Debunking common running shoe myths
There are plenty of myths and misconceptions about running shoes that can make even experienced runners second guess their choices. In this blog, we’ll sort through the most common running shoe myths and highlight the key factors that actually affect your experience out on the run. Whether you're just starting out or training for a marathon, it's time to separate the facts from the fiction!
1) You need to break in running shoes
A common misconception is that new shoes require a "break in" period before they become comfortable. While this was once true for running shoes of the past that often used stiffer materials, overlays and additional stitching, modern running shoes are designed to feel great right out of the box.
In saying that, we would suggest if you're purchasing a race day shoe (super shoe) for the first time, it's definitely worth getting at least one run in them before a key race as they will typically feel quite different to your daily trainer.
If your new shoes are causing significant discomfort or blisters, they may not be the right fit for your feet.
2) Shoe size is the same across all brands
Probably the biggest running shoe myth on the list! Just because you wear a particular size in one brand, it doesn't mean you'll be the same size in another - or even the same size in a different model of the same brand.
Running shoe brands have different lasts (the mold used to shape the shoe), which has a huge effect on the fit. Some brands and or models run small, while others may be more accommodating. Try not to focus on the size number and go with what fits the best and is most comfortable to you.
As a general guideline, having a half to full thumb length from your longest toe is what you should be looking for. If you have a wider foot, there are width options that provide some extra volume and width through the toebox.
3) You need stability shoes if you overpronate
Pronation put simply, is how your foot rolls inward while running. It's a natural movement and plays an important role in shock absorbing. It has long been a key factor in shoe selection and while it should still be considered, recent research suggests that not all runners who overpronate need stability shoes. Many can comfortably run in neutral shoes without issues, as each person's body functions differently. Some runners adapt well to different levels of support, while others may benefit from stability features to reduce strain on particular structures.
Our advice would be to consider your footwear and injury history, but not pigeon hole yourself into one particular category or type of shoe. You might find it enjoyable to experiment with different options and choose the shoes that feel most comfortable, suits your running mechanics and preferences.
4) Foot arch type directly determines the shoe category
This myth is linked and is similar to number 3 on our list, having a low arch or "flat foot" doesn't automatically mean you require more support. Foot arch shape is just a static description of your foot posture. It's only one factor and it doesn't represent how your foot moves dynamically during your gait cycle. It does provide an idea of how your foot 'might' move, but the human body is complex and everyone can be different! This highlights the importance of visiting a run specialty store to help determine what shoes might be suitable for how you move.
5) You have to race in a carbon plated shoe
There is no doubting the popularity of carbon-plated "super shoes" for race day and they've been a game changer for endurance road running. We are seeing more runners ultise these shoes for their speed workouts and chasing a personal best on race day.
While these shoes can enhance efficiency and propulsion, they’re not a requirement for every race. If you’re running without a time goal in mind and simply want to finish comfortably, you might feel more confident in your daily trainer. The best race day shoe is the one that supports your goals and keeps you feeling confident throughout the run.
About the author
Nathan Pope - Runner and Shoe Nerd
I'm really passionate about running footwear and how shoes can be used as a tool to get the best of your running, whether that be general fitness or performance.
My favourite event is the marathon. I feel as though the marathon is the ultimate test both physically and mentally! It requires careful planning both within the race and during the training block and it can be super satisfying when it comes together on race day
