The Truth About Running Shoe Prescription: Debunking Common Myths

For years, runners have been told they need the “right” shoe to prevent injuries and enhance performance. Many believe that their foot type—whether flat, neutral, or high-arched—determines the ideal running shoe. But does the science back this up? Let’s break down the myths around running shoe prescription and uncover what really matters for keeping your feet happy and healthy.

Myth #1: You Need a Shoe That Matches Your Arch Type

One of the most common running shoe myths is that people with flat feet need motion control shoes, neutral runners need neutral shoes, and high-arched runners need cushioned shoes. However, research has repeatedly shown that arch type alone is not a reliable predictor of injury risk. A landmark study in the British Journal of Sports Medicine found that prescribing shoes based on arch height had little to no impact on injury prevention. Instead of fixating on arch support, runners should focus on comfort and individual preference.

Myth #2: Pronation is Bad and Needs to Be Controlled

Pronation—the natural inward rolling of the foot upon landing—has been unfairly demonized in the running world. Many believe that overpronation leads to injuries, but research tells a different story. A study published in the British Journal of Sports Medicine found that runners with varying degrees of pronation had no significant difference in injury rates. Rather than “correcting” pronation, it’s better to embrace it as part of a normal movement pattern.

Myth #3: More Cushioning Means Less Impact and Fewer Injuries

It seems logical that more cushioning would reduce impact forces, but the reality is more complex. Some studies suggest that highly cushioned shoes can actually lead to increased impact forces because runners may subconsciously land harder, thinking the shoe absorbs the shock. Moreover, excessive cushioning can reduce proprioception—the body’s ability to sense movement and position—which may affect running mechanics. Instead of chasing maximum cushioning, runners should choose a level of padding that feels comfortable and allows for natural movement.

Myth #4: Minimalist Shoes Prevent Injuries and Strengthen Feet

On the flip side of the cushioning debate, minimalist shoes have been promoted as a way to reduce injuries and build foot strength. While running in minimalist shoes can encourage a more natural stride and increase foot engagement, they are not a magic bullet. Transitioning too quickly to minimal footwear without proper adaptation can lead to increased stress on the calves and metatarsals, sometimes resulting in injury. If you’re interested in trying minimalist shoes, a slow and gradual transition is key.

What Actually Matters When Choosing Running Shoes?

Instead of getting caught up in outdated myths, here’s what you should consider when selecting running shoes:

• Comfort is King: Studies show that runners who choose shoes based on comfort tend to have lower injury rates. If it feels good on your feet, it’s probably a good choice.

• Consider Your Running Style: Factors like cadence, footstrike pattern, and training load are more important than shoe type in injury prevention.

• Gradual Adaptation: If switching to a different type of shoe, give your body time to adapt to avoid sudden stress and overuse injuries.

• Rotate Your Shoes: Research suggests that rotating between different pairs of running shoes may reduce injury risk by varying the loads placed on your feet and legs.

  
  

Final Thoughts

There is no one-size-fits-all approach to running shoes. The best shoe for you is the one that feels comfortable, suits your running style, and allows for natural movement. Instead of relying on outdated shoe prescriptions based on arch height or pronation control, runners should focus on comfort, adaptability, and overall movement patterns. If you’re dealing with persistent pain or injuries, a physiotherapist can help assess your movement and guide you toward evidence-based strategies for injury prevention and performance enhancement.