By the KMW Podiatry team. Last reviewed November 2026.
Whether you are training for a fun run, jogging along the River Torrens Linear Park or getting back into exercise with a couch-to-5K program, the shoe wall can be overwhelming. Cushioned, stability, carbon-plated, minimalist: there are a lot of choices and a lot of marketing. This guide explains what matters most when choosing running shoes, and when it may be worth getting your running assessed.
Comfort first
Research into running shoes and injury has not found one type of shoe that suits everyone. One practical, research-supported starting point is comfort: a shoe that feels comfortable when you try it on and run in it is a reasonable choice for many runners. Comfort is personal, so a shoe that suits a friend may not suit you.
Getting the fit right
A comfortable shoe starts with a good fit.
- Length: allow roughly a thumb’s width between your longest toe and the end of the shoe. Feet can swell on longer runs.
- Width: your forefoot should sit comfortably without pressing on the sides. Many models come in wide or narrow options.
- Heel: your heel should sit snugly without slipping when you walk or jog.
- Midfoot: the shoe should hold the middle of your foot securely when laced, without pressure points across the top.
Try shoes on later in the day, wear your usual running socks, and bring any orthoses. If the store allows, jog a few steps or use a treadmill.
Understanding shoe features
Cushioning
Shoes range from firm to very soft. More cushioning is not automatically better. Some runners prefer a soft feel for long runs; others like a firmer, more responsive shoe.
Heel-to-toe drop
Drop is the height difference between the heel and forefoot. Traditional running shoes often have a higher drop; some newer designs have low or zero drop. Changing to a much lower drop places more load on the calf and Achilles, so if you want to try it, change gradually.
Stability features
Stability shoes have firmer materials or design features intended to limit how much the foot rolls inward. They may suit some runners, but foot posture alone is not a reliable guide to which shoe you need.
Carbon-plated and “super shoes”
These are designed mainly for racing and faster sessions. They can feel very different to run in, and many runners keep them for race day and use a regular trainer for most training.
Breaking in and rotating shoes
Most modern running shoes feel comfortable straight away, but it is sensible to start with shorter runs in a new pair. Some runners rotate two pairs, which lets each pair dry and recover between runs.
When should you replace running shoes?
There is no single number of kilometres that applies to everyone. Signs a pair may be worn out include:
- the midsole looks creased or compressed, or feels flat
- the outsole is worn through in places
- the upper is torn or the heel counter has softened
- you notice new aches after runs that you did not have before
Keeping a simple log of kilometres in each pair can help you notice patterns.
Change one thing at a time
Many running injuries are linked to doing too much, too soon. If you are changing shoes, increasing distance and adding hills all at once, it is harder for your body to adapt. Try to change one variable at a time and build up gradually.
When a running assessment may help
It may be worth seeing a podiatrist if you:
- keep getting the same injury, such as shin pain or Achilles pain
- have pain that lingers for more than a week or two after runs
- are new to running and have had foot or leg problems in the past
- are unsure which type of shoe suits you, or have orthoses to fit
- are increasing your training for a longer event
A sports podiatry assessment usually looks at your injury history, training, strength and flexibility, as well as how you walk and run. Gait analysis and a sports shoe evaluation can help match shoe features to your needs.
Common running niggles
- Shin pain: often linked to sudden increases in training. Healthdirect’s page on shin splints has general advice. See also our shin splints treatment page.
- Heel pain first thing in the morning may be plantar fasciitis.
- Pain at the back of the ankle may be the Achilles tendon.
- Blisters and black toenails are often related to fit, socks or downhill running.
Pain that is severe, gets steadily worse, or is present at rest or at night should be assessed rather than run through.
If you also walk or run on trails, see our guide to hiking blisters and bushwalking foot care.
Frequently asked questions
Do I need stability shoes if I have flat feet?
Not necessarily. Foot posture alone is not a reliable guide. Comfort and fit are good starting points, and a podiatrist can assess whether any extra support is likely to help if you have pain.
How often should I replace my running shoes?
There is no fixed rule. Look for worn midsoles and outsoles, a softened heel counter or new aches after runs.
Should I buy the same shoe again?
If a shoe has worked well for you, sticking with the same model or a similar one is reasonable. Be aware that updated versions can change in fit and feel.
Can I wear my orthotics in running shoes?
Usually, yes. Bring your orthoses when trying on shoes and remove the shoe’s standard insole if needed so the fit is not too tight.
Book a running assessment
KMW Podiatry offers sports podiatry, gait analysis and footwear advice at clinics across Adelaide and Gawler. Book an appointment online or call 1800 962 113.
This article is general information only and is not medical advice. Please see your GP or podiatrist about your own situation. KMW Podiatry’s podiatrists are registered with the Podiatry Board of Australia through Ahpra.
