Are you wearing the right kind of running shoes? Here's how to pick the perfect pair

For daily neutral running

If running is part of your everyday life, then neutral running shoes are for you. Often called "daily trainers," these shoes are for easy runs that comprise 80% of your training, according to running coach RB Mercader.

Kim Arthur Labasan, a physical therapist with experience in sports-related injuries, added that this kind of running shoe is suited for runners with no arches or who have pronated feet, as they offer cushioning and support for daily workouts.

Best shoes to try:

Mercader said that the Nike Pegasus 41 (P7,395) is a "super reliable daily trainer with great cushioning and durable outsole that can last for a long time." It also provides a lighter weight energy return with its dual Air Zoom units and a ReactX foam midsole. Additionally, it is equipped with an improved engineered mesh on the upper, which decreases weight and increases breathability.

Labasan also recommends the Adidas Supernova Rise (P7,500), which he described as "energy-efficient and comfortable for both long and short runs."

The shoes are made to give you a worry-free transition from heel to toe and have a more secure fit that feels like they're hugging your heel.

For speed training

If your focus is speed, you may want to wear shoes specifically crafted to support you during intervals, tempo runs, and races.

According to Labasan, these shoes have a "lightweight build and high responsiveness" and are commonly used for light-hearted long runs and speed training to give you the "best possible comfort and speed."

Best shoes to try:

Both Mercader and Labasan held the Nike Vaporfly 3 (P9,599) in high regard, with Mercader praising it for being "carbon-plated, super lightweight, and designed for fast paces and race day."

Labasan added that it is a "preferred brand for marathon trainers with massive energy return as well as proficient speed management."

For a soft, bouncy ride with impressive energy return, Mercader recommends the New Balance FuelCell SuperComp Elite v4 (P3,629), designed to propel you forward.

The shoes are also made with a thinner carbon fiber plate, offering superior energy return in a lightweight package.

For long-distance running

Cushioning helps absorb the impact forces generated when your foot strikes the ground, allowing fewer chances of injury and stress, especially during long periods of activity.

Mercader recommends these shoes for marathon training and long slow distance running, a method emphasizing sustained, lower-intensity effort. Labasan adds they're also ideal for runners with joint pain, offering enhanced shock absorption.

Best shoes to try:

Mercader's pick for cushioned running shoes is the ASICS Gel-Nimbus 27 (P10,990), praising it for being "well-cushioned, bouncy, and a smooth ride for longer runs."

The shoes' soft cushioning properties help you feel like you're landing on clouds, having been revamped to help create a softer and smoother running experience. Its soft engineered jacquard mesh upper comfortably wraps your foot while supplying advanced ventilation, while the knit tongue and collar help provide a soft and supportive feel.

Labasan, meanwhile, recommended the HOKA Clifton 9 (P9,495) for its "soft and comfortable padding that allows it to be perfect for long-distance running preparation."

The shoes' weight has also been reduced to deliver a revitalized underfoot experience with a responsive new foam and improved outsole design.

For trail running

Running in nature is amazing, but the unpaved and uneven surfaces of mountains and fields can be hard on your feet. Good thing trail running shoes are built for this. They've got tough uppers and grippy soles to keep you safe and steady on dirt, rocks, and roots.

Best shoes to try:

The Saucony Peregrine Trail Shoes (P8,995) are one of the more popular choices for this running style. Mercader emphasized that it has a good lug pattern, is super grippy, and is perfect for technical trails.

It also boasts plush and supportive cushioning from organic and renewable materials and superior traction with a rubber outsole partially made from recycled tyres. Additionally, it is structured to keep bits of debris out so you can focus on the trail ahead. 

You can also try the HOKA Speedgoat 6 (P9,795), which Mercader said is cushioned yet grippy, making it perfect for long-distance trail running.

Engineered with HOKA's cushioning, aggressive traction, and ultralight construction, these shoes incorporate a breathable woven upper, an internal foot-hugging system, a dual-gusset tongue for added comfort, and a revised lug pattern inspired by goat hooves for optimal grip.

For stability

Some are cursed with flat feet, which may leave them vulnerable to overpronation, or when the arch of the foot rolls inward excessively, putting strain on muscles, tendons, and ligaments.

But fret not, as stability shoes are the key for you to keep on running without fear of overpronation or other related injuries, as they help control your foot and guide it into a healthy stride.

Best shoes to try:

Labasan underscored how the ASICS Gel-Kayano 30 (P8,392) will help keep your footing solid because of how it "highly absorbs impact and provides stability, making it ideal for knee pain sufferers and heavy overpronators."

The shoes are also made with approximately 20% bio-based content, which helps create cloud-like softness in every step.​

Another shoe that Labasan recommended is the Nike Structure 25 (P7,395), which is "good for those needing additional assistance" as it "offers a balance of standard support and cushioning."

These shoes offer a stable platform with high performance, utilizing Cushlon 3.0 foam and Zoom Air. The higher stack height enhances comfort, stability, and support.