Running is one of the simplest forms of exercise — yet choosing the right running shoes can feel anything but simple.
Considering that millions of Canadians experience injuries each year severe enough to limit their activities, and that two-thirds of adolescent injuries are linked to sports, picking the proper footwear becomes more than a comfort decision — it’s a prevention strategy.
At Richmond Steveston Physiotherapy & Sports Injury Clinic in Richmond, BC, we help runners of all levels stay strong, injury-free, and confident. One of the questions we hear most often:
“How do I choose the right running shoes?”
Let’s break it down.
Why the Right Running Shoes Matter
Running shoes are more than a fashion choice — they’re your first line of defense against:
- Knee pain
- Shin splints
- Plantar fasciitis
- Achilles tendinopathy
- IT band irritation
- Low back pain
- Early fatigue
The right shoes support your body’s natural movement, absorb impact, and make every run feel easier on your joints and muscles.
In other words?
They protect your joints and help you run longer, safer distances.
How to Choose Running Shoes: The 5 Essentials
1. Know Your Foot Type (Your “Base Foundation”)
Every runner has a unique structure. Understanding yours is the first step in choosing the right running shoes.
The 3 main foot types:
✔ Neutral Foot
- Even weight distribution
- Works best with neutral shoes
✔ Flat Feet / Overpronation
- Arches collapse inward
- Look for stability or motion control shoes
- Support of the medial arch
✔ High arches / Under-Pronation:
These feet don’t absorb shock as well. Cushioned shoes — sometimes with light stability — often feel most comfortable.
A physiotherapist can quickly assess your foot mechanics and movement patterns — especially helpful if you’ve had repeated injuries.
2. Match the Shoe to Your Running Style
This is where personal factors come in. How you run — your gait and foot strike — influences the shoes that will support you best.
Consider:
- Do you land on your heel, mid-foot, or forefoot?
- Are you running mostly roads or trails?
- Short distances or longer mileage?
For instance:
- Runners who strike with their heel typically appreciate extra cushioning at the rear of the shoe.
- Those tackling trails benefit from increased grip and stability.
- If you run long distances, you’ll probably want shoes that offer both support and comfort.
If you’re uncertain, our clinic can provide a gait analysis to help you understand your needs.
3. Focus on Fit (This Part Is Huge)
Even the most advanced running shoe won’t help if it doesn’t fit properly.
A good fit should include:
- 1 thumb’s width between your longest toe and the end of the shoe. The key is: your toes should not touch the front of the shoe when running.
- Snug heel with no slipping
- Secure midfoot without tightness
- Enough toe box space for swelling on longer runs
Pro tip:
Feet can tend to swell during the day — try on running shoes in the afternoon or after activity.
4. Consider Your Injury History
This is where physiotherapy for runners becomes incredibly useful. Past or recurring injuries tell us a lot about what your shoes should (and shouldn’t) do.
Examples:
- Plantar fasciitis → cushioned, supportive shoes with proper arch structure
- Achilles tendinopathy → slight heel lift + responsive cushioning and education on shorter stride length
- Shin splints → shoes with shock absorption + proper stability
- Knee pain (PFPS) → shoes with great shock absorption that reduce excessive strain — neutral or light stability shoes can help depending on your mechanics.
If you’ve had a chronic issue, the right shoe can be the difference between progress and relapse.
5. Test Before You Commit
Most specialty running stores allow test jogs inside the store. Use this opportunity to pay attention to:
- Pressure points
- Cushioning
- Heel slipping
- Overall comfort
A running shoe should feel comfortable from the start — you shouldn’t have to force your feet to adapt over time.
Combined Warning Signs and Pitfalls
Watch for these red flags and avoid these errors to protect your feet:
• Blisters, hot spots, or uneven sole wear indicating poor fit or degradation.
• Unusual fatigue, soreness, knee, hip, or back discomfort from inadequate support.
• Choosing shoes by color, style, or habit rather than foot type and gait.
• Buying shoes too small or ignoring toe box space for swelling.
• Sticking with the same model despite body changes, injuries, or wear.
• Using shoes beyond 500–800 km, when cushioning and stability fade.
What a Physiotherapist Looks For in Running Shoes
At Richmond Steveston Physiotherapy & Sports Injury Clinic, we assess how your whole body works together when you run.
We look at:
- Foot mechanics
- Hip strength
- Core stability
- Balance
- Stride length
- Landing patterns
- Training habits
Then we help you choose running shoes that match your unique mechanics and goals — whether you’re preparing for your first 5K, building back from an injury, or logging weekly marathon mileage.
Practical Tips for Choosing the Right Running Shoes
- Replace your shoes regularly: Aim for every 500–800 km to maintain support and cushioning.
- Bring your usual running socks when trying on shoes, so the fit is accurate.
- Remember that feet change over time: Weight changes, pregnancy, aging, and changes in training load can all affect what shoes you need.
- Use a simple step checklist: Start with identifying your foot type, then assess gait, fit, and comfort — test and repeat if needed.
- Consider insoles or orthotics when needed: Some runners benefit from custom insoles, and a physiotherapist can advise when to add them.
When to See a Physiotherapist About Your Running Shoes
You should book a running assessment if:
- Your shoes never feel “quite right”
- You keep getting the same injury
- You’re starting a new running program
- You’re increasing mileage or speed
- You’re returning after pregnancy
- You want to improve running comfort and efficiency
Often, small adjustments to footwear, running mechanics, and strength training can dramatically reduce injury risk.
Your Next Step Toward Pain-Free Running
Choosing the right running shoes doesn’t need to be confusing — and you don’t have to figure it out alone. With proper guidance, you can find a shoe that feels great, improves performance, and protects your body for many miles ahead.
At Richmond Steveston Physiotherapy & Sports Injury Clinic in Richmond, BC, we help runners move with confidence, strength, and long-term resilience.
Ready to run smarter — and healthier?
Consult a physiotherapist for a personalized gait analysis.