What running shoes are right for you?

by Lauren Philippi  MScPT
Registered Physiotherapist
updated Aug 22, 2025

Now that the fall running season is upon us, you may be wondering if you have the right running shoes for your training. There are a lot of different options and various claims about the “best” shoes but how do you know what you really need?

The right running shoes are specific for each individual. A shoe that might be good for your friend or training partner could feel bad to you. It is best to try out different shoes and choose what feels most comfortable and fits best to your specific activity.

If you are running multiple days per week you should have multiple shoes to alternate between. The foam layer in a shoe will compress and can take up to a day to recover to its original shape, therefore it is helpful to rotate them, to vary the load on your shoes, joints and tendons ultimately decreasing injury risk.

Here are different running shoe variables and what they mean:

Stack Height

• Increased cushioning at sole of shoe
• Can feel good however does not necessarily take away stress as load can just move to other joints and tendons of the body

Rocker Bottom

• Curved sole of the bottom of the shoe
• Can help to offload the stress on the calf and achilles which may be useful for achilles tendon pain
• However, will increase load on structures of the front of the leg such as hips, knees, and shins

Heel Toe Drop (HTD)

• The difference in height distance between heel and the ground and your toe and the ground
• Higher HTD will load more of the front of the leg such as knees, shins, hips which can be helpful to decrease forces at the calf and achilles
• Lower HTD will load more back of the leg such as calf, achilles, hamstrings which can be helpful to decrease forces at the front of the leg (knees, shins, hip)

Carbon Plate

• A stiff carbon plate and foam in the midsole that acts as a spring to store and give out energy helping you to decrease effort and increase speed during runs
• However they will change the way you run by making each step longer, requiring you to have enough strength to control the increased speed
• They are best to be used sparingly for few key training runs and race day, rather than every day use as your body needs more time to recover after wearing them

Trail Running Shoes

• Increased grip on sole of foot
• Typically have less stack height/cushioning
• Less ideal if mainly running on roads/sidewalks

Each type of shoe will suit each runner differently. The main thing to look for in choosing a running shoe is your own comfort. It is important to remember a shoe alone cannot always reduce or prevent injury. Make sure you give yourself time to adapt to new shoes before a race and try not to make a big change in shoe structure quickly as this may result in increased risk of pain.

If you have more questions about shoes or running injuries, book a consultation with one of our knowledgeable physiotherapists or our pedorthists at Cornerstone Physiotherapy.
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Lauren Philippi

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