When it comes to running, your shoes can make a difference—but maybe not in the way you think. Many runners believe that the right pair of shoes will fix their pain, make them faster, or completely overhaul their form. In reality, running efficiency depends far more on how your foot moves through each stride than it does on what’s on your feet. That said, footwear still plays an important role—especially in helping you move naturally, stay comfortable, and avoid certain types of injuries.
Footwear Should Support Natural Movement—Not Restrict It
The most important thing a running shoe can do is get out of the way. It should allow your foot to move naturally without restriction. This means avoiding overly stiff soles, excessive arch support, or built-up heels that change the way your foot strikes the ground. A good running shoe should feel like an extension of your foot, not a brace for it.
In terms of weight, lighter is generally better—especially for road runners. Extra weight on your feet increases the energy cost of running. So unless you need extra durability or protection for rough terrain, stick to minimalist, lightweight shoes that support your natural gait.
Protection Where You Need It—Especially Off-Road
While minimalism is a good guideline, there are exceptions. Trail runners, for example, need protection from rocks, roots, and uneven surfaces. In that case, the shoe should offer enough underfoot protection to keep you from bruising your feet when you step on something sharp or jagged. This doesn’t mean going overboard with cushioning; just enough to reduce the impact of harsh terrain without interfering with your stride.
Don’t Expect a Shoe to Fix Your Form
One of the biggest misconceptions about running shoes is that they can correct poor biomechanics. For instance, if you’re a heel striker dealing with knee pain, buying a new pair of shoes—no matter how expensive or cushioned—is unlikely to fix the issue. Knee pain in this case is often a result of how you’re running, not what you’re running in. You’ll see far more improvement by addressing your form—learning to engage your core, shorten your stride, and shift your landing under your center of mass—than by changing shoes.
Understand Shoe Drop—and Why It Matters
Another key factor in running footwear is the drop, which is the height difference between the heel and the forefoot. Traditional running shoes often have a drop of 8-12 mm, which encourages heel striking. A zero-drop shoe keeps the heel and forefoot level, allowing your foot to land more naturally—especially once you’ve learned proper form.
That said, if you’re still heel striking even after working on your stride, a slight drop and some extra cushioning in the heel might help protect you while you transition to better mechanics. The goal should always be a more balanced, midfoot or forefoot landing, but it’s important to meet your body where it’s at during that transition.
How to Choose the Right Running Shoe
So, how do you choose a running shoe that supports your efficiency and health?
- Prioritize flexibility and freedom of movement – Your foot should be able to flex and splay naturally.
- Look for a light shoe – Less weight equals less effort, especially over long distances.
- Consider a low or zero drop – Especially if you’re focused on improving your form.
- Match protection to your terrain – More rugged trails = more underfoot protection.
- Don’t expect the shoe to fix you – Focus on running form first; use the shoe to complement good mechanics, not compensate for bad ones.
Final Thoughts
Running shoes matter—but they’re not magic. The best shoe is the one that lets your foot work the way it’s designed to. Focus on developing good form, strengthening your feet and legs, and then choose a shoe that supports that movement without interference. Think of it as a tool—not a solution.
Want help picking a shoe for a specific running style or terrain? Send me a email or even better sign up (below) for my running clinic where the proper shoe is part of the class .
In the meantime, one suggestion of an excellent shoe is this one by Altra.
https://www.altrarunning.com/en-us/road/mens-escalante-4/AL0A85NE.html
