Are You Wearing the Wrong Running Shoes? Physiotherapist’s Beginner Guide to Choosing the Right Pair

Betterform
Sep 21
3 min read

So, you’ve decided to pick up running as a new hobby. We get it. Running has become more popular than ever these days — and for good reason. It’s simple, affordable, and one of the best ways to improve both your physical and mental health. Whether you’re lacing up for your first 5K or just want to stay active, running can be life-changing.

But here’s the catch: while running is accessible to almost anyone, the wrong pair of shoes can quickly turn this healthy habit into a painful experience. Blisters, shin splints, knee pain, and even long-term injuries often trace back to footwear that doesn’t match your body or running style.

That’s where physiotherapists come in. We understand the science of movement, and we know how much the right running shoes can influence your performance, comfort, and injury risk. This guide will help you choose the right pair — whether you’re a competitive runner chasing new personal bests or a weekend jogger just getting started.

Running shoes are important not just for competitive runners but also for casual or recreational runners. Choosing the right pair can improve performance and help prevent injuries.

Why Shoes Matter for Everyone — From Competitive Runners to Weekend Joggers

Running shoes aren’t just a fashion statement — they’re performance gear.

For Competitive Runners: The right shoes can mean faster race times, better energy efficiency, and fewer injuries during high-volume training. Small differences in cushioning, weight, and responsiveness add up when you’re running hundreds of kilometers per month.
For Casual Runners & Beginners: Proper shoes help prevent common overuse injuries like shin splints, plantar fasciitis, or runner’s knee. They also make running more comfortable, which can keep you motivated to stick with your routine.
The Common Ground: No matter your level, shoes act as the interface between your body and the ground. Choosing wisely can protect your joints, improve performance, and make running something you look forward to instead of something you recover from.

Let's cover the basics of choosing the right running shoes.

HOW TO CHOOSE THE RIGHT PAIR OF RUNNING SHOES:

1. Know Your Foot Type

Not all feet are created equal. Understanding your foot mechanics will help narrow down your shoe options.

Neutral Arch: Typically balanced and versatile. Most standard running shoes work.
Flat Feet / Overpronation: Feet roll inward. Look for stability or motion-control shoes.
High Arches / Supination: Feet roll outward. Cushioned shoes can help absorb shock.

Tip: A physiotherapist can perform a gait assessment to identify your foot type and stride pattern.

2. Consider Your Running Style

Your running form matters just as much as your foot shape.

Heel Strikers: Need cushioning in the heel to absorb impact.
Midfoot / Forefoot Strikers: Benefit from shoes with lower heel-to-toe drop for smoother transitions.
Long-Distance Runners: Comfort and durability are key.
Sprinters / Interval Runners: Lighter, more responsive shoes work best.

3. Look Beyond the Aesthetics

It’s easy to get overwhelmed by flashy colors and “latest tech” claims. But what really matters is how the shoe fits your body.

Fit should be snug but not tight. Leave a thumb’s width at the toe.
Test shoes later in the day when feet are slightly swollen (more realistic).
Always wear the socks you plan to run in.

4. Watch Out for Signs Your Shoes Are Wrong

Even if you’ve already bought a pair, your body will let you know if they’re not the right match:

New or worsening pain in your knees, shins, or feet
Blisters or hot spots in unusual places
Feeling unstable or “off balance” while running
Shoes wearing unevenly on the sole

5. When in Doubt, Ask a Professional

The best way to avoid running-related injuries is to get personalized advice. Physiotherapists can:

Perform a gait analysis to assess your stride
Recommend shoe features based on your biomechanics
Address underlying muscle imbalances that shoes alone can’t fix

Running should feel empowering, not painful. The right shoes can make all the difference — improving your performance, reducing injury risk, and keeping you motivated. If you’re unsure whether your shoes are helping or hurting you, book an appointment with a physiotherapist for a personalized assessment.

At Betterform Physiotherapy in North York, we help runners find their stride — safely and confidently.