An Overview of Running Shoes and Tips on How to Choose the Right Pair

Running shoes matter. More than most runners realise.

If you are training for a 10 to 21 km fun run, your shoes influence comfort, efficiency, fatigue, and injury risk. This guide gives you clear, practical guidance so you choose shoes that support your body rather than fight it.

High-Stack versus Low-Stack Shoes

Stack height refers to the amount of material between your foot and the ground. High-stack shoes place your foot higher off the ground, while low-stack shoes keep you closer to it.

High-Stack Shoes

High-stack shoes usually feel soft and protective. Examples include the Hoka Bondi and ASICS Nimbus.

Benefits:

• Reduce impact forces felt at the foot and lower leg.

• Improve comfort on longer runs.

• Help runners who fatigue late in races.

Trade-offs:

• Reduce ground feel and sensory feedback.

• Increase ankle leverage, which affects balance on uneven surfaces.

• Encourage longer stride length for some runners, which raises braking forces.

Who they suit:

• Recreational runners building distance.

• Runners over 40 with reduced tissue tolerance.

• Runners returning from bone stress or joint irritation.

Who should be cautious:

• Runners with recurrent ankle sprains.

• Runners who train on trails or uneven paths.

• Runners who rely on speed and quick cadence.
  

Low-Stack Shoes

Low-stack shoes feel firmer and more responsive. Examples include the Nike Pegasus and Saucony Kinvara.

Benefits:

• Improve ground awareness and foot control.

• Support a higher cadence.

• Enhance stability during direction changes.

Trade-offs:

• Less protection during long or frequent runs.

• Higher load on calf, Achilles, and foot muscles.

Who they suit:

• Experienced runners with a consistent training history.

• Runners who value responsiveness over softness.

• Shorter distance training and race sessions.
  

Carbon plated shoes. Who should wear them and who should not

Carbon plates stiffen the sole and act like a lever during toe-off. Examples include Nike Vaporfly, Adidas Adizero Pro, and ASICS Metaspeed Sky. What they do:

• Reduce energy loss at push-off.

• Improve running economy in many runners.

• Increase stride length and forward propulsion.

What the research shows: Laboratory studies show improved running economy of around 2 to 4 percent in trained runners at race pace. Benefits appear strongest at faster speeds and longer distances.

Who they suit:

• Runners with stable mechanics.

• Runners training consistently for race performance.

• Runners using them only for key sessions and race day.

Who should avoid or limit use:

• New runners.

• Runners with Achilles pain, calf strains, or forefoot pain.

• Runners training mostly at an easy pace.

• Runners who lack ankle and foot strength.

Why caution matters: Carbon plates shift load away from the ankle and into the knee and hip. They also reduce natural foot motion. Overuse during training increases injury risk. Many runners train too often in them and lose foot strength over time. Practical advice: Use carbon-plated shoes as a performance tool, not a daily trainer. Keep weekly use low. Rotate them with a stable, non-plated shoe. Barefoot-Style Shoes: Pros and Cons

Barefoot-style shoes aim to mimic barefoot running. They feature thin soles, low or zero drop, and wide toe boxes. Examples include Vibram FiveFingers and Vivobarefoot.

Potential benefits:

• Improve foot muscle strength.

• Increase sensory feedback.

• Promote shorter stride length and higher cadence.

Risks and limitations:

• Sharp increase in calf and Achilles load.

• High demand on foot strength and ankle mobility.

• Elevated injury risk with rapid transition.

Who they suit:

• Runners with strong feet and ankles.

• Runners willing to progress slowly over months.

• Short runs or drills rather than long distances.

Who should avoid them:

• Runners training for 10 to 21 km without a long adaptation phase.

• Runners with plantar heel pain or Achilles issues.

• Runners with limited ankle mobility.
  

Barefoot-style shoes work as a training tool, not a shortcut to better running. Transition too fast and injuries follow.

What Defines a Good Running Shoe

A good shoe supports your running goals and your body.

Key features to look for:

• Comfortable fit from the first step.

• Toe box that allows toe spread.

• Secure heel without excessive stiffness.

• Stable platform when standing and walking.

• Flexibility at the forefoot, not the midfoot.

• Stack height matched to your training load.

• Drop that suits your ankle mobility and calf capacity.
  

  

Fit checks you can do:

• Stand barefoot. Look at toe width. Your shoe should match it.

• Press the heel counter. It should feel firm but not rigid.

• Bend the shoe. It should bend where your toes bend.

• Walk and jog. No rubbing, pinching, or instability.

Signs of a poor shoe choice:

• Pain appears only after switching shoes.

• New knee, calf, or foot symptoms.

• Feeling unstable or disconnected from the ground.

• Excessive wear on one side of the sole within weeks.

Rotation matters: Using two different shoe types reduces repetitive load. A higher-stack shoe for long runs and a lower-stack shoe for shorter sessions works well for many recreational runners.

Your Posture and Running Shoes are Linked

Shoes influence posture. Posture influences shoe choice.

Examples:

• Reduced ankle mobility pairs poorly with low-drop shoes.

• Forward head posture often links with overstriding.

• Pelvic control affects knee loading regardless of shoe type.

Shoes do not fix posture. They expose it. This explains why two runners in the same shoe experience different outcomes. Your body mechanics shape the result.Practical Guidance for 10 to 21 km Runners

Use this simple framework:

• Build volume in stable, comfortable shoes.

• Save plated shoes for races and select workouts.

• Avoid extreme changes during race prep.

• Rotate shoes weekly.

• Replace shoes around 500 to 700 km, depending on wear and body response.

When to seek help:

• Pain persists beyond two weeks.

• Symptoms shift upward from foot to knee or hip.

• Performance drops despite consistent training.
  

Your Next Step

Better shoes support better running. Better posture supports better outcomes. Both matter if you want to enjoy your fun run and keep running for years.

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Dr Mark has a special interest in helping recreational athletes of all ages perform better and prevent injury. Correct breathing and postural alignment are critical for top performance and injury prevention and is an integral part of “The Over 40 Athlete System” that Mark has developed.

Dr Julie has a special interest in helping mothers and “mothers to be”. Her Post Graduate qualifications in Paediatric Chiropractic and as an ex-midwife give her a unique ability to help pregnant women, new mums and their young children.

Yours in Health,

Dr's Mark & Julie