I remember back when I first started to implement some jogging into my life. It started out as just me trying to lose some weight, then it turned into me dropping a day at the gym for a run, then I dropped another day… and then the gym all together, just to run.
Back then, I wasn’t paying attention to pace, heart rate, or even what I had on my feet.
I still remember the shoes, my brother’s old Nike Free Runs. Perfect for the gym, but the second I hit the pavement, my whole body copped it. Especially my feet.
The truth is no one gets their first pair of running shoes right. And that’s okay.
But if you're reading this and thinking about getting into walking or running, I hope I can give you a few tips to help you find the right pair for you, because the right shoe can make all the difference.
My first endurance race - Spartan Oberon - in a pair of Gel-Sonoma GTX.
Tip #1: What is the purpose of the shoe?
First thing I ask people when they come into store looking for a brand-new shoe is:
"What are you going to be using this shoe for?"
- Walking?
- Running?
- Trail Running?
- Gym workouts?
- Racing?
Finding out what you’re going to be using the shoe for is crucial to getting you in the perfect shoe. This can influence factors such as:
- Stack height (more or less foam)
- Outer sole (grippy with lugs or flat rubber)
- Support level (neutral or stability)
Once we know the activity, we can move on to tip number two.
Wollongong tri, 2022
Tip #2: How do your feet function?
Understanding what your feet do without shoes on can help massively with deciphering what kind of level of support your foot is needing while running or walking. Gait analysis helps us see how your feet behave when walking or running, which guides whether you need more support or a neutral shoe.
From there, the goal is simple: comfort.
At Run Havoc, we’ll always show you multiple options, not just one "perfect" shoe. Usually, we try at least three and decide based on what feels and functions best for your feet.
And don’t hesitate to ask questions - our team loves getting into the tech and helping you make a confident decision.
Tip #3: Sizing, it matters more than you think
One of the biggest mistakes we see?
People wearing their runners too small or too big.
If they're too small:
- You are asking for pain, bruised toenails and limited natural foot movement.
If they're too big:
- You lose stability, and your foot can move around too much.
As a rule of thumb (literally):
- We recommend around half a thumb to a thumb’s width between your longest toe and the end of the shoe and firm, not tight, in the width.
This allows natural swelling, avoids rubbing on downhills, and locks the foot in place. And remember:
Your running shoe size will likely differ from your casual shoes - and between brands.
I always recommend people to come in store when buying and getting properly measured up by our team at Run Havoc.
Tip #4: How does it feel?
This one sounds simple, but it’s often overlooked.
Once you’ve nailed the purpose, support and size, the next step is choosing the one that feels best on your foot. Not what’s trending or what your mate wears. Not the one with the wildest marketing. The one that feels right. Walk in it instore and jog in it on the treadmills.
Shoes should feel initially perfect. If something’s annoying you straight away, it’s probably not the one.
Tip #5: Your shoe should work with you - not against you
The right pair should feel like an extension of your foot. You shouldn’t ever have to force a shoe to work. Whether it’s too bulky, too stiff, or lacking support, it’ll hold you back.
Wearing a shoe should feel like you’re wearing nothing at all.
At Run Havoc, we’re here to help you cut through the noise and find a shoe that suits your goals, your body, and your journey. Whether you're aiming for your first 5K, a seasoned ultramarathoner or simply enjoy walking your dog. Finding the perfect shoe shouldn’t be a chore.
Come in, speak to our staff and we’ll help you get it right.
Your shoe should work with you - not against you
Riley Kilham
Riley is the General Manager at Run Havoc and brings hands-on experience from years of triathlon, running events, and coaching. He writes about training, performance, and finding the right gear, combining real-world insight with a passion for helping others get the most out of their movement.
