• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Howard J. Luks, MD

Howard J. Luks, MD

Orthopedic Surgeon Sports Medicine Specialist

  • Topics
    • Joint Pain
    • Longevity
    • Metabolic Health
    • Sports Medicine
    • Training
    • Top Articles
      • Zone 2 Training
      • Shoulder Pain Lifting Arm
      • Knee Injury Serious?
      • Medial Meniscus Tears
      • Front Of Knee Pain
      • Shoulder Snaps & Pops
    • All Articles
  • Newsletter
  • Podcast
  • Book
  • About
  • Consultation
Running

Running Shoes: How Do You Choose The RIght One

Avatar photo

Howard J. Luks, MD Updated Sep 22, 2021 Read time: 2 mins

Running shoe choices

Choosing the proper running shoes can make or break a runner’s season.  Running in the wrong shoes can set you up for stress injuries, blisters, black toenails and a season of pain.

As runners, we know that picking the right pair of shoes is important, but how do know which running shoe is right for you?

  • Should we try to correct a perceived pronation issue?
  • Should you run in zero clearance or flats?
  • Should you go with minimalist shoes, high arches, cushioned, or a shoe that looks great?

Going back many decades, it was felt that over-pronation or flat feet predisposed an individual to foot injuries.  It was also concluded, especially in the minimalist movement, that the impact characteristics of your running style would significantly alter your running mechanics and thus impact the potential development of a running injury.

As this review in the British Journal of Sports Medicine shows us … there is no quality research to support either of those two assumptions.

Pronation

For as long as there have been Orthopedists and Podiatrists, there has been a focus on “abnormal” foot positioning.  It was always felt that a pronated foot was a foot waiting to have problems.  Unfortunately, very few studies with a reasonable sample size are available to state that pronation leads to running injuries.  To the contrary, this study of novice runners showed that moderate pronation, if anything protected the runner from injuries.  A mild to moderately pronated foot is a flexible foot… as opposed to those with high arches, where the foot is more rigid.  Perhaps that is protective, unless profound pronation is present.

Barefoot Running

The minimalists pointed to studies which revealed that the skeleton adapted differently with regards to its motion pathway if you ran barefoot.  Many studies used markers on the skin or shoes to estimate the relative motion differences. It turns out that external markers are not very accurate.  When these researchers actually put pins and markers into the bone of the study subjects the results showed very little difference between motion of the the bones in your feet whether you were barefoot, in running shoes or wearing orthotics in your shoes.

Inserts or Orthotics

A study of military recruits had them run using 6 different insoles.  These insoles varied by rigidity and where the “support” was placed.  After a trial period, each recruit chose the insert that they felt was most comfortable.  One year later, the number of injuries between the control and the group with the comfortable insoles varied significantly with the comfortable group having far fewer injuries.

So, what does all this mean? It appears that you should simply choose the shoe that feels most comfortable to you.  Purchase your shoes at a store that will allow you to run in many different shoes. Ignore suggestions based on the overall appearance of your foot, and go with your gut… or foot in this case.

Probably the best advice of all is to have a few different pairs of shoes — all of which were purchased because they felt the most comfortable.  Each manufacturer bolsters a different part of the shoe.  They also put more cushioning in different areas.  So each shoe will stress your foot differently.  By alternating your shoes, you will spread the force of your running a little differently in each shoes, thus minimizing the risk of injury by staying in one shoe… and focusing the stress in one area day in and day out.

Do you have questions regarding an Orthopedic injury or longevity? 

Do you want to talk to an expert who can listen to you for 45-60 minutes and explain the options in detail? 

Dr. Howard Luks offers remote guidance sessions to review your X-ray or MRI images and explain your options. 

Dr. Luks has also received hundreds of requests for educational sessions on the topics discussed in his book, Longevity Simplified.

Schedule Remote Session

 

 

Categories: Running

Disclaimer:  this information is for your education and should not be considered medical advice regarding diagnosis or treatment recommendations. Some links on this page may be affiliate links. Read the full disclaimer.
Dr. Howard J. Luks

Howard J. Luks, MD is a leading orthopedic surgeon & sports medicine specialist. An expert in shoulder, knee, and other sports injuries, and author of Longevity... Simplified.

About · Contact · Private Consultation

Remote Guidance Sessions
  • Facebook
  • X
  • Instagram
  • LinkedIn
  • YouTube

Like what you're reading?

Join the thousands of followers who rely on Dr. Howard J. Luks, a board-certified orthopedic surgeon specializing in Sports Medicine, with tools, tactics, and techniques for simplifying longevity.

Further Reading:

LEg exercises improve longevity
Runners require strength too: What to do and when to do it
nutrition for runners
Runners: How to fuel for your training and races.
lactate polarized training
Lactate, the lactate shuttle, and lactate threshold workouts in polarized training
proximal hamstring tendinopthy PHT
Proximal hamstring tendinopathy- a true pain in the butt

Primary Sidebar

Dr. Howard J. Luks

Howard J. Luks, MD is a leading orthopedic surgeon & sports medicine specialist. An expert in shoulder, knee, and other sports injuries, and author of Longevity... Simplified.

About · Contact · Private Consultation

Remote Guidance Sessions
  • Facebook
  • X
  • Instagram
  • LinkedIn
  • YouTube

Top Articles

The importance of VO2 Max

VO2 Max. It’s not just about your mitochondria

Walking is exercise

Walking IS Exercise: Why All Movement Matters

Zone 2 heart rate training

Zone 2 Heart Rate Training For Longevity and Performance

Do I have a serious knee injury

Is My Knee Injury Serious? 5 Signs to Look For.

Newsletter

Join the thousands of followers who rely on Dr. Howard J. Luks, a board-certified orthopedic surgeon specializing in Sports Medicine, with tools, tactics, and techniques for simplifying longevity.

Read the Book

An easy-to-read guide that tosses out the myths and clears up the truth behind living longer. As you read this book, you will:

  • Understand the science behind the recommendations for living a longer and healthier life.
  • Understand that all our bodies’ systems are interconnected and rely on one another.
  • Connect the dots to poor metabolic health and take steps to reverse this path.
  • Recognize that fear doesn't need to be your reality.
  • Recognizing that most people view “exercise” as unpleasant work.
  • Stop going down “rabbit holes” of false information.
  • Realize you don't have to change as much as you think.
Find Out More
Read Reviews
Longevity... Simplified: Living A Longer, Healthier Life Shouldn’t Be Complicated

Available at:

Bookshop
Amazon
Barnes & Noble

Trending Now

  1. Zone 2 heart rate training
    Featured
    Zone 2 Heart Rate Training For Longevity and Performance
  2. The importance of VO2 Max
    Featured
    VO2 Max. It's not just about your mitochondria
  3. Reframe why exercise is important. Not to lose, but to gin.
    Muscle and Strength
    We Exercise To Gain, Not To Lose.
  4. Seasoned Doctors Want to Leave Medicine.
    Sports Medicine
    Seasoned Doctors Want to Leave Medicine.

Howard J. Luks, MD

Orthopedic Surgery & Sports Medicine

128 Ashford Avenue
Dobbs Ferry, NY 10522

(914)-559-1900
[email protected]
Book Private Consultation

Topics

  • Joint Pain
  • Longevity
  • Metabolic Health
  • Sports Medicine
  • Running
  • Training

Browse All Articles

Joint Pain

  • Ankle
  • Elbow
  • Hip
  • Knee
  • Osteoarthritis
  • Shoulder

More Orthopedic Education

  • Topics
  • Newsletter
  • Podcast
  • Book
  • About
  • Consultation

© 2025 · Howard J Luks, MD · Disclaimer & Terms · Privacy Policy
The information on this site is not intended or implied to be medical advice, diagnosis, or treatment.
This site should be used for informational purposes only.