When you’re looking for new running shoes, finding your size is likely the first place you start, and after that, choosing from the numerous and even confusing features claiming to help you run faster, farther, and with less effort can be overwhelming. With all of the flash and marketing speak, it can be easy to overlook some of the most essential elements to look for when finding the best fit for your anatomy and running style.
For instance, determining your gait pattern—whether neutral, overpronation, or supination—is crucial for selecting the best shoes for your feet. Each running style will do best with specific levels of support and cushioning to prevent strain and injuries that can occur if you run in the wrong shoes. Other issues like waiting too long before replacing an old pair, wearing ill-fitting shoes, or using a pair designed for a different surface can cause problems that set your running goals back. So, it’s worth learning what to avoid and how to choose the ideal running shoes for your feet.
Common Running Shoe Mistakes
“Choosing the right shoes is key—your shoes should fit comfortably and provide enough support for running,” says Dr. Chris Mohr, Doctor of Exercise Physiology. Some common mistakes people make with their running shoes that can lead to problems include not replacing them on time, using shoes designed for the wrong surface, and not getting the best fit for your feet.
Wearing Worn-Out Shoes
When shoes wear out, they no longer provide the support and comfort they once did, leaving you vulnerable to strain and injuries. Dr. Gregory Alvarez, DPM, FACFAS, a Doctor of Podiatric Medicine and Fellow of the American College of Foot and Ankle Surgeons with Ankle and Foot Centers of America, recommends replacing your shoes every 300 to 500 miles or when you notice a decline in the cushioning and support. Just be sure to break in your new shoes slowly to avoid any potential problems from adjusting to less flexible shoes that haven’t yet conformed to your foot shape.
If you don’t know how many miles your shoes have logged, look for signs such as worn down or balding treads on the outsole, midsole compression, uneven wear causing them to lean to one side, holes or fraying, heel wear, and whether you’re experiencing any new aches and pains. Another tell-tale sign is noticing a “dead” feeling when your shoes no longer have the bounce or responsiveness they once did. This is a sure sign the midsole foam has lost its energy-return ability.
Using Shoes for the Wrong Surface
Aside from finding the appropriate size, fit, width, and support, it’s important to choose running shoes for the specific ground contact material, says Dr. Rebecca Pudvah, Doctor of Physical Therapy, Orthopedic Clinical Specialist, and Certified Strength and Conditioning Specialist with Athletico Physical Therapy. “Ground contact material is the surface of the shoe, meaning court shoes, trail shoes, or track shoes, which should be worn on appropriate surfaces,” she says. In other words, if you are running on a trail, choose trail running shoes and not road runners, and vice versa.
Ignoring Proper Fit
“It’s important to choose running shoes that match your foot type and running style,” says Alvarez. This means understanding your gait style as well as your foot width and comfort preferences. “Some brands run more narrow or offer more forefront or heel support, while others provide a wider toe box and have minimal, if any, heel drop. Finding the best shoe for you is what matters,” says Mohr. Those who have a wide foot should shop for running shoes specifically for wide feet.
Consequences of Wearing the Wrong Running Shoes
Without the right shoes, you’re unlikely to get the best performance from your running sessions. The construction of your shoe can actually have an impact on your running performance. For example, research shows that using highly cushioned running shoes can improve running performance and efficiency and help you stay efficient when recovering from muscle strain due to previous training.
Wearing the wrong shoes is also a major cause of foot problems in runners, says Alvarez. “Shoes that don’t fit well or lack proper cushioning and support can lead to issues like runner’s toe (black toenail), blisters, and calluses,” he says.
Research shows that up to 79% of runners experience injuries, and 97% of these injuries occur in the lower limbs, including the knee, lower leg, foot, and ankle. The injury rates are 17.8% for new runners, 7.7% for recreational runners, and 3.5% for elite or professional runners per 1,000 hours of running. Some common types of injuries and conditions that can arise if you wear the wrong running shoes include:
- Metatarsalgia: Causes pain and swelling in the ball of the foot, which can be made worse by tight shoes or shoes that aren’t supportive enough when performing high-impact movements. “Managing this condition involves wearing shoes with adequate cushioning, possibly using metatarsal pads,” says Alvarez.
- Extensor tendonitis: Inflammation in tendons along the top of the foot, often caused by tight laces or overuse. To manage extensor tendonitis, consider loosening your shoelaces and using lacing techniques that reduce pressure on the tendons, says Alvarez.
- Achilles tendonitis: Results from overuse and strain of the Achilles tendon, leading to pain and stiffness at the back of the heel. According to Alvarez, wearing shoes without adequate heel support can be a contributing factor.
- Plantar fasciitis: Characterized by pain in the heel and bottom of the foot due to plantar fascia inflammation. Alvarez recommends using orthotics or supportive shoes and avoiding walking barefoot on hard surfaces to help manage it.
- Stress fractures: Tiny bone cracks caused by repetitive force or overuse. Once healed, Alvarez recommends gradually returning to activity, focusing on proper running form and footwear to help prevent recurrence.
- Shin splints: A common problem for runners, shin splints cause pain along the middle third of the shin bone. They happen when the muscles pull on the bone because of increased load and repetition, says Dr. Mehrnaz Nodehi, Doctor of Physical Therapy and Board-Certified orthopedic clinical specialist with Fyzical. Shoes lacking support because they are worn out, low quality or the incorrect style for your foot or running surface can lead to shin splints.
Finding the Right Shoes
Getting fitted by a professional is likely the best way to ensure you choose the right running shoes. “I always recommend people go to a running shoe store where they can analyze your foot and recommend a good shoe based on what kind of training you are doing,” says Dr. Christynne Helfrich, PT, DPT, OCS, a physical therapist at Hinge Health. “I typically recommend people get a neutral shoe with medium support. If that is not enough, you can always add in a shoe insert to make it more supportive, but it’s hard to take support out,” she adds.
Factors to consider when choosing shoes include your gait pattern, cushioning, support, and stability. Your shoes should have enough cushioning to absorb impact and reduce joint stress. The amount of cushioning can vary depending on personal preference and running style. Opt for brands, such as Nike running shoes, that come in a wide range of designs to accommodate a variety of running styles and needs.
Shoe Selection Tips For Your Gait Style
Neutral: Neutral pronators have a balanced foot strike, with the foot rolling slightly inward upon ground contact.
- Look for: Shoes with moderate support and cushioning, a neutral shape, and medium arch support designed to maintain correct alignment. These shoes work for most runners.
Overpronation: Overpronators excessively roll their feet inward during the gait cycle.
- Look for: Motion control shoes that provide extra support and prevent your foot from rolling inward too much. Look for shoes with inside arch support, midsoles with two firmness levels, and reinforced heel counters.
Supination: Supinators roll their feet outward, putting more pressure on the foot’s outer edge.
- Look for: Neutral shoes with plenty of cushioning, flexible shoes that allow natural foot movement, and shoes with extra cushioning to absorb impact.
Other features to consider are breathability, durability, weight, heel drop, and other factors based on when and where you run. Shoes with breathable mesh uppers help keep your feet cool and dry during runs, and shoes made with high-quality materials tend to last longer, giving you more miles before needing a replacement.
Weight is also crucial—lighter shoes can boost your running efficiency, but they should still offer enough support and cushioning. Also, pay attention to the heel-to-toe drop, which is the difference in height between the heel and the forefoot. A lower-drop shoe may be more beneficial for the occasional runner, as research shows a lower risk of injury. However, for regular runners, a running shoe with a higher heel-to-toe drop may be more beneficial because it provides more cushioning that may help minimize overuse injuries.
Traction is important, too, especially if you run on different surfaces like trails or wet roads. The outsole should give you a good grip to prevent slipping. For those who run in low-light conditions, reflective elements on your shoes can increase visibility and keep you safer.
Bottom Line
Finding the right running shoes for you can help you avoid common injuries and help support your running regimen. While there are a few things you can do to ensure you get the right pair, like knowing your running style and foot type, the best running shoes are, ultimately, the ones that feel most comfortable to you. It’s always a good idea to try on several pairs and, if possible, take them for a test run to see how they perform.
