Alternating two pairs of running shoes makes them last longer and gives them time to dry from muddy, outdoor runs.
Running isn't easy. Sure, it's just right foot, left foot, repeat, but anyone who takes distance running seriously knows that this simple act has complex consequences on the body. With enough repetition, the slightest change in posture can cause muscle injury, and the slightest touch of a shoe can cause a toenail to fall off. Choosing the right running shoe makes a world of difference in long-distance running, because it affects the distribution of your weight, the stability of each step and your overall comfort. Since every runner has different needs and conditions, there is no definitively best shoe. The best shoe for you depends on several factors.
Material
Running shoes have different types of upper exterior material for different kinds of running. The two main kinds are trail shoes and road running shoes. Trail shoes are generally bulkier, with deeper treads and a thicker upper to protect against rocks, branches, etc. The tongue should be attached to the rest of the upper to prevent rocks and debris from entering the shoes. If you're more of a city runner, you don't need all that protection, and you can go for a lighter shoe with a mesh upper to allow for better ventilation.
Support
The sole of the shoe is crucial for the well being of the rest of your body. It varies by level of support; a stiffer sole is more supportive, and a flexible sole is less supportive. Meanwhile, less supportive shoes have more cushioning. The level of support you need depends on your level of pronation (how much your feet roll in when you step). If you over-pronate, that is, if your feet roll in a lot, you need a shoe with more support (also called motion-control shoes). These runners usually have a low arch or flat feet. If you don't over-pronate, then you can get a more cushioned shoe. These are for runners with regular or high arches.
Fit
To avoid blisters and purple toenails, you need to ensure your shoe fits properly. It should be snug in the heel and roomy in the toe-box. There should be a quarter to half inch of space between the tips of your toes and the edge of the shoe. When walking in the shoes, you should not feel any rubbing or pressure points. Even the smallest friction can cause major pain in the long run. Experiment with the laces to check how the tension changes the feel of the shoe. Check for inside seams that might not be well-placed and cause rubbing.
Major Brands
Most major shoe brands offer a range of shoes for trail or road, support or cushioning, in different fits and colors. However, some brands have certain characteristics that help define them. Saucony is a well renowned shoe brand with an extensive line of shoes. They use the grid cushioning system. Their shoes are generally lightweight with a roomy toe-box, so they're good for people with wide feet. Asics has a gel cushioning system that makes their shoe a bit heavier, but they have great motion control shoes. This brand is good for heavier runners or those with flat feet. Mizuno uses a plastic, wave cushioning system. The shoes are generally lightweight and flexible. Brooks shoes are often lower priced than the other brands, and their range of shoes includes very high support models. Nike is a popular brand, but their shoes are sometimes more trendy than technical.
Minimalist
Nike pioneered the minimalist shoe, or the barefoot shoe, as the brand calls it. The idea is that running barefoot is actually a better form of training than using heavily cushioned shoes, since your feet can feel the changes in impact and balance and your muscles can correct its form. It also apparently tones the foot and calf muscles more than traditional running shoes. Since it's a relatively new market, not a lot of research exists on the long-term effects.
Tags: cushioning system, running shoes, shoes generally, your feet, best shoe, feet roll