Evidence summary: 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. Evidence basis: PMID 35993829
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
Evidence summary: 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. Evidence basis: PMID 35993829
Evidence summary: 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 basis: PMID 35993829
Injury Prevention Strategies
Evidence summary: 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. Evidence basis: PMID 11726471, PMID 21735382, PMID 35993829
Evidence summary: 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 basis: PMID 11782644, PMID 21735382
Running Economy and Performance
Evidence summary: 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. Evidence basis: PMID 35748066
Evidence summary: 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 basis: PMID 35748066
Risk Factors for Running Injuries
Evidence summary: 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. Evidence basis: PMID 32535271
Evidence summary: 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 basis: PMID 32535271
Iliotibial Band Syndrome (ITBS)
Evidence summary: 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. Evidence basis: PMID 22994651
Evidence summary: 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 basis: PMID 22994651