Whether you’re a running newbie or a long-standing enthusiast, the constant developments in technology and performance in running shoes can make choosing the ideal pair a pretty tricky task.

We’ve rounded up a few handy hints and things to consider when deciding what race day shoe is the one for you, to help you maximise your output and be shoe-stress free.

LET’S GET SOME SHOES

Consider yourself a bit of a shoe addict? You’ll be pleased to hear it pays off to have multiple pairs of runners depending on the activity you’re performing. If in doubt always choose a race day shoe that feels a little lighter than your training shoe. Less weight to carry the distance is A-OK with us.

CINDERELLA MOMENT

This is definitely not the moment to buy online. When it comes to finding that perfect fit of a runner, head in store and speak to the pro’s. You may have to try on a few frogs before you find your prince. If it’s right, you should hardly notice it on your foot – after all no one wants to be stressing about the feel of their shoes when they’re getting into their stride. Give the Nike Zoom Fly 3’s a go for the sock-like inner-sleeve that hugs your foot for an extra smooth race-day fit.

LET ME UPGRADE YA

While we wouldn’t advise running in brand new shoes, running in worn out old-ones on race day isn’t a great idea either. So, when should you replace them? A good measure is every 500-700km’s it’s time for an upgrade, otherwise the supportive cushioning may be lacking even if they still look fresh on the outside. Be sure to break them in with a couple of short and long training runs a few weeks before the big day to work out any kinks that could lead to those dreaded blisters and sore spots.

CREATURE OF HABIT

We’re all for being adventurous and trying something new, but if the shoes you’ve trained in are working for you then there’s no need to change especially not close to race day. Even if those new neon Nikes are screaming your name. Step. Away.

CUSH IT REAL GOOD

Cushioning is kind of a big deal when it comes to finding that dream race day shoe. Mid-level cushioning is advised for urban environments where you’re likely to be putting more stress on your legs from running on concrete for a long duration. Our favourites are the Asics Dynaflyte that feel super light but give us that added spring and cushioning for road running.

If you’re setting off on a trail run however, low-cushioning shoes like the Saucony Peregrine and race flats can be worn as the surface is much softer. All about that PB? Race flats make you faster due to weighing less, however wear with caution on harder surfaces as this can make you more injury prone.