Running myths and realities – Which shoes to wear for running?

Written by:

Alexis Gougeon

Scientifically reviewed by:

Ariel Desjardins Charbonneau

Download the article as a PDF

You're standing in front of the wall of shoes at the sports store, overwhelmed by the options: stability, thick cushioning, minimalist styles, pronation control... Salespeople and ads promise that the right shoe will prevent injuries. The wide range of prices can make the decision even harder.

The price of a shoe does not guarantee its comfort or its ability to distribute pressure under the foot. A 2008 study compared nine models from three brands across three price ranges. The more expensive models did not perform better on these two criteria. The study involved 43 men walking, with an additional treadmill running test conducted on nine men. It did not measure injuries.¹ Our clinic recommends starting with comfort: look for a shoe that feels right as soon as you try it on, then see how it feels when you run in it. This practical advice does not mean that comfort guarantees you won’t get injured.

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What Studies Say About Running Shoes:

A study of two shoe models found that the highly cushioned model resulted in greater impact, especially at the high speed tested²; it did not measure future injuries.
Pronation is the inward movement of the foot during the stance phase. Motion-control shoes are designed to limit this movement. A study found fewer injuries with the model tested, but this does not prove the effectiveness of all such shoes³. Studies examining choices based solely on arch height—the curve under the foot—have focused primarily on military personnel. A previous review found no eligible trials for its research, which was completed in 2007.^{4, 5}
The Minimalist Index describes five characteristics of a shoe: weight, flexibility, sole thickness, the height difference between the heel and the forefoot, and stability features. The score ranges from 0 to 100. A high score indicates a more minimalist model, not better protection against injuries.
If your shoes fit well and you can run without pain, there’s no need to switch to a different style just to follow a trend.

This article helps you compare the comfort, features, and price of running shoes. To optimize your stride, check out our guide to running technique.

Cushioning and injury rates are not mutually exclusive. In a one-year follow-up study, 107 runners who usually ran barefoot and 94 runners who wore shoes reported their distances and injuries. Injury rates, once distance was taken into account, did not differ significantly. Since the participants had already chosen their running style, this comparison does not prove a causal effect of shoes.⁶

What shoes should you wear for running?

The best running shoes are the ones that are comfortable for you, fit your foot width, and suit your running style. Your toes should have plenty of room. Motion control features may be suitable for some people: they are neither mandatory nor should they be automatically ruled out. There is no one-size-fits-all “minimalist” standard that applies to everyone. If you switch to a different type of shoe, adjust the transition based on your tolerance.

When comparing shoes, start by considering your comfort level, then review the following criteria:

The minimalist index helps you compare models without dictating an ideal number⁷.
Motion control features can be discussed based on your comfort and needs.
The weight and flexibility of the shoe should be right for you; a lightweight, flexible model isn't necessarily the most protective.
The shape and width of the shoe should allow room for the toes.

Should you choose your shoes based on pronation or foot shape?

Pronation and foot shape alone are not enough to determine which shoe to choose. Comfort, fit, and the individual’s needs also matter. A 1988 article identified excessive or prolonged pronation as a major cause of plantar fasciitis, a condition involving pain in the band of tissue under the foot, often felt in the heel.⁸ A 2009 clinical review found no definitive link between specific foot movement patterns and injury mechanisms. Furthermore, three trials involving military recruits found little difference in injury rates between shoes selected based on arch height and a standard stability shoe provided to all participants. These results do not apply to all situations involving recreational runners.^{4, 9}

In another study, 372 recreational runners were followed for six months. A motion-controlled version and a standard version of the same model were compared. Injuries were reported by 17.6% of participants wearing the motion-controlled version, compared with 32.4% wearing the standard model. A secondary analysis suggested a benefit primarily among individuals with more pronated feet, but the subgroups were small³.

However, the 2022 Cochrane review rates the overall evidence as very uncertain when comparing motion control shoes to neutral or cushioned shoes. Therefore, a positive result from a single trial is not sufficient to recommend a specific technology for every individual¹⁰. If you have flat feet, see our article on running with flat feet.

Is running barefoot or in minimalist shoes more risky?

The risk of injury when running barefoot or in minimalist shoes depends, in particular, on the type of injury and how well the runner adapts to the change. In the group followed for one year, barefoot runners had fewer muscle, bone, or joint injuries per person, but they also ran less. The rate adjusted for distance was similar. They had more injuries to the sole of the foot and reported fewer cases of plantar fasciitis. The data suggested fewer knee and hip injuries, but more calf injuries; these latter differences remained uncertain.⁶

A transition can also alter the stress placed on the bones of the foot. In a small study, 10 of the 19 people who gradually switched to a minimalist shoe model showed more signs of bone response on medical images after 10 weeks. This finding was more common than among those who continued wearing their usual shoes. It does not mean that all 10 of these people had a fracture¹¹.

Does running on asphalt require shoes with more cushioning?

Asphalt alone isn't enough to determine the right level of cushioning for you. There are few studies on running surfaces, and their results vary depending on the injury and the participants. They don't allow for a one-size-fits-all rule for all runners¹². The comparison between running barefoot and in shoes did not test asphalt against another surface.⁶ In the same vein, see our article on running and osteoarthritis.

What other factors should I consider for my shoes?

Price, your current comfort level, your symptoms, and the pace of the transition to a new model are other factors to consider. A high price does not guarantee a better experience. If your shoes fit you well, there’s no need to switch to a different category. A transition to a very different model requires a pace that’s tailored to your tolerance.

Price alone is not enough to judge comfort or the distribution of pressure under the foot.
If you run pain-free and your shoes fit well, there’s no need to switch to a different type. A performance goal may justify comparing options, though there’s no guarantee that a switch will be beneficial.
If you’re just starting to run, choose a comfortable pair of shoes and gradually increase the duration and frequency of your runs based on how your body responds. There’s no specific “minimalist” guideline established as a starting point for all new runners. How to progress with your training is something to discuss, and there are no rules that guarantee you won’t get injured. Check out our guide to starting to run without getting injured, and our article on the best age to start running.
If you’re switching to more minimalist shoes, make the transition gradually. Your feet and legs need time to adjust to a different type of shoe. There’s no universal formula for how long the transition should take. The same schedule might be too fast for some people. Proceed at your own pace and reduce your use of the new shoes if the pain increases. If pain persists, find out what to do about a running injury.
In the 2018 study, 12 men who were heel-strikers tested two models at speeds of 10 and 14.5 km/h. At the higher speed, the highly cushioned model produced a higher peak impact and a faster rise in force. The leg resisted compression more effectively during the stance phase. At 10 km/h, the peak impact was also higher, but the faster rise in force and the increased resistance of the leg were not clearly established.² These measurements do not prove that all thick-soled shoes increase the risk of injury. If you switch to a different model, pay attention to your comfort and your running form.

Another study, involving 848 runners followed for six months, found fewer injuries with a softer sole than with a firmer version. The benefit was most pronounced among lighter runners, according to the study’s categories. This result applies to two specific versions, not all thick-soled shoes¹³. The 2022 Cochrane Review remains uncertain about the magnitude of the overall effect, as the trials yield varying results¹⁰.

The content of your workout matters, too. Adding stairs or jumps changes the demands placed on your body. Take these activities into account when you increase the intensity of your workouts. The comparison between running barefoot and in shoes shows that the types of injuries can differ, without proving that cushioning alone has an effect⁶. To understand how to adjust your running volume, see our article on overuse injuries.

Are my shoes the cause of my running injury?

A running injury can result from several factors; your shoes are not necessarily the sole cause. The hip muscles help control leg movements. In studies on iliotibial band syndrome—a painful condition on the side of the knee—exercise programs that included hip strengthening often improved pain and functional ability. These results do not prove that weakness in these muscles was the cause of every injury, nor that strengthening alone is sufficient in all cases.^{14, 9} Whether it’s the shoe, the hip, or running form: none of these factors alone explains the entire issue. For more information, see our guide on iliotibial band syndrome and our article on why I always get injured while running.

Where can I learn more about running shoes?

The first episode of the “Parle-moi de santé” podcast, hosted by our physical therapist Alexis Gougeon, discusses shoes and running injuries. The guest is physical therapist Blaise Dubois. You can listen to it on YouTube or Podbean.

Episode 1: Running with Blaise Dubois

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Sources

Our physical therapists defined the research strategy, plan, and clinical content of this article. An AI tool assisted with the literature review and text editing to ensure consistency in content and writing style.

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