What Running Shoe Is Best for Me? A Podiatrist's Guide
Updated: 5 hours ago
With so many running shoes, brands and types of shoe available, choosing the right pair can feel overwhelming.
Walk into a running store and you might see shoes ranging from $180 all the way up to $350 and beyond. So where do you even start?
And more importantly, do you really need to spend $350 on a pair of running shoes?
The short answer is no, not necessarily.
Choosing the right running shoe comes down to a few key things: your goals, your experience, how much you plan to run, the shape of your foot and, ultimately, what feels comfortable when you run.
How much should you spend on running shoes?
The most expensive shoe is not automatically the right shoe for you.
If you are a beginner who is just starting to run, one good, comfortable pair of running shoes is generally all you need. There is no need to have a different shoe for every type of run when you are getting started.
As you become a more experienced runner and increase your training volume, a shoe rotation can start to make sense. That might mean one shoe for easy and recovery runs, another for faster sessions, and a dedicated race day shoe.
But do not feel like you need to buy the entire range straight away. Start with what you need now, not what you might need six months from now.
Neutral or stability: which one do you need?
One of the first things you will notice when looking for running shoes is the choice between neutral and stability models.
For most runners, a neutral shoe is a sensible place to start.
If you have very flat feet, or your ankle rolls significantly inward when you run, you may benefit from a stability shoe. However, foot shape on its own does not necessarily mean you need extra support. Plenty of people with low arches run comfortably in neutral shoes for years.
If you are unsure, an assessment with a podiatrist or an appropriately qualified running professional can help work out whether a stability shoe is likely to suit you.
The key takeaway is this: do not assume you need a stability shoe simply because you have flat feet.
If flat feet are your main concern, we have written a more detailed guide on choosing running shoes for flat feet.
"I have wide feet and normal shoes do not fit"
If you have ever tried to squeeze a wide foot into a standard running shoe, you will know how uncomfortable it can be. Rubbing across the forefoot, numbness in the toes, blistering along the side of the foot and nails that keep bruising are all common complaints, and they are often a fit problem rather than a foot problem.
Fortunately there are more options for runners who need extra room than there have ever been. Look for:
An anatomical or naturally shaped toe box
Wide (2E) options
Extra wide (4E) options
Brands and models designed with a broader forefoot
Brands such as Topo Athletic are worth considering if you prefer a more anatomical foot shape and room for your toes to spread naturally. Several mainstream brands also produce their popular models in 2E and 4E, so you do not always have to change brands to find more room.
A few things worth knowing about width:
Your foot spreads as you run. A shoe that feels snug standing still in the shop will feel tighter at kilometre ten, so shop later in the day when your feet are naturally a little larger.
Length and width are related. Many people size up a full size to get width, which then leaves too much length and lets the foot slide forward. A genuine wide fitting is usually a better answer than a longer shoe.
Volume matters too. Depth through the midfoot is a separate issue from width across the forefoot, and it matters more if you wear an orthotic.
Your foot should not feel like it is being squeezed into the shoe. Your toes should have enough room to move, and your foot should feel secure without excessive pressure across the forefoot.
Do you need different shoes for different runs?
As your running progresses, you may find that having different shoes for different types of training makes your running more enjoyable.
Easy and recovery runs
For easy and recovery runs you are generally looking for something comfortable, cushioned and reasonably light. These runs make up a large proportion of most runners' training, so comfort is king.
You do not need the fastest or most expensive shoe here. You want something that feels good kilometre after kilometre and lets you finish your run feeling like you could go again tomorrow.
Intervals and faster sessions
When you are doing intervals, tempo runs or other faster sessions, you may want something lighter, more responsive and more energetic. Some shoes worth considering in this category include:
ASICS Superblast and Megablast
New Balance Rebel v5
Mizuno Neo Vista
These give you a little more responsiveness when you pick up the pace, without being a dedicated racing shoe.
Race day
Race day is where the technology gets interesting. Modern super shoes typically combine a very responsive foam with a carbon fibre plate, which together create a fast and efficient ride. Examples include:
ASICS Metaspeed
Nike Alphafly
New Balance SC Elite
These can be excellent for racing, but they are not the shoes you need for every training run. They tend to be less durable, more expensive and more demanding on the calf and Achilles, so most runners are better off saving them for the sessions that matter.
When it is worth seeing a podiatrist
You do not need a podiatrist to buy running shoes. Plenty of people get along perfectly well by walking into a good running store and trying a few pairs.
It is worth booking an assessment when:
You keep getting the same injury. Recurring shin pain, heel pain, Achilles pain or forefoot pain that returns every time you build your mileage is worth investigating properly. Footwear is usually only part of that picture.
You have been told you overpronate but nothing has helped. Pronation is normal, and how much of it matters depends on your symptoms and your training load, not on how your arch looks standing still.
Nothing fits. Wide feet, high volume feet, bunions, clawed toes, a significant leg length difference or a history of foot surgery all make off the shelf fitting harder.
You are coming back from an injury and want to know whether your current shoes are helping or working against you.
You are stepping up significantly, for example moving from parkrun to a half marathon or marathon block, and want your setup right before the mileage climbs.
You wear orthotics and need to know which shoes will actually accommodate them. Not every running shoe has the depth or the removable insole to take a device comfortably.
A running assessment at our clinic typically involves a discussion of your training history and goals, an examination of your foot posture and joint range, a look at how your foot behaves under load, video gait analysis on the treadmill, and a review of the shoes you are currently running in. We ask you to bring your current running shoes, because the wear pattern on a shoe you have actually run in tells us a great deal.
The output should be a clear explanation of what we found and practical direction on what to run in, rather than a generic recommendation.
So what running shoe is best for you?
There is no single running shoe that is right for everyone. The right shoe for you depends on your goals, your running experience, your foot shape, your training and, perhaps most importantly, how the shoe feels on your feet.
If you are just starting out, keep it simple. Find one comfortable, well fitting pair and start running. As your running progresses you can start experimenting with different shoes for different sessions.
And do not get caught up in the idea that you need the most expensive shoe available. A $350 shoe is not automatically better for you than a $180 one.
The right running shoe is the one that fits your foot, suits your running and makes you want to get out the door. That is a much better place to start.
If you would like a more thorough look at your feet, your gait and your footwear, you can book a running assessment at our Albany Creek clinic.
About the author
Isaac Wilcock is a podiatrist at My Family Podiatry in Albany Creek, Brisbane. He graduated from QUT with a Bachelor of Podiatry in 2018 and spent two years in regional Central Queensland before returning to Brisbane. A runner and triathlete himself, he has a particular interest in running injuries and footwear. AHPRA registration POD0002251247.
