Running remains one of the most effective ways to stay fit, yet many fitness enthusiasts underestimate the importance of proper footwear. The wrong shoes can turn a healthy habit into a source of pain, causing issues like shin splints, plantar fasciitis, and knee discomfort.
To help runners avoid these pitfalls, Dr. Samir Pilankar, a highly regarded Arthroscopy & Joint Replacement surgeon from Mumbai, shares his professional advice. With over 25 years of experience, advanced training across Switzerland, Spain, and Germany, and more than 5,000 successful surgeries, Dr. Pilankar has treated countless patients with sports-related injuries. Recognized with the Abdul Kalam Award, Times Icon Award 2022, and recently featured in India Today’s Top Orthopedic Surgeons 2025, he brings both medical expertise and practical knowledge to the subject of running footwear.
1. Understand Your Foot Structure
Not every runner’s foot is the same. Some have flat feet, others high arches, while many fall in between. Each type alters how your foot strikes the ground, influencing the kind of support you need. Flat-footed runners may require stability shoes with arch reinforcement, while high arches often need extra cushioning. A gait analysis at a professional running store can help identify your exact requirements.
2. Put Comfort Before Looks
While stylish sneakers may be appealing, the primary goal is to find shoes that feel good during a run. Your footwear should fit naturally without creating pressure points, friction, or tightness. A trendy narrow design might look good but could increase the risk of bunions or blisters over time. Comfort must remain the top priority.
3. Find the Cushioning That Matches Your Needs
Cushioning is not one-size-fits-all. Distance runners often prefer shoes with soft midsoles to absorb repeated impact, whereas sprinters may choose firmer soles for a more responsive push-off. Inadequate cushioning can strain the heel and joints, increasing the risk of stress fractures. Testing different levels of padding helps determine what works best for your stride.
4. Focus on the Correct Fit
The best shoe is the one that fits properly. Try shoes later in the day when your feet are naturally swollen, similar to how they expand during running. Check for adequate space in the toe area—about a thumb’s width—and ensure the heel remains secure. Poor fitting shoes can lead to black toenails, blisters, or even ankle instability.
5. Match Footwear to Running Environment
The ground you run on should guide your shoe selection. For smooth roads and pavements, lightweight shoes with ample cushioning are ideal. For trails, however, opt for shoes with durable outsoles, better traction, and reinforced stability to handle uneven surfaces. Choosing the wrong type may reduce efficiency and heighten injury risk.
6. Replace Worn-Out Shoes on Time
Even the best shoes lose their effectiveness over time. Most pairs should be replaced after 500–800 km of use. Outdated shoes may look fine externally but lose internal support, forcing the body to compensate and increasing the risk of joint strain. Regular runners should monitor mileage and rotate pairs if possible.
7. Test Before Finalizing
Never buy running shoes without trying them first. Take a short jog inside the store or on a treadmill if available. Focus not just on immediate comfort but also on how the shoes perform after a few minutes of movement—this helps reveal any hidden discomfort or instability.
Conclusion: A Smarter Way to Run
The right running shoes are more than just sports gear—they’re a foundation for injury-free running. By choosing footwear that matches your foot type, terrain, and comfort level, you can run longer, faster, and with greater confidence. As Dr. Samir Pilankar emphasizes, investing in the right shoes today is an investment in long-term health and performance.
