Running shoe suggestions for the galumphing runner

Quick back story …. started a couch to 5k back in January 2023 and have kept up running since. I’m not going to be challenging any records but my 5k and 10k times continue to drop and my Garmin suggests fitness is continuing to get better* which I’m happy with.

I’m tallish and heavyish and I’m sure I don’t have a great running style but I’ve managed to stay injury free so far given how little I stretch 🙂

I do occasionally get shin pain but this tends to be from track running and is nothing I cannot manage.

Now when it comes to trainers (and recommendations) I appreciate that its like saddles, handlebars, grips, tyres etc … what works for one doesn’t for another so I’ve read a lot of reviews and that’s left me generally bemused.

I ask now as one pair (of four trainers in rotation) are coming to the end of their life and I’m not sure they are good for me.

I currently have:

1. Nike Invincible 2
2. Adidas Solarglide 5
3. (Don’t laugh) Nike Alphafly ( used solely on the track for quicker sessions + far too fragile for road running around here)
4. Nike Pegasus Trail 4 ( for offroad )

The Invincible 2 are the trainers coming to to the end of their life. The Zoom X soles are I think too soft for me and whilst are super comfortable the soles have deformed exacerbating wear on the sole (supination**). As soon as I put them on now I can feel the form they have taken.

I’ve never had my gait or “style” looked at but I think I’m more a mid foot striker (galumpher ).

I’d be interested in suggestions for a well cushioned everyday running trainer. I don’t want a speed shoe and it needs to have a reasonably durable sole. On the wider side of fit if possible.

If you got this far, thank you 🙂

Side note … I love and hate running in equal measure.

* My bike fitness is generally good but running puts me in zones that I never knew existed. I spend most of my runs in zone 4 with a zone 5 getting the occasional tickle ( last 10k all bar three minutes of the run were in Zone 4 and 5 – nearly equally split!)

* * The mention of this word will make some recoil, laugh, put their head in their hands – just humour me 😉

Sounds like the ones you have have stood you in good stead given your injury record. The only one I would suggest, well 2 I suppose, would be Saucony and Hoka. Hoka feel quite different than other shoes but many think in a good way. I run in Saucony and really rate them.  Always been a huge fan of Nike since I started running in the early 80’s and I think they make consistently the best quality shoes on the market although they dont suit everyone and can be a bit narrow.

I’ve managed to stay injury free so far given how little I stretch 🙂

Carry on not stretching thats the best approach.

I hate running, but kinda do it from time to time..
I’ve just got a pair of invincible 3s, and they are amazing. Like, properly comfortable. It really makes running feel about 20% easier!

But, and i’ve not tried the 2s, you may still find them TOO squashy TBH.

THey do have a bit of bounce, but are deffo more on teh squashy side.

DrP

I’ve had two pairs of Pegasuses (Pegasi?) in the past few years and found them quite wooden. I like Nike’s other shoes, hence me trying them twice.

If you can run in those you can probably handle anything! Dunlop Green Flash?

Go to a proper running shop and let them get you the right shoes. Can recommend the Derby Runner if you are this way.

I always go to a running shop and let them pick. Shoe models are always changing so even shoes that were perfect in a previous model suddenly don’t fit when the next one comes along. It’s really annoying, I’d just like for them to keep a model for at least a few years, but now it seems it’s all change each year.

That said, I love my Hokas.

As above.  Go to a running shop.

As with climbing, it’s impossible to recommend a shoe because only you have your feet.  A decent place should have means to give you a free gait analysis.  I was sceptical about this but whether it’s snake oil or not I ended up with a set of shoes which worked for me.  They tried to upsell me custom-made insoles, I declined as they made the shoes less comfortable and I figured if I needed custom-moulded insoles then they were the wrong shoe.

Oh, and,

If you’re getting shin splints, you either need more cushioning underfoot or to dial back your training regime.  Talk to the running shop when you go.

As a “powerfully built” person, I’ve always found Brooks Adrenaline shoes to be good as road runners. They have a reasonable, but not excessive amount of support, and cope well with heavier runners.  I’ve used them for a number of marathons.

I have mixed feelings about gait analysis, I know just as many people for whom it’s been totally wrong, as completely right.

Shin splints can be as a result of over-striding too. Increasing cadence/shortening your stride to land on the forefoot directly under your knee can deal with it.

While I’m not a fan of gait analysis and shoes to “correct” it, going into a shop and trying a few on is a good idea IMO (I do this occasionally, alternating with buying stuff discounted online).

Worth speaking to someone about any recurring pains before they turn into something worse (high drop shoes/heel striking gave me shin splints, low drop give me tendonopathy).

Well done for getting into it gently, it’s way too easy for us cyclists to get into running too quickly and having issues.

Have a look at Brooks Ghost Max. It is liked by the people I know who have got it and comes in a wide fit as well.

Though I’d agree with the “go to a shop and get gait analysis” thing (and my previous pair were from a proper shop after stride analysis)… like a bike shop/bike fit to check out the size..

My Invincible 3s were direct from Nike, and luckily fit perfectly and feel great.

YMMV!

DrP

From having spent a few years in various running clubs I would say avoid shops as they are only going to sell you something that they sell. I know countless people that have ended up in the wrong trainers due to shop analysis and recommendations.

Most people I know its a little trial and error until you find the brand that works for you. Avoid JD sports, Sports Direct etc, they only sell crap / expensive crap. I prefer shoes with less cushioning. I think shoes with more cushioning actually do more harm than good in the long run (no pun intended)

Try and find a local 10k race and look at the type of shoes people towards the front of the field are wearing.

I’m a chunky runner and supportive shoes like the brooks adrenaline mentioned above were what the running shoe shop put me in. I’ll be buying a replacement pair soon too as mine are well work after about 350 miles, but I’m ~95kg so smash shoes!

Lots of fans of shop assistants here. I generally go by reviews instead, but I know I want a variety of neutral shoes with a relatively wide forefoot and not too much drop. Gait analysis is woo.

Avoid shops. They sell you what they have in stock and not what you need. I’ve had a lot of running shoes and my success rate with shop recommendations is almost zero. Read some reviews on line and ask stranger on the internet, you’ll have much more success.

If you’re worried, buy a few pairs, try them for 5k on a treadmill and send the ones back you don’t like. Some manufacturers (Brooks, ASICS, HOKA, maybe Saucony) will also let you try a pair out properly for 30 days and then return them if you don’t like them.

From what I can see you want (basically, a firmer perhaps more supportive Invincible) I’ll suggest a few options:
ASICS Nimbus 26/26. I replaced my Invincibles with these. They’re a bit firmer and perhaps lack a bit of pop but they’re super comfy and great for slower, easy runs.
Puma Magnify Nitro 2. A touch softer than the Nimbus, but firmer than an Invincible. They also have a phenomenal outsole that is great if you do any towpath work, or run on light trains.
Finally, the Saucony Triumph 21/22 gets good reviews, personally I dislike it as I find the fit weird, but my wife loves hers and she has wide feet.

Hoka Clifton 9’s are my favourite or Brookes glycerine are my wife’s

Most runners near me are either hoka or Brookes

Try and find a local 10k race and look at the type of shoes people towards the front of the field are wearing.

Isn’t the answer to this always a Nike vapourfly nowadays??!!

DrP

Topo worth a look for a wider toe box.

I massively increased my running distance and frequency last year and started to develop shin pain. I started wearing calf sleeves and they had an almost immediate effect. I’ve also now concentrated on reducing my stride length. A combination of the latter and slightly reducing the amount I’m running seems to have done the trick and the calf sleeves are no longer required.

Thanks for all the replies. Lots of good advice and things or me to mull.

I’ve been into our local Runners Need shop and have to say was completely underwhelmed by the advice. I even went in on a second day to speak to someone else and got the same response. It may just be our branch but the selection was pretty small/limited.

Maybe I need to find a larger shop to try?

I’m interested in the stride length comments.

My stride length appears to fluctuate (natural I guess) between 1.12m and 1.23m according to Garmin – I did only look at a few runs.

A combination of longish legs and general size has me looking like Bambi on ice when I’ve tried shorter steps – it’s not pretty or efficient.

I tend to get a little pain and very occasional bruising from high tempo running/sprints – but its never bad enough to make me stop either in the moment or the following day.  I’m only running two – three days per week as it eats into my cycling time 🙂

Getting sore shins from running on the track is pretty common. Basically you’re going there to run a bit faster, and at the same time you’re running on a soft surface designed to be comfortable in spikes in a pair of cushioned road shoes.  This is pretty inefficient ( the cushionin absorbs energy) so you put more force still thro’ the lower leg and so you’ll get sore.  Overstriding on the track tends to hammer the hamstrings.

Re. what shoes, get to a shop and try some stuff on. That said, if you’re happy with what you have now I’d have a look at some Hoka Mach 6 – they’re pretty neutral, nice match cushioning and response for me and Mach’s have lasted well for me in the past.  The super cushioned shoes are too soft for me.  Previously I was a LONG term Pegasus wearer (20 years).  I’m currently rotating those and Saucony’s , and while you should try the Saucony they’re not working for me and I won’t get another pair.

My experience with shops has been pretty positive, but I know pretty well what I’m after anyway

I’m interested in the stride length comments.

Dont over think running, its one of the most natural things we do. If you try to make yourself run in a certain way you will end up injuring yourself.

Running is hard on your body, but helpful at the same time. If you over run you will get injured, if you dont stretch you will get injured. its all finding the balance.

At some point if you keep running enough you will join a club 🙂

IF short steps feel uncomfortable for you don’t force it, especially if you think you’re landing midfoot.  It’s very fashionable, or at least some people talk about it a lot, but if you’re not overstriding or distinctly heel landing then it might be unnecessary/unhelpful

Try and find a local 10k race and look at the type of shoes people towards the front of the field are wearing.

That’s like saying go to the local 10 mile TT and look at what the front guys are riding in order to decide what to buy for your local Sunday ride. The sharp end of a 10k will all be in Nike Alphafly or equivalent, which whilst brilliant shoes, even the OP recognises they’re not for regular training.

you will join a club 🙂

I have!

It is a great and supportive club but everyone has about 10 pairs of trainers!

even the OP

I have feelings too ….. 🙂

It is a great and supportive club but everyone has about 10 pairs of trainers!

Yep – IMO its more important than having n+1 bikes. The type of trainer will depend on the local running in your area.

I’ve never had 10 pairs but always had more than 5. I’ve never bought current season shoes though.

Running Shoes, Clothing & Equipment | SportsShoes.com

This is a family run business from Bradford way, also one of the best places for cheap good shoes. The owner was in our running club when I lived up there. Join Baildon Runners and you will get an extra 10% off plus free delivery 🙂

On Cloudmonsters 2. They are pricey and look a bit silly… However they are the most comfortable road shoe I have run in and the support they give is amazing.

As above, they will sell you what they have in stock and even shops that appear to have a large stock often dont have that many in your size. Gait analysis is snake oil and even though there is science, you are not likely to get a good analysis from somebody on minimum wage who may work part time in a shop, no reflection on them its just not going to work. If you do have an analysis then as per point 1, they will often recommend what they happen to have in your size. Buying mail order is great but you have to know what you like/need and hope that they have not changed the “last” since the last season. Having a shoe that suits you is fine for a bit but again, they change and most manufacturers have periods where their shoes are less good. The original Nike Pegasus is very different than the latest version so at some point you will change models or manufacturers.

I’m 100kg and run in Saucony Rides . They are a good all rounder and a neutral shoe.

I’m not overconvinced about getting running shoes in shops, either. They have a nasty tendency to be perfect in the shop, and then flawed in some way when you hit the trails. Although road shoes are probably a bit easier as you don’t get the terrain issues… but either way, you’re limited to what they have on offer. Anway, that said, if you’ve been injury free running with Nikes, I’d get some more of those.

Re.: stride length – rather than looking at stride length, I’d be thinking about cadence and perhaps trying to increase that. But again, if you’ve been mostly injury free I really wouldn’t worry about it. If you’re in a club and presumably doing running drills and speedwork, you’ll probably find cadence will naturally increase, and stride length shorten.