How to Choose Running Shoes

## 1. Surface\n\nRoad shoes use smooth rubber and softer foams. Trail shoes add lugs, protection and a more secure fit. If more than a third of your running is off road, buy a trail shoe.\n\n## 2. Cushioning\n\nMax cushion shoes suit long, easy miles. Firmer, more responsive shoes suit tempo work and racing.\n\n## 3. Support\n\nMost runners are fine in neutral shoes. Stability shoes add gentle guidance if your foot collapses inwards significantly.\n\n## 4. Fit\n\nFit trumps everything. Try shoes late in the day when your feet are slightly swollen, and always keep toe room.