A Simplified Guide for Choosing Running Shoes

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by Matt Ferlindes, PT, DPT, SCS Physical Therapist, Sports Certified Specialist Advocate Health

Walk into any running shoe store and you see dozens, if not hundreds, of different styles and brands of running shoes. It can be overwhelming – making it difficult to see past the fads and advertisements to choose the right shoe.

So, how can you find the right shoe? Let’s look at some evidence-based recommendations.

(Photo by Running shoes)

Comfort

Keep it as simple as possible; choose a running shoe based on comfort.

We’ve all been there – you’ve read about a new shoe, your running friends have recommended it and now you’re ready to pick up a pair. While at the store, you put them on, take a few steps and then run down the shoe store aisle to find out that the “perfect” shoe is NOT perfect for you.

Everyone is different which means that your feet, body and running mechanics are unique to you. To find perfection, comfort and speed for you, don’t be afraid to try multiple shoe styles and brands before you buy.

Research also supports the “comfort” strategy. Articles suggest that when we choose a more comfortable shoe, we tend to run more naturally.1 Additionally, wearing more comfortable shoes can improve your overall running economy.2

The next time you step into a running shoe store, try on different styles and brands of shoes. Run in them within the store to determine what feels the most comfortable and natural for your feet. This process will help to narrow down what shoe features you do and don’t like, thus making it easier to select your next pair of shoes miles down the road.

(Photo by USA Triathlon)

Alternate Shoes

Another great research-supported suggestion for runners is to rotate between multiple pairs of running shoes. Malisoux et al. in 2013 found that switching between pairs of shoes can lead to a 39% reduced risk for an injury.3


Variation is the key to this benefit. When you alternate shoes, your foot and body receive varied stimuli and levels of load. As a result, this provides an opportunity for your body to adapt while your tissues increase resilience. This also allows time for your shoes to recover from impact between running sessions.


While alternating between different styles and brands may likely be beneficial and provide more variety, this specific aspect of shoe rotation may not have been included in the identified research.


In the end, despite all the hype and various technologies applied to shoes, our main evidence-based benefits come down to two relatively simple ideas:

• Select shoes that are comfortable

• Alternate between multiple pairs of shoes

Employing these two concepts when selecting your next pair of running shoes should help make your decision easier and more beneficial to your feet.


About Advocate Health:

Advocate Health is proud to be the medical provider of USA Triathlon. Headquartered in Charlotte, North Carolina, Advocate Health has a combined footprint across six states – Alabama, Georgia, Illinois, North Carolina, South Carolina and Wisconsin. As the third-largest nonprofit, integrated health system in the United States, Advocate Health is a national leader in clinical innovation, health outcomes, consumer experience and value-based care.


References:

  1. Nigg BM, Baltich J, Hoerzer S, Enders H. Running shoes and running injuries: mythbusting and a proposal for two new paradigms: ‘preferred movement path’ and ‘comfort filter.’ Br J Sports Med. 2015;49:1290-1294. doi:10.1136/bjsports-2015-095054
  2. Van Alsenoy K, Van Der Linden ML, Girard O, Santos D. Increased footwear comfort is associated with improved running economy – a systematic review and meta‐analysis. European Journal of Sport Science. 2023;23(1):121-133. doi:https://doi.org/10.1080/17461391.2021.1998642
  3. Malisoux L, Ramesh J, Mann R, Seil R, Urhausen A, Theisen D. Can parallel use of different running shoes decrease running-related injury risk? Scand J Med Sci Sports. 2013. doi:10.1111/sms.12154