How to choose the right running shoes according to your needs

Every sport needs its own footwear 

Running generates repetitive impacts that multiply body weight on joints and muscles. For this reason, each type of sports shoe is designed with a specific purpose: to cushion, stabilise or boost movement. 

Using the wrong shoes, such as training shoes or trail shoes, can cause extra strain on the heel, knees, or lower back.  

It is also important to consider the type of running (sprint or long distance) to optimise your body’s natural movement and reduce the risk of common injuries like plantar fasciitis or tendinitis.  

Knowing your footprint type 

The footprint shows how the foot distributes pressure with each step. According to Dr  Ferrer, this information is crucial when selecting the correct shoes, since many models are designed based on footprint type. 

• Overpronation: 
  This is the most common type of pronation. The ankle turns slightly inwards, which helps absorb the impact. However, if the pronation is excessive, it can cause discomfort in the knees or hips. 

• Supination: 
  Less common, typical in people with a high arch. Weight is placed on the outside of the foot, which can cause strain in the soleus muscle (calf) or the peroneal muscles, increasing the risk of sprains. 

• Neutral pronation: 
  It is the most balanced type. The ankle stays stable, moving naturally to minimise impact. However, maintaining a good technique and seeking advice from a physiotherapist in case of strain is advisable to avoid long-term injury. 

To determine your footprint type, it’s recommended to have a specific assessment at a podiatry or sports trauma clinic. 

Choosing shoes according to the terrain 

The terrain affects how your footwear performs. Running on asphalt is very different from running in mountainous areas.  

On hard and regular surfaces such as roads, asphalt or athletics tracks, it is important to prioritise good cushioning to reduce impact. On the other hand, in natural or uneven terrains, a sole with better grip and lateral support is best to prevent slipping and protect the ankle from slopes or stones. 

Age also matters 

Each stage of life influences muscle flexibility, strength, and footprint pattern. It is crucial to adjust footwear according to age to protect the musculoskeletal system. 

• Children and teenagers: need flexible footwear that allows natural foot development and gradual adaptation of the arch. For this reason, it’s recommended to avoid shoes that are too stiff or overly cushioned. 
   

• Young adults: generally have greater muscle response, especially if they train regularly. A light and reactive footwear can improve running efficiency, provided they fit the footprint type correctly. 
   

• Older adults: as we age, joint wear, muscle loss, and changes in postural stability increase the risk of injury. Therefore, it’s advisable to choose shoes with good cushioning, lateral stability, and a snug heel fit. This type of design helps prevent falls and reduces joint discomfort. 
   

The right shoes can prevent many injuries and improve performance. Knowing your footprint type, considering the terrain, and picking shoes suited to your age are simple steps that help you run safely. 

INFORMATION DOCUMENTED BY: 

Dr. Eva Ferrer, Physical Education and Sports Medicine Department, Hospital Clínic Barcelona.