Running Footwear FAQs

What Size Running Shoe Do I Need?

Whether you’re running a marathon or a 5k, whether you’re prepping for your first jog or you’re an experienced trail runner, it is critical that you get the fit of your running shoe correct AND the cushioning that sits underneath your foot.
Of course, not only should your running shoes fit the length, width and shape of your foot, feeling fully comfortable when taking a regular running stride, but should also provide the correct support and cushioning for your foot type. Running shoes can offer maximum support for the utmost ground contact and stability, or they can bring structured cushioning for good support and motion control too, or finally they are available as neutral shoes, built for lighter and faster movement.
Running shoes are also built to suit different arch types – a low, medium or high arch – AND your gait, which is the pattern in which your foot moves as you run. You may over or under pronate or you may have a neutral gait.
Ultimately, comfort is key when running – not only to help you go the distance but for injury prevention too.

Runners Tip

It is worth bearing in mind that you may need a running shoe size that is half to one size bigger than your casual shoe. This is due to increased bloodflow during and post excerise, making your feet expand.

Runners Tip

As there can be a difference of one full size between your left foot and your right foot, remember to always buy to the bigger foot and change the lacing or add insoles or an extra sock to the smaller foot.

What Type of Running Shoe Do I Need?

For every runner, every foot, every distance, surface and ability, there is a running shoe to suit.

Have a look at Nike’s full range of running shoes here, with choice for the joggers, the marathon runners, the sprinters and the cross country runners.

Do I Need Arch Support Running Shoes?

High, Neutral and Low Arches

There are three main arch types of the foot – neutral, high and low. The height of your foot arch has a direct influence of the extremity and direction of which your foot pronates (the natural motion of your foot during walking and running).
A certain arch type is not a problem, and if you are running with no pain then arch support running shoes are not a necessity.
However, a running shoe with arch support can solve the issue of your arches cramping, as well as bringing sufficient support to prevent common problems including sprained ankles and heel spurs, by absorbing shocks. If you are looking for running shoes with arch support, then do get those that work with your body’s natural structure.


Neutral pronation happens when the foot only slightly rolls inwards, keeping the ankles and legs aligned properly. Every runner does naturally pronate to some degree.

What is the Difference Between Trail Running Shoes and Fell Running Shoes?

Where trail running brings you, largely, into the countryside, it is often still on paths or tracks. Fell running is notably on much more rugged terrain, including in mountains and on high moorland and bogs, and therefore on routes that are particularly pathless.
For grip, stability and feel in the demanding and often wet and boggy terrain, fell shoes have a studded sole and a low-profile midsole, with very minimal cushioning.
Trail running shoes, with longer and thicker lugs to the outsoles, offer superior traction for a multitude of terrains. They also have stiffer midsoles to give greater stability of steeper slopes, as well as protection, and hardwearing uppers.

How Long do Running Shoes Last?

Of course, there are multiple factors that will affect the lifespan and wear and tear of a running shoe – the runner’s mileage, gait and the terrain, to name a few.
A recommendation by experts is that running shoes are replaced every 500 to 750 kilometres/ 300 to 500 miles.
Inspect the appearance of your running shoes too for wear and damage – check for holes in the upper, deflated foam and a worn away outsole and tread. Also be aware of unusual aches and pains in your knees and/or hips – worn running shoes may not be giving you the support you require.
Check out Under Armour’s running shoe collection – made to go the distance!