Running Shoes Buying Guide

Understanding Running Shoe Types

Choosing the right running shoe starts with understanding the different types available and what each offers for your running style and goals.

Daily Trainers

Daily trainers are designed for everyday running and should make up the majority of most runners' shoe rotations. They offer a balance of cushioning, durability, and comfort for high-mileage training. The On Cloudmonster 3 exemplifies this category—providing plush comfort without sacrificing responsiveness.

Marathon & Race Shoes

Built for speed and efficiency, marathon shoes feature lightweight constructions, energy-returning foams, and carbon fiber plates in many cases. While excellent for race day, their lighter materials typically mean reduced durability for daily training use.

Trail Running Shoes

Trail shoes prioritize traction, protection, and stability over technical terrain. They feature aggressive outsoles, reinforced uppers, and protective rock plates to handle roots, rocks, and mud safely.

Recovery & Max Cushion Shoes

These maximally cushioned shoes prioritize comfort and impact absorption above all else. Ideal for easy recovery runs, long slow distance work, or runners who prefer plush underfoot feel.

Finding the Right Fit

A proper fit is crucial for comfort and injury prevention. Here are key considerations:

Toe Box Space: Your toes should have room to spread naturally. A thumb's width of space at the front is ideal.
Heel Secure: The heel should feel locked in without slipping. Excessive movement leads to blisters.
Midfoot Support: The shoe should bend where your foot bends—at the ball, not in the arch.
Size Correctly: Most runners size up half a size from their dress shoes due to foot swelling during runs.

Understanding Shoe Drop

Shoe drop (or offset) is the height difference between the heel and forefoot. Higher drops (8-12mm) favor heel strikers and provide stability. Lower drops (0-6mm) encourage a more natural midfoot strike and strengthen lower leg muscles.

Modern daily trainers like the Cloudmonster 3 typically feature 6-8mm drops—a good middle ground for most runners.

Cushioning Technology

Each major brand has developed proprietary cushioning technologies. Understanding these helps compare shoes effectively:

CloudTec® (On): Unique cloud-like pods that compress on landing for cushioning, then lock solid for an efficient toe-off.
Zoom Air (Nike): Pressurized air units that return energy with each step.
React Foam (Nike): Lightweight, durable foam offering responsive cushioning.
FF BLAST (ASICS): Lightweight midsole foam with good energy return.
DNA LOFT (Brooks): Soft cushioning that adapts to your stride.

When to Replace Your Shoes

Running shoes typically last 300-500 miles before cushioning degrades significantly. Watch for these signs it's time for new shoes:

Visible creasing or wrinkles in the midsole foam
Worn treads, especially on one side
Decreased cushioning feel or increased joint fatigue
Odor issues that persist after cleaning

Our Recommendation

For most runners beginning their journey, we recommend starting with a quality daily trainer like the On Cloudmonster 3. It offers exceptional versatility, durability, and comfort at a reasonable price point. Once you've established your running routine, you can add specialized shoes for race day or trail adventures.