How To Choose Your Running Shoes

Running not only improves health but also adds positive energy to each day. With just a pair of suitable shoes and determination, anyone can start running today. To train effectively and minimize injuries, let's explore with Under Armour how to choose the ideal running shoes for different needs and terrains!

1 - Long-Distance Running Shoes

Comfort is the most crucial factor when running long distances. Whether it's a 10km run or a marathon challenge, a pair of shoes with superior cushioning will help maintain endurance. The cushioning layer – usually measured based on the quality and quantity of foam in the midsole – can reduce impact on the feet when landing. The appropriate level of cushioning varies for each runner, but a lightweight and soft pair of shoes will always be an ideal choice.

Besides comfort, long-distance running shoes also need good support. When muscles become fatigued over long distances, your running form may be affected. Shoes that are too flexible may not provide sufficient stability, so choose ones with a sturdy midsole and heel structure.

(Image 1 - Long-distance running shoes require soft cushioning and high energy return)

UA Recommendation: Shoes Flow Velociti Elite are the perfect choice for marathon running.

• Lightweight, fully integrated carbon fiber plate inside the soft cushioning layer, absorbing impact and optimizing energy return upon landing.
• UA Flow technology utilizes durable high-traction foam, functioning both as a cushion and an outsole – making the shoes lighter, stride faster, and providing a close-to-ground feel while running.

2 - Trail Running Shoes

When conquering natural trails, you need a pair of running shoes with water resistance, capable of withstanding harsh conditions while ensuring stability.

Trail running shoes typically have two main features: protection and traction. The shoe upper is made from durable materials, with reinforced toe caps to protect feet from roots, branches, or uneven surfaces. Some models also feature a protective plate in the midsole to guard against sharp rocks and rough terrain.

Unlike regular running shoes with flat outsoles, trail running shoes have diverse lug patterns. Shoes with deep grooves and large lugs provide better grip on wet or soft surfaces, while those with shallow and tightly spaced lugs are suitable for dry, hard terrain.

(Image 2 - Trail running shoes must withstand various weather conditions)

UA Recommendation: Shoes with water-resistant fabric featuring technology UA Storm.

• Equipped with specialized traction grooves for complex terrain, providing superior grip even on the toughest trails.
• Soft cushioning ensures comfort while conquering nature.

3 - Racing & Sprinting Shoes

If speed is your goal, choose lightweight, flexible shoes with high responsiveness to maximize acceleration. A good pair of running shoes not only enhances agility but also provides a strong push, helping you surge toward the finish line at top speed.

(Image 3 - Ultra-light racing shoes for effortless acceleration)

UA Recommendation: Add a "spring" to every step with UA Flow Velociti Wind – designed with our most advanced cushioning technology for a close-to-the-ground feel and superior speed.

4 - Interval Running Shoes

If you want to break personal limits, you can't just run at a steady pace. Interval running(speed variation training) is a training method alternating between fast sprints and slow jogging or walking for recovery. This helps the body adapt to high speeds, improves endurance, increases muscle strength, and enhances overall running performance. To achieve the best results, you need a pair of shoes that offer both quick responsiveness and solid support in every movement.

UA Recommendation: UA HOVR™ Phantom 3 delivers a "zero-gravity" feel, balancing softness and flexibility.

• Optimized cushioning technology for maximum energy return.
• Sturdy heel design combined with flexible panels for a perfect foot-hugging fit.



5 - Cross-Training Shoes

If you don't just run but engage in diverse training, cross-training shoes are the ideal choice to keep up with your intensity. Whether running on a treadmill, doing cardio, or performing strength-training exercises, you need a pair of shoes that are both flexible and stable.

Not all training shoes are suitable for running. The biggest difference between running shoes and training shoes lies in cushioning and grip – cross-training shoes must balance both aspects. Choose shoes with a midsole that is soft enough to absorb impact but not too thick to avoid hindering quick and agile movements.

(Image 4 - Cross-training shoes that offer both flexibility and stability)

UA Recommendation: UA SlipSpeed provides superior grip, allowing you to perform powerful movements and swift transitions.

• The heel can be folded down, allowing you to easily switch from training to everyday activities.
• UA Flow Dynamic technology features an ultra-lightweight outsole and responsive cushioning for optimal support from the gym to the track.

6 - Key Considerations When Choosing Running Shoes

6.1 - Choosing the Right Shoe Size

6.2 - Identify Your Foot Type