The REST DAY, Episode 2. How to Choose your Running Shoes
I wanted to jump in with a few updates from coaching and training lately, but also talk about a topic that has come up repeatedly with athletes recently: running shoes. Specifically, questions like:
What’s the best running shoe?
What’s the fastest running shoe?
Did this shoe cause my injury?
These questions open the door to a much bigger conversation about how runners—and triathletes—should actually think about footwear.
A Few Quick Updates
Before getting into the main topic, a couple quick shout-outs and announcements.
First, a big welcome back to all the athletes who trained with me last year and are now starting up their new season. Many of you are targeting spring marathons, Ironman Ottawa, and other races throughout the year, and it’s great to see you getting back into the rhythm of training.
To the Carleton program athletes, thanks as well—especially those who’ve been attending office hours and signing up for TrainingPeaks so I can follow your training data. The program has been progressing nicely. We’re finally shifting from more lecture-style sessions toward more actual execution of workouts, which is where the real improvement happens.
One more quick reminder:
Swim Filming Session
Date: Saturday, March 14
Time: 2:00 PM
Location: Champagne Pool
If you’ve never seen yourself swim on video, it’s one of the fastest ways to improve technique. Reach out if you’re interested in joining.
Now let’s talk about running shoes.
The Myth of the “Best” Running Shoe
One of the most common questions runners ask is:
“What’s the best running shoe?”
The problem is that this question doesn’t really have a meaningful answer.
The running industry loves promoting new technologies:
carbon plates
higher stack heights
new foam compounds
stiffness metrics
different heel-to-toe drops
All of these features get marketed heavily, and retailers understandably push the latest products. But the reality is that technology alone doesn’t determine whether a shoe is right for you.
In fact, focusing too much on product features can distract from what actually matters.
The Right Shoe Is Surprisingly Simple
The best running shoe is the one that allows you to:
Train consistently
Stay comfortable
Avoid injuries
Reach the start line healthy
That’s it.
Whether a shoe is technically “faster” or lighter matters far less than whether it lets you complete your training plan without problems.
If your shoes allow you to run multiple times per week, complete long runs, do workouts, and recover without pain, they are doing their job.
Running Injuries: It’s Usually Not the Shoes
Another frequent comment I hear is something like:
“This shoe caused my injury.”
Shoes can sometimes contribute to injury risk, but they are rarely the primary cause.
Running injuries are far more often related to:
Running technique
Training load
Strength deficits
Mobility limitations
Sudden changes in mileage or intensity
Shoes may influence how these factors play out, but they are not the foundation.
The reason footwear gets blamed so often is simple: changing shoes is easy.
You can fix a shoe problem with money.
Fixing running technique takes weeks or months of work.
So what sometimes happens is this:
You run in a shoe that doesn’t complement your form.
You switch to a different shoe.
The discomfort goes away.
It’s tempting to conclude that the first shoe was “bad.” But more accurately, the second shoe simply matched your mechanics better.
Why Running Shoes Have Become So Confusing
Compared to years ago, runners now hear a lot more about shoe metrics such as:
stack height
outsole stiffness
cushioning types
heel-to-toe drop
upper materials
These are real design differences, and they do matter. But they also make the process of choosing shoes feel much more complicated than it needs to be.
The key idea to remember is this:
There isn’t a single correct shoe.
There are only shoes that work for you and shoes that don’t.
Any shoe that interferes with your training is the wrong one.
Any shoe that allows consistent training is the right one.
Start With the Runner, Not the Shoe
When athletes ask me for shoe recommendations, the conversation never starts with the shoe itself.
It starts with questions about the runner:
What kind of running are you doing?
What distances are you training for?
What races are you preparing for?
How many days per week do you run?
What has worked or not worked for you before?
The running industry is huge now, which means there are shoes designed for nearly every type of runner and training scenario. The goal is simply to match the right tool to the right athlete.
Why Specialty Running Stores Still Matter
Because shoe choice is so individual, the best way to choose a shoe is often through a conversation with an expert.
That might be your coach, but it can also be the staff at a specialty running store.
Good running stores often provide:
gait observation
treadmill analysis
foot pressure measurements
knowledgeable staff who understand runners
These tools help identify shoes that complement your mechanics rather than fight against them.
Too many people buy shoes based on:
color
brand reputation
marketing claims
what elite athletes wear
None of those factors guarantee the shoe will actually work for you.
A Personal Example
For example, I’ve been running in the Altra Torin for years.
Are they the fastest shoes on the market? Probably not.
They’re not flashy. They’re not particularly trendy.
But they allow me to do exactly what I need them to do:
run multiple times per week
handle long training cycles
stay injury-free
When you’re preparing for something like a 30-week Ironman training plan, consistency matters far more than squeezing a tiny theoretical performance gain from a different shoe.
If your shoes allow you to train week after week without problems, they are doing their job.
The Real Goal of Running Shoes
Your shoes should never be the limiting factor in your training.
The discomfort you feel while running should come from training your body to become stronger, not from fighting your footwear.
A good pair of running shoes should:
feel comfortable
support your mechanics
disappear into the background of your training
If you notice them constantly—or worse, if they’re preventing you from training—they’re probably not the right choice.
Final Takeaway
When choosing running shoes, ignore the hype and remember the fundamentals.
The best shoe is not:
the fastest
the newest
the most expensive
The best shoe is the one that lets you train consistently, stay healthy, and arrive at the start line ready to race.
Everything else is secondary.
If you’re unsure whether your current shoes are working for you, feel free to reach out. Sometimes a quick conversation about your training history, mechanics, and goals can make choosing the right pair much easier.