How to Choose Running Shoes

The question about the best kind of running shoes to wear arises very often at our clinics. It is really not easy for many runners and triathletes to make a proper choice in an ocean of information from the shoe making industry catalogs, ads, and press. The abundance of different designs, all appealing, makes the actual choice an almost unbearable suffering.

What kind of shoes are better for running?

What kind of shoes are better for training? And for racing? Dr. Romanov recommends light-weight shoes with thin soles that you feel comfortable in. Comfort is important, don’t ignore your own feelings. There is a certain philosophy behind this recommendation, which consists of 2 simple concepts:

1. The shoes should be light

…so light that their weight didn’t deteriorate the feeling of the foot as a part of the leg. It means that the feeling of the foot wouldn’t differ from the feeling of the whole leg, psychologically. Biomechanically it may affect the foot transfer in space and time: its speed, acceleration, and trajectory, which could all be deteriorated by heavy shoes. We can deliberately use heavy shoes for some special occasions of strength development, but not for a long time, and surely not permanently. So make sure that your shoes are light, check their weight. Modern technology made great improvements in the weight of the shoes so you have no excuses for running in bricks. Anything above 11oz is a brick.

2. The shoes should have thin soles

…and have no cushioning or very minimal. It reduces the weight, but this is not the main reason.

  1. First of all, it allows you to develop a very precise, refined feeling of interaction between the foot and the ground, while landing. Obviously, it is impossible to do this through a thick shoe sole. In a movement, when every hundredth of a second counts (the time of support in best runners is 0.15-0.20 sec.), the support time is a crucial thing for neuro-muscular coordination. When the signal for the foot to touch the ground reaches the muscles and makes them prepare for landing, it’s already too late. And cushioning here is the factor which deteriorates timing and as a consequence, running technique, by increasing the time of support and due to this, loading of joints, ligaments, tendons, and muscles.
  2. Second, a thick sole and cushioning increase the possibility of pronation or supination, and exaggerates the already existing conditions. Hence, it leads to injuries, and we’ll talk about this separately.
  3. Third, in Pose Method® landing occurs on the ball of the foot, not on the heel, so the thick shoe heel structure doesn’t make any sense. Even more, it reduces the freedom of the heel, and ankle movement and decreases the calf muscle stretching elasticity effect.

Therefore, we would recommend light weight shoes with thin soles and some racing flats meet these requirements.

Seminars on Running

Learn more about running shoes and how to choose the best running shoes for you at our seminars!


The Pose Method® system is a combination of online learning and live courses making it the most effective solution available to health and fitness professionals as well as anyone who enjoys an active lifestyle.