key aspects you need to consider when choosing running shoes are size and purpose. Once that’s done, ask yourself the following questions: where do you plan to run, when (in what conditions and at what time of year), and what are your sports goals.

We’re sure that thanks to this, you’ll add great solutions to your training arsenal. The kind that provide comfort and safety, and additionally make the experience satisfying, while your results improve from run to run.

What else matters in running besides shoes?

As we said at the beginning, what you wear on your feet is very important. But beyond that, it’s also worth paying attention to the “top,” meaning... clothing! 

In the SMMASH offer, you’ll find both men’s running apparel and entire collections of women’s running clothing. With us, you can easily complete a full outfit—from top (tank top, T-shirt, long sleeve) to bottom (shorts or leggings). The store currently features plenty of collections in various patterns and colors to choose from.

If you want fully personalized clothing, be sure to check out X-CREATOR. It’s our modern online configurator that lets you create and order clothing of your own design. The design possibilities with this tool are practically unlimited!