Choosing the best running shoes can feel surprisingly complicated. There are road shoes, trail shoes, max-cushion shoes, lightweight speed shoes, stability shoes, gym shoes and everyday trainers. Add brands like On, HOKA, ASICS and Under Armour into the mix, and the choice can become overwhelming.
The good news is that the right running shoe is not always the most expensive shoe, the newest shoe or the shoe your friend loves. The right shoe is the one that suits your foot, your movement, your terrain and the way you actually train.
At The Sports Concept Store, we focus on premium, performance-driven running shoes and sporting apparel for people who want comfort, quality and the latest footwear technology. Whether you are training for your first 5km, walking for fitness, running on the road, hitting the trails or looking for a comfortable everyday shoe, this guide will help you choose more confidently.
1. Start With Where You Run
Before choosing a brand or model, start with the surface.
Road running shoes are designed for tar, paving, treadmills and smoother surfaces. They usually have lighter outsoles, smoother grip patterns and cushioning that helps absorb repetitive impact. If most of your running happens on the road, treadmill, promenade or around your neighbourhood, a proper road running shoe is usually the best place to start.
Trail running shoes are built for uneven ground, gravel, mountain paths and loose surfaces. They normally offer more grip, more protection and a more secure feel underfoot. If you run on forest paths, farm roads, gravel tracks, mountain trails or mixed terrain, trail shoes can make a big difference to confidence and stability.
Gym and training shoes need to handle more side-to-side movement. A very soft running shoe may feel comfortable, but it is not always ideal for gym work, functional training or classes where you need lateral stability. If you split your time between running, gym and casual wear, look for a versatile shoe that balances cushioning with control.
Walking and everyday shoes should still be chosen carefully. Many people spend more hours walking and standing than running. A supportive, well-cushioned shoe can make daily movement far more comfortable, especially if you are on your feet all day.
2. Decide What Kind of Ride You Prefer
Once you know your surface, think about how you want the shoe to feel.
A max-cushion shoe gives a softer, more protective ride. These are popular for longer runs, recovery runs, walking and people who want a plush feel underfoot. HOKA is especially well known for cushioning and comfort-focused running shoes.
A responsive shoe feels lighter, quicker and more energetic. These shoes suit faster runs, shorter efforts, gym-to-road use and runners who like a more connected feel. On running shoes are popular for their distinctive CloudTec cushioning and crisp ride.
A stable shoe helps guide the foot and can be useful for runners who need more support, especially over longer distances. ASICS has a strong reputation for structured running shoes, fit consistency and support-focused design.
A versatile performance trainer is useful if you want one pair for running, gym and everyday wear. Under Armour offers strong options for people who want comfort, durability and athletic versatility.
3. Match the Shoe to Your Goal
Your goal matters. A runner training for a marathon has different needs from someone doing three short runs a week, and both are different from someone who walks daily for fitness.
For beginner runners, comfort and fit should come first. You do not need the most aggressive or race-focused shoe. Look for reliable cushioning, a secure upper and enough support to help you build consistency.
For regular road runners, consider rotating between a daily trainer and a lighter shoe for faster days. Your daily trainer should handle most of your mileage comfortably.
For trail runners, grip and stability are key. A trail shoe should feel secure on descents, steady on uneven ground and protective enough for rocks, roots and loose gravel.
For gym users, avoid choosing only for softness. You want a shoe that feels stable during lunges, squats, circuits, short treadmill sessions and functional training.
For everyday comfort, choose a shoe that supports your walking, standing and travel needs. A good everyday performance shoe should still fit properly and feel supportive after a full day.
4. Get the Fit Right
Fit is where many people go wrong. A great shoe in the wrong size is still the wrong shoe.
Use this quick fitting checklist:
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Leave roughly a thumb’s width of space in front of your longest toe.
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Make sure the widest part of your foot does not feel squeezed.
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Your heel should feel secure without slipping badly.
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Try shoes with the socks you normally wear.
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Test both feet, because one foot is often slightly bigger.
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If you run longer distances, remember your feet may swell.
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Do not assume your size is the same across every brand.
If you often get black toenails, numb toes, hot spots or pressure on the outside of your foot, the issue may be size, width or shape rather than the shoe’s cushioning.
5. Road, Trail or Both?
Many South African runners train on mixed surfaces. You may run on the road during the week and do trails, gravel or jeep tracks over the weekend. In that case, one shoe can work, but two shoes are often better.
A road shoe will usually feel smoother and lighter on tar. A trail shoe will give you better grip and protection off-road. If you use trail shoes on tar all the time, you may wear down the outsole faster. If you use road shoes on technical trails, you may sacrifice grip and stability.
If your training includes both tar and light gravel, look for a shoe that can handle mixed use. If you regularly run proper trails, a dedicated trail shoe is the better choice.
6. Know When to Replace Your Running Shoes
Running shoes do not last forever. As cushioning compresses and outsoles wear down, the shoe may stop giving you the comfort and support it once did.
Common signs that it may be time to replace your shoes include:
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New aches or niggles after normal runs
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Worn-down outsole grip
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Uneven wear on one side
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A flat or tired feeling underfoot
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Upper damage or heel collapse
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More slipping on wet or loose surfaces
If you are unsure, read our guide on when to change your running shoes, or contact us for advice.
7. Compare Brands by Feel, Not Hype
Each brand has its own personality, but the best choice still depends on your foot.
On running shoes are a strong choice for runners who enjoy a modern, responsive feel with distinctive cushioning and sleek styling.
HOKA running shoes are loved by many runners and walkers for their cushioned feel, smooth ride and comfort over longer distances.
ASICS running shoes are often chosen by runners looking for reliable support, structured fit and proven running-shoe design.
Under Armour running shoes and apparel suit people looking for versatile training gear that can move between running, gym and everyday performance.
The best way to compare them is to think about where you run, how much support you need, how soft or responsive you like your shoes to feel, and what you expect the shoe to do most often.
8. Shop Online or Visit Us In-Store
You can shop premium running shoes online at The Sports Concept Store, with fast nationwide delivery available across South Africa. Our online store makes it easy to browse leading performance brands, compare styles and find the right pair for running, walking, training or everyday comfort.
If you prefer personal advice, you can also visit one of our stores for help with fit, comfort and product choice.
Frequently Asked Questions
What are the best running shoes for beginners?
The best running shoes for beginners are comfortable, supportive and suited to the surface you run on most often. Start with a reliable daily trainer rather than an aggressive racing shoe.
Can I use road running shoes on trails?
You can use road shoes on very light gravel or smooth paths, but proper trail shoes are better for loose, rocky, muddy or technical terrain because they offer more grip and protection.
Are expensive running shoes worth it?
Premium running shoes can be worth it if they give you better comfort, fit, durability and performance. The important thing is choosing the right shoe for your needs, not simply the most expensive pair.
How should running shoes fit?
Running shoes should feel secure around the heel and midfoot, with enough room in the toe box for your toes to move. You should not feel pinching, numbness or pressure points.
