By Alistair Chegwidden | therunmaker.com
Last updated: March 2026 · 6 min read
Are you dealing with sore feet, nagging shin splints, or blisters that just won't quit?
There's a good chance your running shoe is the problem. Choosing the wrong shoe is one of the most common and most costly mistakes runners of all levels make, and it can be the difference between smashing a PB and sitting on the side-line with an injury.
The good news?
Picking the right running shoe doesn't have to be complicated. After years of running Perth's trails, roads, and everything in between, I've boiled it down to three simple steps that every runner beginner or seasoned needs to follow before buying their next pair.
Whether you're lacing up for a Saturday Parkrun, tackling the trails at Yanchep, or training for your first half marathon, this guide will make sure your feet are set up for success.
Why Choosing the Right Running Shoe Matters
Before we get into the steps, let's talk about why this is so important.
Running is a high-impact sport. Every time your foot hits the ground, it absorbs a force roughly two to three times your body weight. Do that thousands of times over the course of a run, and you'll understand why the wrong shoe causes real damage, from black toenails and blisters to stress fractures, IT band syndrome, and plantar fasciitis.
The right running shoe does three things:
Protects your foot from impact and terrain
Supports your natural gait and foot mechanics
Fits properly so nothing rubs, slips, or squeezes
Get those three things right and you'll run further, recover faster, and stay injury-free for longer. Here's how.
Step 1: Know Your Terrain
The single biggest mistake runners make is buying a shoe for the wrong surface.
Road running shoes and trail running shoes are fundamentally different products, built for completely different environments. Using the wrong one isn't just uncomfortable, it dramatically increases your injury risk.
Road Running Shoes
Road shoes are designed for bitumen, concrete, and packed paths. They prioritise:
Cushioning to absorb repetitive impact on hard surfaces
Flexibility through the forefoot to allow a natural toe-off
Lightweight construction for efficiency over long distances
Breathability for warm conditions like Perth summers
If your running is predominantly on footpaths, roads, or the treadmill, a road shoe is what you need.
Trail Running Shoes
Trail shoes are built for dirt, rocks, roots, and everything Perth's bush tracks throw at you. They prioritise:
Aggressive grip on loose and uneven terrain
Rock plates in the midsole to protect against sharp stones underfoot
A wider, more stable base to prevent ankle rolls on technical ground
Reinforced toe boxes for durability and protection
If you're running events like the Perth Trail Series, heading into the hills at John Forrest, or doing laps around the Kwinana Loop Trail, trail shoes are non-negotiable.
The Golden Rule
Don't run trails in road shoes, and don't run roads in trail shoes. The grip on a trail shoe is designed for soft ground, on hard surfaces, it wears down quickly and actually reduces your stability. And a road shoe's smooth outsole on loose dirt or wet rock is a recipe for a fall.
Not sure which terrain you run most? Track your runs for a week and see where the majority of your kilometres land. Most Perth runners are road runners, but if you've got trail events on the calendar, a trail-specific shoe is absolutely worth the investment.
Step 2: Get Your Foot Properly Measured
Here's something most runners don't know: your running shoe size is not the same as your everyday shoe size.
Your foot swells during a run sometimes by a full size due to increased blood flow and heat. If you buy a running shoe in your normal size, by kilometre 10 your toes are jammed against the end of the shoe. That's how you end up with black toenails, blisters under the nail bed, and the kind of foot pain that ruins a good run.
The rule of thumb (literally) is this: you should have a full thumb's width of space between your longest toe and the end of the shoe. For most people, that means sizing up half a size to a full size from your casual shoe.
What to Do When You Try Shoes On
Follow these steps every time:
Try shoes on in the afternoon. Your feet are at their largest later in the day, after hours of walking and standing. Buying shoes in the morning means they may feel tight by the time you're mid-run.
Wear your running socks. The socks you run in affect the fit — a thick compression sock versus a thin racing sock can change the feel of a shoe entirely. Always try shoes on with what you'll actually wear.
Stand up and walk around. Don't just sit in a chair while trying shoes on. Stand, walk, and if possible jog a few steps. The shoe should feel secure around the midfoot and heel with no slipping, while your toes have room to splay naturally at the front. Even better go for a run or on the treadmill.
Check width, not just length. Running shoes come in different widths. If your foot feels squeezed on the sides, you may need a wider fit, not necessarily a longer shoe. A shoe that's too narrow causes blisters along the sides of the foot and can restrict circulation.
Check both feet. Most people have one foot slightly larger than the other. Always fit to your larger foot.
A Note on Sizing Between Brands
Running shoe sizing is inconsistent across brands. A size 10 in one brand may fit very differently from a size 10 in another. Never assume your size from one brand translates directly, always try before you buy, or order from retailers with a good return policy if you're shopping online.
Step 3: Get Fitted by Experts. Not an Algorithm
This is the step most runners skip, and it's the most important one.
You can do all your research online, read every review, watch every YouTube comparison, study every spec sheet and still end up in the wrong shoe. That's because the most critical factor in finding the right running shoe is how your specific foot moves, and no website can assess that.
This is where specialist running stores are worth their weight in gold.
What a Specialist Running Store Does Differently
When you walk into a good running store, a knowledgeable staff member will do things an online retailer simply can't:
Watch you walk and run. They'll look at how your foot strikes the ground, how your arch behaves, and whether you pronate (roll inward), supinate (roll outward), or have a neutral gait. This is called a gait analysis, and it's the foundation of a proper shoe fit.
Ask the right questions. What distances are you running? How many kilometres per week? What events are you training for? Do you have any existing injuries or niggles? All of this shapes which shoe is right for you.
Put you in multiple options. A good running store will bring out several shoes based on your assessment and let you try them all. The best shoe isn't always the most expensive one — it's the one that works for your foot.
Give you honest advice. The staff at a specialist store are runners themselves. They're not trying to sell you the most expensive thing on the shelf, they're trying to get you in the right shoe so you come back as a loyal customer.
The Crew at SBR. My Go-To in Perth
If you're in the Perth area, I can't recommend the team at SBR highly enough. These guys live and breathe running and triathlon, and they bring that passion and expertise to every fitting. Whether you're a first-time 5km runner or a seasoned ultra-marathon competitor, the crew at SBR will take the time to understand your running and match you to a shoe that actually suits you.
It's the kind of advice you simply can't get from an online algorithm, and it's the difference between a shoe that works and a shoe that causes problems.
Don't guess. Go get fitted.
Quick Recap: The 3 Steps to the Right Running Shoe
To summarise everything above:
Step 1 — Know your terrain. Road shoes for paths and roads. Trail shoes for dirt, rocks, and bush tracks. Don't mix them up.
Step 2 — Get measured properly. Size up half to a full size from your casual shoe, try on in the afternoon with your running socks, and check for a thumb's width at the toe.
Step 3 — See the experts. Visit a specialist running store like SBR in Perth for a proper gait analysis and fitting. It's the single best investment you can make in your running.
Frequently Asked Questions About Running Shoes
How often should I replace my running shoes?
Most running shoes last between 600 and 800 kilometres before the cushioning and support start to break down, even if they still look fine on the outside. If you're running 40km a week, that's roughly every four to five months. Start paying attention to how your legs feel after runs, if you notice more fatigue or minor aches creeping in, it may be time for a new pair.
Can I use the same shoe for road and trail running?
Technically yes, but it's not ideal. A trail shoe on the road will wear down its grip quickly and won't give you the cushioning you want over long distances. A road shoe on trails lacks the grip and protection you need on technical terrain. If you run both regularly, it's worth having a pair for each.
Is it worth spending more on a running shoe?
Generally, yes… up to a point. Cheaper shoes often cut corners on cushioning materials and outsole durability. Mid-range shoes ($150–$250 AUD) hit the sweet spot for most recreational runners. At the top end, you're often paying for race-day carbon plate technology, which is brilliant for fast runners chasing PBs but overkill for everyday training.
What if I have flat feet or high arches?
This is exactly why getting a professional fitting matters. Flat feet often benefit from a shoe with more stability and motion control, while high arches typically need more cushioning and a neutral platform. A gait analysis at a specialist store will identify what your foot needs, don't self-diagnose from an online quiz.
The Bottom Line
The right running shoe protects your body, supports your performance, and makes every run more enjoyable. Get it wrong and you're staring down the barrel of discomfort, injury, and frustration.
Follow these three steps, know your terrain, get properly measured, and see the experts and you'll be set up for success every time you lace up.
Got questions about running shoes or gear? Drop them in the comments below, or reach out on Instagram at @Chegitout. And if you're in Perth and looking for your next pair, get down to SBR and tell them The Run Maker sent you.
Keep running, Alistair Chegwidden therunmaker.com
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