Which running shoes do I need?

How to Choose the Best Running Shoes for Injury Prevention and Performance

With so many options on the market, finding the best running shoes can be a challenge. Whether you’re looking for shoes to prevent injury or boost your performance, the key is to think of your footwear as a tool that supports your body—allowing your feet to function as they’re designed to.

In this post, we’ll explore some key factors to consider when choosing the right running shoes for your needs and highlight some popular brands that offer options for every type of runner.

What Makes a Good Running Shoe?

Here are the essential principles to keep in mind when selecting your next pair of running shoes:

1. Let Your Feet Function Naturally
   Your feet are designed to move, flex, and absorb impact. The best running shoes will allow your feet to do this without unnecessary restriction. Minimalist shoes, like those from brands such as Altra and Vivobarefoot, offer a more natural running experience, allowing your foot to move freely with each stride. These types of shoes can be especially beneficial for runners who prioritize foot strength and natural movement.

2. Offer Protection Without Over-Engineering
   Running shoes should provide protection from the repetitive stress of modern surfaces, but it’s important not to overdo it. Too much cushioning or support can interfere with your foot’s natural mechanics, leading to inefficient movement and potential injuries. Shoes like the Hoka One One Clifton or the Brooks Ghost strike a balance between cushioning and support, offering comfort without completely taking over your foot’s function. These shoes are great for runners who want some extra protection while still maintaining a natural gait.

3. Pay Attention to Your Everyday Footwear
   What you wear when you’re not running is just as important as your running shoes. Tight, rigid, or poorly designed shoes worn throughout the day can cause long-term damage to your feet and affect your performance. Brands like New Balance and Merrell offer everyday footwear options that prioritize foot health, with wide toe boxes and flexible designs that support your foot’s natural movement.

4. Trust Your Body—Self-Selection Works Best
   Ultimately, the best shoe for you is the one that feels right. Studies have shown that self-selected shoes tend to reduce injury risk because your body knows what’s comfortable. Whether you prefer the zero-drop design of Altra or the plush cushioning of Asics Gel-Nimbus, trust your feet to guide you toward the right choice. Trying on different brands and running in them before making a decision can help you find what works best for your unique running style.

So… what are the key takeaways?

Choosing the best running shoes is about finding the right balance between natural foot function, protection, and comfort. Whether you’re a trail runner, road runner, or someone looking for everyday comfort, brands like Altra, Brooks, Hoka, and New Balance offer a variety of options designed to meet your needs.

Remember, your running shoes are a tool to help you perform your best. By focusing on shoes that let your feet function naturally and provide just the right amount of protection, you’ll be setting yourself up for better performance and fewer injuries.

- Dr Mark Murdoch
Chiropractor, MS Sports Medicine