Children and Sports Podiatry

What Runners should look for in a good training shoe

Now that research reveals there is no motion control in running shoes. I’m going to talk about what to look for in a good running shoe that you are going to do alot of training in. This may be in preparation for a ½ or full marathon or just a shorter 10 kilometer run.  You want to look for a a mid-tier, highly cushioned neutral and durable shoe. Without doubt, the daily trainer is arguably the most important shoe for a runner, as it is the shoe we do most of our mileage in.


Stephanie clocking up some kilometres in her training shoes

There are 3 main things we want in a good running shoe for training

Have a plush, comfortable upper

A midsole cushioned enough for distances up to 25 kilometers

An outsole capable of lasting over 600 kilometers.

What to do when the next model comes out?

Most shoe brand companies will do an updated model of a well marketed she every 6 months. As a runner myself, it is often frustrating to find that a new additional model can sometimes change things up too much. This leaves you striking the pavement with a feeling that you are in a  completely different shoe altogether.

You want the changes between the versions of your shoe to be incremental rather than huge changes every year. As a podiatrist who has taken an interest in running shoes for 20 years, I have found the more reliable good running shoe brands that ease the changes in their models from year to year are the  1. Brooks Ghost 2. Asics Nimbus 3. New Balance 860’s. This is effective for runners as it doesn’t take long to ease into the shoe.

Price & Weight

Price is another point which is important now that we know there are less components needed in footwear. The weight of the shoe is also very respectable and you want your training shoe to weigh around  10 ounces.


You want the cushioning layer to extend beyond the heel, all the way to the forefoot, for an easy transition from landing to toe- off. The mid-sole should feel soft but still provide support. You want the shoe to feel responsive. This means the shoe is designed to feel like it responds to the ground, giving you energy back. There is nothing worse than a shoe feeling dead and heavy under your foot.

Stack Height

For a runner who is looking for a shoe to do more than 10 km runs some heel elevation is necessary. A stack height of 12mm would be what I would recommend. If you are planning on doing short interval sessions or a tempo run a lower heel height is preferred.


The durability of the out-sole assists the longevity of the shoe and helps to make the shoe a more economical choice. The forefoot out-sole should also be segmented with flex grooves to provide adaptation to the surface and shock absorption.

Shoe Upper

The upper of the running shoe for training these days should be seamless and provide the optimal balance of stretch and structure. Adequate toe box width is important to allowing enough room for the toes to splay during toe off. The heel counter needs to be firm and lined with a soft grippy material that allows for no heel slippage. This is particularly important if you are wearing a custom made orthotic in the shoe.

What good running shoes do podiatrists recommend?

A quality shoe is an important choice for a runner. There is no set answer when it comes to one stand out running shoe that is appropriate for every runner out there. This is because it is important to ascertain what training loads a person is doing and how a runner is biomechanically aligned. As a podiatrist I get great satisfaction in getting a patient into a new running shoe especially after they have had previously poor-quality shoe. They come back in and say that their legs feel less tired on days they are running back to back.

Ask us for a running gait assessment and we can make recommendations for a shoe that will give you exceptional durability and high-performance comfort.

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