Selecting the right running shoes is crucial for preventing injuries and enhancing performance. However, the evidence on the effectiveness of different types of running shoes is limited. This guide summarizes the available evidence on running shoes and their impact on injury prevention and performance.
This guide is general educational information, not a diagnosis, treatment plan or individualized exercise prescription. Recent surgery, pregnancy, chronic illness, medication concerns, significant symptoms and return from injury require advice from an appropriately qualified clinician.
Types of Running Shoes
Different types of running shoes, such as neutral/cushioned, minimalist, motion control, and stability shoes, have been proposed to influence injury rates. However, the evidence suggests that there is no significant difference in injury rates between these types of shoes. The certainty of the evidence is low to very low, indicating uncertainty about the true effects of different shoe types on injury rates.
Prescribing running shoes based on foot posture also does not appear to reduce the number of injuries. The evidence for this comparison is rated as moderate, but the findings may differ in recreational runners. Future research should explore the influence of different types of running shoes on injury rates in specific subgroups.
Evidence: PMID 35993829
Injury Prevention Strategies
Modifying training schedules can reduce the incidence of lower limb soft tissue running injuries. However, the effectiveness of stretching exercises, insoles, and other interventions in preventing running injuries is not well-established. Patellofemoral braces may be effective for preventing anterior knee pain, and custom-made biomechanical insoles may reduce shin splints in military recruits.
There is limited evidence to support the use of shock-absorbing insoles, foam heel pads, heel cord stretching, alternative footwear, and graduated running programs for preventing shin splints. More rigorous research is needed to address this common sports medicine problem.
Evidence: PMID 11726471 · PMID 21735382 · PMID 35993829 · PMID 11782644
Running Economy and Performance
Running shoes can influence running economy, performance, and biomechanics. However, the effects vary by brand and model. This systematic review provides information on the effects of current shoe models and their specific features on running economy, performance, and biomechanics.
Runners and practitioners can use this information to select a suitable shoe for performance, training, or injury prevention. However, the evidence is based on a limited number of studies, and more research is needed to confirm these findings.
Evidence: PMID 35748066
Risk Factors for Running Injuries
Several risk factors for lower extremity injuries have been identified among short- and long-distance runners. These include previous running-related injuries, higher body mass index, higher age, sex (male), lack of previous running experience, and lower running volume. However, the quality of evidence for these risk factors is limited.
Running injuries seem to have a multifactorial origin, and more research is needed to understand the complex interplay of factors contributing to running-related injuries.
Evidence: PMID 32535271
Iliotibial Band Syndrome (ITBS)
ITBS is the most common injury of the lateral side of the knee in runners. The aetiology of ITBS in runners is not well understood, and the evidence is limited or conflicting. Biomechanical studies suggest that the kinetics and kinematics of the hip, knee, and ankle/foot may differ in runners with ITBS compared to those without.
Hip/knee coordination and running style appear to be key factors in the treatment of ITBS. Runners might benefit from mobilization, exercises to strengthen the hip, and advice about running shoes and running surface. However, the methodological quality of research into the management of ITBS in runners is poor, and the results are highly conflicting.
Evidence: PMID 22994651
Common questions
Frequently asked questions
Do running shoes prevent lower limb injuries?
The evidence suggests that different types of running shoes do not significantly reduce the number of lower-limb running injuries. The certainty of the evidence is low to very low.
Are stretching exercises effective in preventing running injuries?
There is no evidence that stretching exercises reduce lower limb soft-tissue injuries. The evidence is very weak, and more well-designed trials are needed.
Can custom-made biomechanical insoles prevent shin splints?
Custom-made biomechanical insoles may be more effective than no insoles for reducing shin splints in military recruits. However, the evidence is limited.
What are the risk factors for running injuries?
Risk factors for running injuries include previous injuries, higher body mass index, higher age, male sex, lack of previous running experience, and lower running volume. The quality of evidence for these risk factors is limited.
How can I prevent ITBS?
Hip/knee coordination and running style appear to be key factors in the treatment of ITBS. Runners might benefit from mobilization, exercises to strengthen the hip, and advice about running shoes and running surface.
Peer-reviewed evidence
References
- Iliotibial band syndrome in runners: a systematic review.. Sports medicine (Auckland, N.Z.) (2013). PMID 22994651. DOI 10.2165/11635400-000000000-00000.
- Risk factors for overuse injuries in short- and long-distance running: A systematic review.. Journal of sport and health science (2021). PMID 32535271. DOI 10.1016/j.jshs.2020.06.006.
- Running shoes for preventing lower limb running injuries in adults.. The Cochrane database of systematic reviews (2022). PMID 35993829. DOI 10.1002/14651858.CD013368.pub2.
- A systematic review of interventions to prevent lower limb soft tissue running injuries.. British journal of sports medicine (2002). PMID 11726471. DOI 10.1136/bjsm.35.6.383.
- The prevention of shin splints in sports: a systematic review of literature.. Medicine and science in sports and exercise (2002). PMID 11782644. DOI 10.1097/00005768-200201000-00006.
- A systematic review of the effect of running shoes on running economy, performance and biomechanics: analysis by brand and model.. Sports biomechanics (2023). PMID 35748066. DOI 10.1080/14763141.2022.2089589.
- Interventions for preventing lower limb soft-tissue running injuries.. The Cochrane database of systematic reviews (2011). PMID 21735382. DOI 10.1002/14651858.CD001256.pub2.