Physical therapists often get asked what type of running shoes are best for health and performance. It can be difficult to navigate the shoe industry with the numerous types and designs consumers are inundated with. Do you need a stability shoe? What about a shoe with a high cushion? 

As a running technique specialist, my recommendation is simple: a lightweight, minimalist, zero drop shoe is best. 

The Mechanics of Running

When running correctly, you will land more on the ball of your foot, under your center of mass. The foot needs to be able to feel this interaction with the ground. With a built-up sole like many stability and high cushion shoes have, this interaction can’t happen. 

Landing on the heel with the knee extended while running leads to increased time on support,  and increased stress on tendons, ligaments, and joints that have to absorb three times the body weight. Landing forefoot under the center of mass, however, decreases eccentric knee work by 50%. 

Why the Right Running Shoe Matters

Various studies have shown that a heel strike running gait pattern occurs more when the runner is wearing cushioned shoes and ones with a greater heel thickness than when wearing a minimalist shoe. Research found that when running barefoot, the foot contact angle is around 40% less dorsiflexed (toes up towards the sky) than when running in a cushioned shoe. 

When wearing cushioned shoes, runners in one study landed on their heels 67% of the time, whereas as heel-first contact occurred less than 30% of the time when runners were barefoot. The barefoot condition resulted in avoiding heel strike, a shorter stride length, and a higher cadence. 

Choosing Your Running Shoes

When shopping for running shoes, consider the following criteria for minimal footwear:

  • No stiff arch arch
  • No heel drop
  • No soft cushioning/midsole

You’ll want the shoes to be very light and flexible, and you should be able to twist and fold them. The Merrell Vapor Glove, Inov-8 Bare XF, Altra Vanish R, and Vivobarefoot Stealth II are all great choices that meet the requirements listed above for running shoes. 

Running should never be painful. Receiving proper education will make you a smarter runner, and even make your sport more enjoyable. Contact the running technique specialists at SetPT to learn the proper body mechanics and techniques that will allow you to run faster, more efficiently, and reduce your risk of injury.