How to choose running shoes: fit, cushioning and when to replace them

Walk into any running store and you’ll hear about pronation, stability and motion control. The research on running shoes is more humbling, and more useful: the right shoe for you is usually the one that simply feels right.

What the research says

Comfort matters. A review by biomechanist Benno Nigg and colleagues found that despite decades of changing designs, running injury rates haven’t fallen much, and there is little evidence that matching a shoe to foot type (such as pronation) prevents injury. They proposed the “comfort filter”: runners tend to choose shoes that suit their natural movement, and choosing a comfortable shoe may help reduce injury risk.^[1]

Cushioning may help some runners. In a randomized trial of 848 recreational runners given either softer or harder versions of the same shoe, those in the harder shoes had a higher injury risk, and the protective effect of more cushioning was seen mainly in lighter runners.^[2]

Training matters more. An umbrella review of the risk factors for running injuries found that running and training characteristics, along with health, lifestyle and biomechanical factors, had the largest effects.^[3] No shoe makes up for doubling your mileage in a month.

How to choose

1. Shop later in the day, when your feet are slightly larger, and wear the socks you run in.
2. Get measured, length and width. Many people wear shoes that don’t fit their feet.^[4]
3. Leave about a thumb’s width between your longest toe and the end of the shoe.
4. Check the width. The widest part of your foot should sit comfortably in the widest part of the shoe, with no pressure on the little toe or a bunion.
5. Run in them, on a treadmill or outside. Choose the pair that feels most comfortable, not the most expensive or the most “supportive.”
6. Think about your running: road or trail, long easy miles or speed work.

Changing shoe types

Switching to a very different shoe, such as a lower heel-to-toe drop, a minimal shoe or a much firmer ride, changes the load on your feet and calves. Make the change gradually, alternating with your old shoes, and build mileage slowly. Achilles and calf problems often follow a sudden switch. See Achilles pain in runners.

When to replace them

There’s no exact mileage. Replace your shoes when the midsole looks compressed or creased, the outsole is worn through in places, or they feel flat and different from when they were new. Rotating two pairs lets the foam recover between runs.

If you have foot pain

A new shoe isn’t always the answer. Persistent heel, arch, shin or forefoot pain deserves an evaluation, and sometimes a look at how you run. See what gait analysis shows, custom orthotics and sports medicine.

When to see a podiatrist