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

• Highly cushioned shoes increase ground impact speed (injury factor)¹
• Anti-pronation technologies have not been proven to be effective in preventing injury.
• 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 help you make an informed choice without breaking the bank. To optimize your stride, check out our guide to 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?

The price has no bearing on quality or injury prevention. If you are not injured, do not change anything. When transitioning to more minimalist shoes, allow for a month of adjustment for every 10-20% increase in the minimalist index.

• The price of a shoe is in no way correlated with its 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 new to running, you should purchase shoes with a minimalist index of at least 60-70% and carefully gauge your progress with these shoes.
• If you decide to switch to more minimalist shoes, you should do so gradually to avoid injury. For every 10-20% increase in minimalism, you should allow about a month for adjustment. So if you are going from 30% to 100%, it should take about 7 months. The same applies if you are going from 90% to 20%.
• The heavier your cushioned shoes are, the more likely you are to run with long strides (big steps) and strike the ground hard with your heel. Both of these behaviors increase the speed of impact with the ground, which is correlated with injuries.

Where can I learn more about running shoes?

The podcast "Parle-moi de santé" (Talk to Me About Health) 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 "Talk to Me About Health" 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:

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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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