HELP!! I'm A Runner and I Don't Know Which Shoe to Buy for My Feet!!

HELP! I'm a runner and I don't know which shoe to buy for my feet!

There's quite a bit of variability in shoes these days - so much so that in 2021 the athletic shoe industry generated 13.3 billion dollars of revenue in the US alone. There are shoes for each individual sport and of all of them, running shoes tend to have the widest variety AND the most "advice" surrounding how to select the "right" shoe for you. Plus the COLORS - who doesn't pick a shoe based on what it looks like? *slowly raises both hands*

So, how do we choose what's "best" for us, which roughly translates into "how do I pick a shoe that is comfortable, looks great, AND prevents injury while wearing it?" 

I've got both good news and bad news.  

The bad news is there is very little evidence demonstrating that a shoe can significantly reduce injury or risk of injury. As much as athletic shoe companies try to tell us otherwise, there still isn't enough data to back those claims up. 

However, the good news is that all the latest evidence still shows that shoe selection should primarily be based on comfort - not foot type, foot structure, or even running form. What "feels right" continues to be the most reliable factor in shoe selection.

That being said, injuries CAN happen because of shoes, but it's generally more related to a quick change in the style or type of shoe - not the shoe itself. In other words, if your body is used to a particular type of shoe and then you change to something completely different, problems can arise. The most common example of this is switching from a typical structured running shoe to a minimalist style.

Lastly, if you do end up injured while running or participating in another sport and are concerned about your shoe being a problem, let's chat. Seeing a sports physical therapist who also specializes in running injuries (that's me!) can help you sift through all of the "internet help" you are getting and actually be specific about your situation. In my 13+ years of treating injured runners, the vast majority of running related problems are due to either form or training errors, not shoe type - but it often takes some digging to get to there. 

~Lindsey Soltvedt, DPT