How to choose the right running shoe

When it comes to running a marathon or half marathon, the journey truly begins from the ground up… with your shoes. Any seasoned runner will tell you: what you wear on your feet can be the difference between a joyful jog and a painful plod. And if you’re taking on the iconic Knysna Half Marathon, where the route meanders through forest trails and unpredictable terrain, choosing the right footwear becomes even more important.

According to Gordon Stokes, product director at Hi-Tec, there’s no such thing as a one-size-fits-all when it comes to running shoes. “Much like the runners themselves, the best shoe is personal, purpose-driven and shaped by unique goals,” he says. “Whether you’re pushing for a personal best or running to revel in the majestic atmosphere of the forest backdrop, your shoe should feel like a natural extension of your stride.”

What to look for in a running shoe

So, how do you find “the one”? Start by looking for a shoe that offers both support and durability; non-negotiables for any distance runner. The right shoe can help you tackle those early morning training runs and keep your feet happy over 21km of forest terrain.

A good fit is also essential. Here’s Gordon’s golden rule: “There should be about a thumb’s width of space between your longest toe and the front of the shoe, allowing for natural foot movement and reducing the risk of blisters. Your heel should feel snug and secure, with no slippage as you walk or run. Lastly, there should be no pressure points when trying on a pair.”

Should you size up?

It’s a common myth that runners should go up a size to account for foot swelling during long distances, but according to Gordon, that’s not necessary. In fact, it might do more harm than good.

“Sizing up can actually compromise the fit, resulting in excessive foot movement within the shoe,” warns Gordon. And on a trail? That loose fit could mean slips, blisters, or worse.

Picking the right shoe for the right race

If you’re new to running, you might be surprised to hear that experienced runners often keep a “shoe rotation” – different pairs for long runs, speed sessions, and recovery days. But if you’re training for a specific event like the Knysna Half or Full Marathon, one good pair of purpose-built shoes is all you need to get started.

Given that the Knysna Marathon route takes you through forest trails, a trail-specific shoe is your best bet. “Trail shoes are designed with deep outsole lugs to grip uneven terrain, while road shoes tend to have flatter soles for a smoother, more efficient ride on tarmac,” says Gordon.

Hi-Tec’s Flash Trail shoe was developed specifically with this race in mind. “We developed the shoe alongside our sponsorship of the Knysna Marathon to meet the demands of the route – 21km of mixed terrain requiring comfort and endurance,” he explains. And according to runners who’ve tested it out? It’s not only a great-value option, it also performs like a dream.

Break them in before you race

The biggest mistake new runners make? Saving their brand-new shoes for race day. Don’t do it. You want your race shoes to feel like old friends by the time you hit the start line.

Start training in them three to four weeks ahead of your half marathon to give your feet a chance to adjust. While many modern shoes feel good straight out the box, nothing beats a few long training runs to break them in properly.

This way, you’ll have time to work through any rubbing or pressure points, and build confidence in how your shoes handle distance, terrain changes and race pace. Because on race day, you want to be focused on the finish line – not your feet.

Train smart, break them in early, and choose a pair built for the route – your feet will thank you for it. Ready, set… lace up!