Running Shoes and Injury Prevention: Does Your Shoe Choice Really Matter?

Walk into a running store and it's easy to feel like choosing the wrong shoe will ruin your knees.

The reality is more nuanced.

There isn't one perfect running shoe

Different runners prefer different levels of:

• cushioning
• stiffness
• heel-to-toe drop
• support
• weight
• responsiveness

There isn't one shoe that is universally best for preventing injuries.

Comfort matters

A shoe should generally feel comfortable and appropriate for the type of running you're doing.

If you are comfortable in a particular shoe and running well, you don't necessarily need to change because someone tells you your foot “needs” a completely different type.

What about pronation?

Pronation is a normal part of running.

Seeing someone's foot pronate does not automatically mean it needs to be corrected.

Footwear decisions should be based on the individual rather than one movement characteristic.

When can shoes contribute to problems?

A rapid footwear change can alter loading.

For example, suddenly changing:

• heel-to-toe drop
• cushioning
• shoe stiffness
• plated versus non-plated shoes
• while maintaining the same training load may expose tissues to unfamiliar demands.

Training load still matters

A runner who rapidly increases from 20km to 50km per week isn't necessarily injured because they chose the wrong shoe.

Often the more important question is: Was the body prepared for the amount of running being asked of it?

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