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Running shoes

Daily trainers, tempo shoes and race-day plates — and the four numbers that separate them, only one of which is printed on the box.

Running shoes — compared by Brandshoppers

What decides the choice

Almost every argument about running shoes is an argument about four numbers, and only one of them is printed on the box. Learning to read those four is the difference between a shoe that disappears under you and one you stop wearing after a month.

The first is drop: the height difference between heel and forefoot, in millimetres. A higher drop moves load away from the calf and Achilles and towards the knee. Ten millimetres is the traditional daily-trainer figure; four to six is common on modern shoes. There is no correct number, but there is a correct way to change it, which is gradually — an abrupt switch is one of the more reliable ways to injure yourself.

The second is stack height: how much foam sits between you and the road. More foam means more cushioning and usually more weight, and above roughly forty millimetres it starts to cost you stability. The third is weight, where anything under 250 grams in a US 9 is light for a daily trainer and anything over 290 is heavy.

The fourth number is the one nobody publishes: how long the foam holds its properties. Manufacturers quote outsole durability because rubber is easy to measure. Midsole foam degrades earlier and more quietly, and it is the reason a shoe with plenty of tread left can still feel dead. As a rule, softer and lighter foams die sooner.

What matters more than all four is fit, and fit cannot be read off a spec sheet. Width, instep volume and heel shape vary enormously between brands and change between generations of the same model. If a shoe has ever given you midfoot pressure, check whether the maker offers a wide fitting before you assume the model is wrong for you.

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Guide · Running shoes

How to choose a daily running shoe

Four numbers decide it, and only one of them is on the box. Here is what each one actually changes about how a shoe runs.

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