How to Choose A Running Shoe
New to the APEX Team is Doctor Kevin Le, DPT, a physical therapist who doubles as a running & endurance coach and avid triathlete. In this article, he shares his expert insight from both medical and performance perspectives. This will help runners of any ability avoid the marketing schemes and find the right shoe for them.
This is about how to choose a running shoe that has scientific evidence and isn’t just a marketing scheme by a running store. Expert insight provided by endurance athlete and doctor of physical therapy, Kevin Le, DPT.
What Does the Research Say?
A growing body of evidence suggests that prescribing shoes based on arch height or pronation is not strongly linked to injury prevention. For example:
- A 2022 study reviewed shoe prescription methods and found no significant reduction in injury risk when shoes were selected based on arch height and pronation. (Source)
- A 2014 analysis from the Journal of Orthopaedic & Sports Physical Therapy similarly concluded that selecting shoes based on foot shape and movement patterns is not supported by robust evidence. (Source)
Instead, leading researchers and clinicians recommend choosing a shoe based on comfort. A shoe that fits well, allows your foot to move naturally, and feels good during a run is more likely to support your performance and reduce injury risk than one selected based on outdated biomechanical theories.
The Role of Training in Injury Prevention
While finding the right shoe is important, it’s only part of the equation. How you train plays a much bigger role in injury prevention and performance. Common training errors include:
- Doing too much too soon: Rapid increases in mileage or intensity.
- Too fast too often: Insufficient recovery between high-intensity runs.
These mistakes can overload tissues, increasing the risk of injuries such as shin splints, runner’s knee, or plantar fasciitis. This is why expert guidance from a coach or physical therapist can be invaluable when starting or refining your running routine.
Specialized Shoes for Injury Recovery
If you’re already dealing with an injury, the right shoe can help reduce stress on specific tissues and support recovery. For example:
- High heel-toe drop: Reduces load on the calf and Achilles tendon. Ideal for managing Achilles tendinopathy or calf strains.
- Rocker sole: Lowers stress on the ankle and forefoot. Useful for conditions like metatarsalgia or arthritis.
- Low heel-toe drop: Reduces load on the knee. Beneficial for runners managing patellofemoral pain (runner’s knee).
Working with a physical therapist experienced in running injuries and biomechanics can help identify the best shoe for your specific needs.
Practical Tips for Choosing the Right Running Shoe
- Focus on Comfort: Select a shoe that feels good when you run. If it’s not comfortable in the store, it won’t magically improve on the road.
- Pay attention to toe box width, arch support, and overall fit.
- A 2015 study found that comfort was the most reliable predictor of injury prevention in runners. (Source)
- Don’t Overcomplicate It: Avoid shoes with excessive “bells and whistles” that may restrict natural foot movement.
- Some minimalist shoes aim to replicate barefoot running but may not be suitable for everyone.
- Maximalist shoes with extra cushioning may work well for runners who prefer additional shock absorption but create unstable surfaces for your legs to work on.
- Start with a moderate-cushioned neutral shoe and work outward from there.
- Test Them Out: Many running stores offer a treadmill or return policies that allow you to test shoes in action.
- Run at least a few hundred yards to ensure they’re a good fit.
- Rotate Your Shoes: Using multiple pairs of shoes for different types of runs (e.g., long runs, speed work) can reduce repetitive stress and improve overall foot health.
A Word on Gait Analysis
- Some running stores offer gait analysis to identify “imbalances” or “flaws” in your running form. While this can be insightful, research shows that trying to “correct” your gait isn’t always necessary or beneficial. Every runner has a unique stride, and the best approach is often to work within your natural movement patterns rather than against them.
Build a Strong Running Foundation
The bottom line? Your choice of running shoes matters, but how you train matters more. Focus on comfort, avoid training errors, and seek expert guidance to stay injury-free and achieve your running goals. Dr. Kevin Le and the team at APEX are here to help you every step of the way, whether you’re selecting your first pair of running shoes or preparing for your next marathon.
Start your journey with confidence. Schedule a consultation today to create a training plan that works for you!
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