Myths and Facts About Running – What Shoes Should You Wear for Running? | Physioactif
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Running myths and realities – Which shoes to wear for running?

Written by:
Alexis Gougeon
Scientifically reviewed by:
Ariel Desjardins Charbonneau
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You're standing in front of the shoe wall at the sports store, overwhelmed by options: stability, maximum cushioning, minimalist, anti-pronation... Salespeople and advertisements promise that the right shoe will prevent your injuries. With prices ranging from $100 to $300, this decision can feel stressful.

Good news: The price of a shoe has no correlation with injury prevention.¹ The most important criterion is much simpler: comfort. If the shoe is comfortable for you, it's likely the right choice. What science teaches us about running shoes:
  • Heavily cushioned shoes increase the speed of impact with the ground (an injury factor)¹
  • "Anti-pronation" technologies have not proven effective in preventing injuries.
  • A minimalist index of 60-70% is recommended for most runners.
  • If you are not currently injured, do not change your shoes.

This article will guide you to make an informed choice without breaking the bank. To also optimize your stride, consult our guide on running technique.

What shoes should you wear for running?

Comfort is the main criterion. Choose shoes with a minimalist index of 60-70%, that are lightweight, flexible, without anti-pronation technology, and that respect the natural shape of your foot without compressing your toes.

  • For most runners, the following criteria should guide shoe selection:

The most important criterion is comfort.

  • A minimalist index of at least 60-70% (to understand the minimalist index: https://lacliniqueducoureur.com/indice-minimaliste/ )
  • No support technology such as anti-pronation.
  • Be lightweight and flexible.
  • Respect the natural shape of the foot without compressing the toes.

What other factors should I consider for my shoes?

Price has no connection to quality or injury prevention. If you are not injured, do not change anything. For a transition to more minimalist shoes, allow one month of adaptation for every 10-20% increase in the minimalist index.

  • The price of the shoe is not correlated with quality, comfort, or injury prevention.
  • If you are not injured and do not want to improve your performance, do not change ANYTHING!
  • If you are starting to run, you should get shoes with a minimalist index of at least 60-70% and carefully manage your progression with these shoes.
  • If you decide to switch to more minimalist shoes, you should do so gradually to avoid injuries. For every 10-20% increase in the minimalist index, you should allow approximately one month for adaptation. So, if you go from 30% to 100%, this transition should take about 7 months. This also applies when going from 90% to 20%.
  • The more you wear heavily cushioned shoes, the more likely you are to run with long strides and aggressively strike the ground with your heel. Both of these behaviors increase the speed of impact force with the ground, which is correlated with injuries.

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Where can I learn more about running shoes?

The podcast "Parle-moi de santé" by our physiotherapist Alexis Gougeon discusses the prevention and treatment of running injuries in episode #1, available on YouTube and podcast platforms.

You can listen to the podcast "Parle-moi de santé" produced by one of our physiotherapists, Alexis Gougeon. Episode #1 discusses running.

Episode #1: Discusses prevention and treatment of running injuries.

Find the episode on YouTube:

Click below to listen to episodes on podcast platforms:

Sources

  • Kulmala JP (2018). Running in highly cushioned shoes increases leg stiffness and amplifies impact loading. Scientific reports.
  • Clinghan R (2008). Do you get value for money when you buy an expensive pair of running shoes?. British Journal of Sports Medicine.

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