For running on asphalt or hard surfaces, it is recommended to use running shoes designed with extra cushioning. For trail running, where the terrain can be more uneven and varied, it is advantageous to use shoes with a rougher and more gripping sole.

For runners who perform mixed terrain running or trail running, it may be a good idea to choose versatile shoes that are suitable for both asphalt and rough terrain.

Many specialized running stores offer gait analysis where they observe your running style on a treadmill or outdoors.

A simple way to get an idea of your pronation is to perform a wet foot test. Wet the bottom of your feet and stand on a piece of paper. If the entire footprint is visible, you likely have neutral pronation. If the heel impression is very wide and the rest of the foot barely visible, it may indicate overpronation. On the other hand, if only a narrow part of the foot's outer edge is visible, it indicates supination.

A common guideline is to replace your running shoes every 400-800 kilometers. This can vary depending on your running style, weight, and terrain conditions. Regularly inspect your shoes for signs of wear.

Check the soles for cracks, wear, or loosening. If your running shoes no longer feel comfortable or if you experience discomfort or pain, it may be time to invest in a new pair of shoes.

Running shoes are designed with more cushioning and shock absorption to absorb impacts that occur when you run, reducing the strain on your feet, knees, and joints. Training shoes may have less cushioning compared to running shoes because they do not need as much shock absorption for activities with less impact, such as strength training or crossfit.

Don't use the same pair of running shoes every day. By rotating between different pairs, you give the shoes time to dry out and recover between runs, reducing the risk of them wearing out too quickly. Wash your running shoes by hand with lukewarm water and a mild soap solution, and let them air dry at room temperature.