Real‑life examples of choosing the right running shoes (and avoiding injuries)

Real examples of choosing the right running shoes for different runners

Let’s skip the theory and go straight to real-world examples of choosing the right running shoes. When you see how different runners solve their shoe puzzle, it becomes much easier to figure out your own.

Below are several examples of examples of choosing the right running shoes based on foot type, running surface, injury history, and training goals. As you read, try to spot which runner sounds most like you.

Example of a flat‑footed runner who keeps getting shin splints

Runner: Chris, 32, runs 3–4 days a week, mostly on roads, has very low arches and recurring shin splints.

What was going wrong: Chris kept buying soft, flexible “neutral” shoes because they felt cushy in the store. On runs, his feet collapsed inward (overpronation), his shins worked overtime to stabilize, and pain followed within a couple of miles.

Better shoe choice: A moderate‑support stability shoe with:

• A firmer medial post or guidance rail along the inside of the shoe to limit excessive inward roll.
• A slightly wider base for more stable landings.
• Moderate cushioning instead of ultra‑plush foam.

Why this worked: By switching to a stability model designed for overpronation, Chris reduced the stress on his shins. His feet still moved naturally, but not so much that they collapsed under him. This is one of the best examples of choosing the right running shoes by matching foot mechanics (overpronation) with stability features, instead of just chasing softness.

If you’re not sure whether you overpronate, many specialty running stores offer gait analysis, and the American Academy of Orthopaedic Surgeons describes pronation patterns in more detail here: https://orthoinfo.aaos.org/

Example of a high‑arched runner with recurring ankle sprains

Runner: Maya, 27, trail runner with very high arches and a history of ankle sprains.

What was going wrong: Maya chose lightweight road shoes for everything because they felt fast. On uneven trails, her high, rigid arches didn’t absorb shock well, and the narrow, low-profile shoes gave her very little side‑to‑side stability. One misstep and her ankle rolled.

Better shoe choice: A trail‑specific shoe with:

• A wider platform and slightly higher sidewalls for lateral stability.
• Rock plate or firmer midsole for protection on roots and rocks.
• Slightly higher stack height but not wobbly “max” foam.

Why this worked: High arches often mean less natural shock absorption and a tendency toward ankle instability. A stable trail shoe with a secure upper and grippy outsole gave Maya a more reliable base. This is a clear example of choosing the right running shoes by matching terrain and foot structure—her feet needed both cushioning and side support, not just lightness.

For more on how arch type affects injury risk, see this overview from the National Institutes of Health: https://www.ncbi.nlm.nih.gov/

Example of a new runner with knee pain from too‑soft shoes

Runner: Devon, 40, started running during the pandemic and upgraded in 2024 to the trendiest max‑cushion shoe after seeing it all over social media.

What was going wrong: The shoe felt like a pillow—amazing when walking around—but on runs, Devon felt unstable. His knees started aching, especially on downhills. The very soft, high‑stack foam let his legs wobble more with each step, which stressed his knees.

Better shoe choice: A daily trainer with:

• Moderate cushioning (not the softest, not the firmest).
• Lower stack height than his previous shoe.
• A slightly wider base and a more structured upper.

Why this worked: In 2024–2025, super‑soft, high‑stack shoes are everywhere, but they’re not the answer for everyone. Devon needed a shoe that felt stable first, soft second. This example of choosing the right running shoes shows that comfort in the store doesn’t always equal comfort at mile 4. A more balanced, stable ride reduced his knee wobble and eased his pain.

For background on knee pain and running, Mayo Clinic has a helpful overview: https://www.mayoclinic.org/

Example of a half‑marathoner with plantar fasciitis

Runner: Alicia, 35, training for a half marathon, works on her feet all day, recently developed classic plantar fasciitis (heel pain, especially in the morning).

What was going wrong: Alicia had been running in very flexible, minimal shoes with low heel‑to‑toe drop. Her calves and plantar fascia were doing a ton of work with each step, and there wasn’t much under‑heel cushioning to soften impact.

Better shoe choice: A supportive daily trainer with:

• Slightly higher heel‑to‑toe drop (8–10 mm) to take some load off the Achilles and plantar fascia.
• Good heel cushioning and a stable heel cup.
• A bit more structure in the midfoot.

Why this worked: By moving into a shoe with more heel cushioning and a higher drop, Alicia reduced strain on the bottom of her foot. She also rotated her shoes more often and added a short walking break in long runs. This is one of the best examples of examples of choosing the right running shoes to support an injury instead of ignoring it.

The American Academy of Orthopaedic Surgeons has a plain‑language guide on plantar fasciitis: https://orthoinfo.aaos.org/en/diseases--conditions/plantar-fasciitis

Example of a speed‑focused runner choosing a race shoe

Runner: Josh, 29, runs 5Ks and 10Ks and wanted to try a carbon‑plated “super shoe” in 2025.

What was going wrong: At first, Josh tried racing in the same heavy, durable shoe he used for daily training. It felt fine, but he couldn’t hit his target paces. When he jumped straight into a very aggressive carbon shoe for all his runs, his calves and Achilles started barking.

Better shoe choice: A two‑shoe setup:

• A durable, moderate‑cushion daily trainer for most mileage.
• A lightweight, carbon‑plated or plated‑adjacent shoe used only for speed workouts and races.

Why this worked: Josh’s legs needed time to adapt to the stiffer, springy feel of a plated shoe. Using it only for fast days and races gave him the performance benefit without overloading his calves. This is a smart example of choosing the right running shoes by separating training and racing roles, instead of forcing one shoe to do everything.

The U.S. National Library of Medicine hosts ongoing research on running shoes and performance; you can browse studies here: https://pubmed.ncbi.nlm.nih.gov/

Example of a heavier runner needing more structure, not just more foam

Runner: Sam, 45, 6’1” and 235 pounds, building up from walking to running.

What was going wrong: Sam assumed he needed the softest, thickest shoe on the wall because of his size. The problem: the ultra‑soft foam compressed quickly under his weight and felt mushy after a few weeks. His ankles and hips felt tired after every run.

Better shoe choice: A well‑built daily trainer with:

• Slightly firmer foam that doesn’t bottom out.
• A broad base for stability.
• A durable outsole that holds up under higher impact.

Why this worked: More body weight doesn’t always mean “more cushion.” Sometimes it means more support. This is one of the clearest examples of examples of choosing the right running shoes by paying attention to how the foam behaves under your body, not just how it feels when you squeeze it with your hand.

Example of a runner who rotates shoes to prevent overuse injuries

Runner: Nina, 38, marathoner with a history of IT band pain.

What was going wrong: Nina used one single model for everything: long runs, easy days, intervals, races. It worked—until it didn’t. As her mileage climbed past 40 miles per week, her IT band flared.

Better shoe choice: A small rotation of two different shoes:

• A cushioned, slightly softer daily trainer for easy and long runs.
• A firmer, more responsive shoe for tempo runs and intervals.

Why this worked: Research suggests that rotating between different shoe types may lower injury risk by changing how forces are distributed across your joints and tissues from day to day. Nina’s example of choosing the right running shoes isn’t about one perfect shoe, but about a small mix that keeps her body from repeating the exact same movement pattern every single run.

The CDC offers general guidance on physical activity and overuse injuries here: https://www.cdc.gov/physicalactivity/

How to use these examples of choosing the right running shoes for yourself

All these real examples of choosing the right running shoes have a pattern behind them. You can use that same pattern as a simple decision guide.

Step 1: Notice your body’s feedback

Before you even think about brands or colors, ask:

• Where do you usually feel discomfort—feet, ankles, knees, hips, shins?
• Does it show up early in the run, or only when you’re tired?

If your feet or shins hurt, you might need more support or a different level of flexibility. If your knees or hips hurt, you might benefit from more stability or a platform that doesn’t let you wobble.

Step 2: Look at your foot type and gait (lightly, not obsessively)

You don’t need a lab test, but a quick look helps:

• Flat or low arches often do better in stability or guidance shoes.
• High arches often prefer more cushioning and a secure, stable base.
• Neutral arches can often choose between neutral or light‑stability models.

This doesn’t lock you into one category forever, but it gives you a starting point. Many of the best examples of choosing the right running shoes start with this simple observation.

Step 3: Match the shoe to your main surface and goal

Think about how you actually run most of the time:

• Mostly roads or sidewalks? Look for road models with cushioning tuned for pavement.
• Mostly trails or gravel? You’ll want better grip, rock protection, and a stable upper.
• Training for a race? Consider one steady, durable trainer plus one lighter, faster shoe.

You can see from the earlier examples of examples of choosing the right running shoes that trying to use a road shoe as a trail shoe (or vice versa) often ends with rolled ankles or sore feet.

Step 4: Fit and feel test (the part most people rush)

When you try shoes on:

• Leave about a thumb’s width between your longest toe and the end of the shoe.
• Your heel should feel secure, not sliding up and down.
• No pinching across the widest part of your foot.
• Jog around the store or on a treadmill if possible; walking is not enough.

If something feels off in the first 30 seconds, it rarely “breaks in” later. The strongest real examples of choosing the right running shoes almost always include a runner who finally trusted that first impression.

Step 5: Track how the shoe behaves over time

Once you buy a pair, jot down the start mileage. Many shoes last around 300–500 miles, depending on your weight, surfaces, and how the foam is built. Signs it’s time to replace them include:

• New aches in joints that were behaving fine before.
• Flattened foam or visible creasing.
• Worn‑down tread under the forefoot or heel.

Rotating between two pairs, like Nina did, is a real‑world example of extending shoe life and changing loading patterns just enough to keep injuries at bay.

Quick FAQ: examples of smart running shoe choices

Q: Can you give an example of choosing the right running shoes for a total beginner?
Yes. Think of a beginner who runs three times a week on sidewalks with no major injuries. A great example of choosing the right running shoes here would be a neutral or light‑stability daily trainer with moderate cushioning, a comfortable upper, and a roomy toe box. Nothing extreme—no ultra‑minimal, no ultra‑max. Just something stable, comfortable, and forgiving.

Q: What are some examples of mistakes people make when buying running shoes?
Common examples include buying based on color or brand hype, picking shoes that are too small, choosing the softest shoe without considering stability, or using the same worn‑out pair for years. Another frequent example of a mistake is ignoring pain and assuming it’s “just part of running” instead of considering that the shoe might not match their foot or training.

Q: Are there examples of runners who need different shoes for walking and running?
Yes. Some people walk in very soft, flexible shoes but run better in something more structured. For instance, someone with plantar fasciitis might use a supportive walking shoe for all‑day wear and a slightly higher‑drop running shoe for workouts. Those examples of separating walking and running shoes often reduce all‑day strain on the same tissues.

Q: Do lighter shoes always mean faster and better?
Not necessarily. A lighter shoe can help with speed, but if it’s unstable for you or doesn’t provide enough cushioning for your mileage, it can lead to injury. Many of the best examples of choosing the right running shoes for everyday training involve slightly heavier, more supportive models, with lighter shoes saved for race day or speed sessions.

Q: How do I know if I should switch from my current shoes?
If you start noticing new pain, blisters in new spots, or your shoes feel flat and dead even on short runs, it might be time. Look back at the real examples of choosing the right running shoes above: in almost every case, the runner had a pattern of discomfort that improved once the shoe matched their body and training.

When you look at all these examples of examples of choosing the right running shoes, a theme pops up: the “right” shoe isn’t the one your favorite influencer wears or the one with the thickest foam. It’s the one that lines up with your feet, your stride, your surfaces, and your goals.

Use these real examples as a mirror, not a script. Notice which story sounds like yours, then let that guide your next pair. That’s how you turn a confusing wall of shoes into something simple: one good choice at a time.