Patients ask me what running shoe to buy more than almost any other question. The answer is annoying: it depends. But the framework for choosing is simple.
Start With Your Foot
A neutral or mildly pronating foot does well in a neutral shoe. A significantly pronating foot benefits from stability features. A high-arched foot generally tolerates more cushioning. Most modern running shoes are well-engineered - the right category matters more than the specific model.
Then Your History
If a shoe worked for you in the past - and you didn’t get hurt - that’s the strongest signal you have. Stick with the family of that shoe. The biggest source of running injury I see is a sudden change in shoe type or stack height.
Then Your Mileage
For higher mileage runners, more cushioning often makes sense. For shorter runs and faster work, less is fine. Some runners benefit from rotating two different shoes through the week.
Things That Don’t Matter As Much
Brand. Color. What your friend wears. What an Olympian endorses.
Things That Matter A Lot
A running specialty store with good staff. Trying shoes on at the end of the day, with the socks you’d run in. Replacing shoes at 300–500 miles. Listening to your body when something hurts.
When To Add an Orthotic
If you have a specific clinical condition - flatfoot, arthritis, a recurring injury - a custom orthotic added to a quality shoe often does more than any shoe alone.
