First published: July 19th, 2022. Last updated: March 7th, 2026
First and foremost, there isn’t one best shoe. If you came here looking for me to tell you that, you’re outta luck. There is no one best running shoe for everyone. We are all different, and there are different shoes for different activities, road running, trail running, track running, hiking, walking etc. But this post will outline what to consider when buying new running shoes, and what the latest research says so that you can make an informed decision.
Getting recommendations from your friends is a good place to start, but remember that everybody has their own favourite brands and styles that work for them. And again, we’re all different. The most important thing to do is to find what works for you and your feet. You may end up trying a few different brands or styles before you find the best pair for you. A specialised running store will be able to help you here with measuring your feet for your true size and width.
Things to consider when purchasing new running shoes:
Firstly, what specifically are you going to be doing in them? Are you running mostly road, or trail? What season are you buying them for? Do you need to factor in breathability, traction, or waterproofing?
Generally, your running shoes will be a half size bigger than casual shoes. You need to allow room for your feet to swell up a little. Trail shoes may be a half size bigger again, you need space for your toes on those speedy descents. Nobody likes black toenails.
Running Shoe Widths & Fit
Once you’ve been properly fitted in store, you should have an idea of the shape of your foot, regular, wide, or narrow. These are known as B width, D width, and A width, respectively. Most brands will have a regular (B) and wide (D) fit in most of their styles. Some brands tend to run a little narrower (Nike, Asics, Solomon) or wider (Topo, Saucony, Altra) in general so be mindful of that.
💡Fit tip: A regular men’s shoe, is a wide women’s wide. If you need a women’s D width and it’s not available, try the men’s. You will generally size down 2 sizes, but be sure to try them on just in case.
The next thing to consider is the type of shoe you might need. You will see shoes listed as neutral, support, cushioned etc. Don’t get sucked into marketing hype around stability shoes though, everybody DOES and SHOULD pronate; it is a natural, normal, and much needed movement of your foot. It’s overpronation that is a potential concern, and this is where your foot rolls in excessively. You can read an excellent article from Kintec here.
Supportive shoes and insoles can always help to manage symptoms, but this should be a short-term fix and the issue of foot strength should definitely be addressed too. Our foot needs to be able to do its job, and that’s going to be really limited in a stiff and “supportive” shoe.
Heel Drop
Heel drop is another thing to consider, the caveat is your personal injury history. The lower the heel drop, the more calf and ankle flexibility is required. The higher the drop, the more load is placed in the knee, hip, and lower back.
If you are transitioning, it’s recommended that you drop down slowly in 2mm increments, and do some work on flexibility through the calves and mobility through the ankle if you need it. Heel drop is also something to be mindful of if you are switching brands.
The Running Clinic uses the “Minimalist Index” (MI), a validated scale designed by a group of 42 experts from 11 countries, to quantify how minimal a running shoe is. They describe minimalist shoes as having high flexibility, low heel to toe drop, low weight, lower stack height, and fewer stability devices.
They recommend treating changes in shoe minimalism like a training progression. Their conservative guideline is about one month for every 10 to 20 percent change in Minimalist Index, with transition speed affected by factors such as age, general health, mechanics, and footwear habits. They also note that if you’re dealing with an acute running injury, mechanical stress quantification should be the first treatment option, and footwear can be used as an additional tool to reduce stress on specific body parts.
What does the research say about running shoes and injury risk?
Over the last decade or so, research has moved away from the idea that there is a single “injury proof” shoe. A six-month trial in leisure time runners found no overall difference in injury risk between low, medium, and high heel to toe drop shoes, although low drop shoes could be more hazardous for regular runners.
Other research suggests that some runners may benefit from different stability features depending on their foot posture and injury history, and that comfort and how the shoe allows you to move matters too.
One prospective study also found that runners who rotated between different shoe models had a lower risk of running related injury than runners who used only one pair, likely because small changes in shoe design shift load between tissues from run to run.
Super shoes & carbon plates
Super shoes are everywhere right now, and the carbon plate gets most of the credit. In reality, it is usually the combination of features that matters, the foam, the geometry, and the plate, rather than the plate alone.
A big part of the original “super shoe” research showed improved running economy compared with more traditional racing shoes, even when shoe mass was matched, which suggests it is not only about weight.
More recent work has also questioned whether the carbon plate is the main driver. For example, one study reduced the longitudinal bending stiffness by cutting the plate and found running economy did not substantially change, which suggests the plate stiffness on its own may not explain the benefit.
There is also a psychology piece here. A 2025 randomised crossover trial in female recreational runners tested the same Vaporfly shoe model twice, but described one as a “super shoe” and the other as a “knock-off”. Running economy and biomechanics were not significantly different between conditions, but runners rated the “super shoe” as more comfortable and believed it improved performance. In plain English, marketing can change how a shoe feels, even if the shoe is literally the same.
If you are curious about super shoes, the practical takeaways are simple:
- They may improve running economy, but not everyone responds the same way
- The plate is part of the design, but it is not the only reason a shoe may feel faster
- They are quite expensive, and you don’t actually get a lot of mileage out of them before they break down
My personal thoughts? Firstly, the fact that they are garbage after just a couple hundred kilometres is incredibly wasteful and not something that I can get behind. As for performance, if I was an Olympian where milliseconds count, sure, I might try them. As a regular runner though, they *may* improve running economy by up to 4% whereas strength training can improve running economy by up to 8%. I know where I’ll spend my time and money.
Lastly, do they look good? Prettier shoes run faster ya know! 😉
Joking aside, if you actually like the look of your shoes, you’re more likely to want to lace em up and get out the door.
Shop around
Don’t be afraid to try a few different brands when you are starting out, it’s important that you are running in the right shoes for you.
I ran in Asics Kayanos for years, from model 12 through to 24 when they unfortunately changed the fit. They became very narrow and I started to experience pain through my big toe. Yikes.
I went to see a podiatrist as I was concerned that I may end up with a bunion and he commented on how many women he had seen recently with the same issue caused by the Asics design change! He recommended Saucony or Brooks and stated that “they generally have a narrower heel and wider toe box that fit women’s feet”.
I tried Saucony first and whilst they were comfortable, I found that they were too wide for me and I was developing blisters on the ball of my foot from it sliding around. Next stop was Brooks and they were the winner at the time.
Now 5 years later, I’ve found Brooks to have done the same, and my shoes felt narrower and tighter. From many recommendations in the trail running community, I tried Topo, who are known for “foot shaped” shoes. They have a nice wide toe box and a lower drop than the Brooks I ran in (with a history of knee osteoarthritis, this is good for me). I could not love them more and am looking forward to trying their road shoes too.
Lesson learned. Be mindful of pushing through design changes for the sake of brand loyalty.
Now that you have your running shoes sorted…
You may have heard the phrase before “nothing new on race day”. This generally refers to clothing and nutrition, but many people forget about shoes, especially if they’re the same brand/style that they have been using.
A common mistake people make is to buy a new pair for their training cycle, then decide close to race day that they should get new shoes for the day. Even if they are the exact same pair that you had before, it is not a wise move, especially if you race is more than 10km. Ideally, you’ll have 75 to 100km on your shoes when race day arrives so that you know with certainty that they are comfortable and work for you.
Of note – do you include walks in your week as well as runs? Perhaps with your dog, or after dinner with your spouse?
Our gait cycle is different when we walk and when we run. We spend more time with our foot on the ground when we walk, therefore the wear pattern on the sole of your shoes will be different too. Keep your running shoes for running only, and have a separate pair for walking.
Yes, I’m encouraging you to buy more shoes. You’re welcome.
On that note of buying more running shoes..
If you’re running back-to-back days, you will ideally be rotating through a couple pairs of shoes. Especially if some of your runs are on different surfaces.
And let’s be honest, if you’re also living in Vancouver with 9 months of rain or snow a year, they’re going to get wet and net time to dry, no one likes running in wet shoes.
Again, yes, I am encouraging you to buy more shoes. It’s science. Share this post with your significant other.
When it’s time to say goodbye
Most shoe companies recommend replacing your shoes every 600km. But does this not benefit them to give you a hard deadline to purchase more?
I believe it’s more individual than that. I’ve had trail shoes still feel great with 900km on them! If you beat your shoes up a lot, 400km might be more accurate. If you only wear them inside on a treadmill, you might be able to get more out of them.
You can use apps like Garmin Connect and Strava to track mileage on your shoes, and have a default shoe for certain activities to make it easier. Eg walking shoes will be added to every walking activity that you record. You can also edit the shoe after the fact, add new shoes to your collection, and retire old ones.
I think that overall though, it’s best to go by feel. If your legs are feeling more tired or you’re not getting the same response from your shoes anymore, it might be time to look at a new pair.
If you’re feeling guilty about buying new shoes I’ve got 2 options to help reduce that:
- Use your old running shoes as walking shoes. They may not have the same spring anymore when you run, but chances are there’s still enough life left in them for something. Dog walks, mowing the lawn, or your short work commute before you put fancier shoes on in the office.
- Are you shoes still in pretty good shape but just don’t work for you anymore? Donate them. Many running stores have a donation bin and are always looking for shoes to donate to someone in need.
LOOKING FOR MORE?
Still stuck in the “are these shoes the problem or is it me” loop? You can book in for a running assessment in Port Moody and leave with clear, personalised guidelines for your training.
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FREQUENTLY ASKED QUESTIONS ABOUT RUNNING SHOES
Start with fit and comfort. Your toes should have a bit of space at the front, the midfoot should feel secure without pinching, and the shoe should feel stable when you jog or hop on the spot. If you’ve got a current or recent injury, you can use features like cushioning, support, or heel drop to shift load slightly, but the shoe still needs to feel good on your foot when you move.
There isn’t one best heel drop for everyone. Lower drop shoes can increase load on the calf and Achilles, which can be helpful for some runners and unhelpful for others. Higher drop shoes can shift some load away from the calf and Achilles, but move it to the knee, hip, and lower back. The key is matching the shoe to your current tissue tolerance and transitioning gradually if you change to a lower drop than you’re used to.
Most shoe companies suggest somewhere between 600 and 800 kilometres, but the right timing depends on you, your running surfaces, and how the shoe is built. Signs it might be time to replace a pair include new aches that show up only in that shoe, visible creasing or collapse in the midsole, or a worn outsole that feels flat and unresponsive.
Rotating between two or more pairs can be helpful for many runners. Different shoes are often used for different surfaces, for example trail, road, track etc. If you do rotate, make sure each shoe still fits well, feels comfortable, and suits the type of running you’re doing that day, such as long runs, easy runs, or speed work. Also, it’s wise to ensure that all shoes are roughly the same heel drop. I wouldn’t recommend bouncing back and forth between a high stack shoe with a 12mm drop, and a more minimalist shoe with a 3mm drop.
It depends! But most runners will wear a neutral shoe, especially if they have decent strength and no current injuries. Some runners with more pronounced pronation or a history of certain injuries may feel better in a stability or motion control shoe, but ideally this is for a shorter period of time whilst that injury is rehabbed. Stability shoes are often stiff, and will impact your foot’s ability to do it’s job. If you’re unsure, ask a clinician who understands both footwear and your injury history to weigh in.
References
- Malisoux, L., Chambon, N., Urhausen, A., & Theisen, D. (2016). Influence of the Heel-to-Toe Drop of Standard Cushioned Running Shoes on Injury Risk in Leisure-Time Runners: A Randomized Controlled Trial With 6-Month Follow-up. The American journal of sports medicine, 44(11), 2933–2940. https://doi.org/10.1177/0363546516654690
- Malisoux, L., Ramesh, J., Mann, R., Seil, R., Urhausen, A., & Theisen, D. (2015). Can parallel use of different running shoes decrease running-related injury risk?. Scandinavian journal of medicine & science in sports, 25(1), 110–115. https://doi.org/10.1111/sms.12154
- Nigg, B. M., Baltich, J., Hoerzer, S., & Enders, H. (2015). Running shoes and running injuries: mythbusting and a proposal for two new paradigms: ‘preferred movement path’ and ‘comfort filter’. British journal of sports medicine, 49(20), 1290–1294. https://doi.org/10.1136/bjsports-2015-095054
- Ryan, M. B., Valiant, G. A., McDonald, K., & Taunton, J. E. (2011). The effect of three different levels of footwear stability on pain outcomes in women runners: a randomised control trial. British journal of sports medicine, 45(9), 715–721. https://doi.org/10.1136/bjsm.2009.069849
- Barnes, K. R., & Kilding, A. E. (2019). A Randomized Crossover Study Investigating the Running Economy of Highly-Trained Male and Female Distance Runners in Marathon Racing Shoes versus Track Spikes. Sports medicine (Auckland, N.Z.), 49(2), 331–342. https://doi.org/10.1007/s40279-018-1012-3
- Healey, L. A., & Hoogkamer, W. (2022). Longitudinal bending stiffness does not affect running economy in Nike Vaporfly Shoes. Journal of sport and health science, 11(3), 285–292. https://doi.org/10.1016/j.jshs.2021.07.002
- Hébert-Losier K, Pfister A, Esculier PL, et al. Are super shoes a super placebo? A randomised crossover trial in female recreational runners. Footwear Science. 2025. doi:10.1080/19424280.2025.2458330
- Esculier, J. F., Dubois, B., Dionne, C. E., Leblond, J., & Roy, J. S. (2015). A consensus definition and rating scale for minimalist shoes. Journal of foot and ankle research, 8, 42. https://doi.org/10.1186/s13047-015-0094-5
- The Running Clinic. Selecting the right running shoes (course handout).
