What you need to know about running shoes & sports performance
Running shoes can make or break your performance and your body. The wrong pair won’t cause an injury on its own, but it can shift the load in ways that turn a niggle into something more serious. The right pair, on the other hand, can help you run more comfortably, efficiently, and sustainably. So, how do you know what’s right for you?
To dig into it, we asked two experts with very different but complementary perspectives. Blake Withers, a sports podiatrist, lecturer, and researcher, explains how footwear influences injury risk, what podiatrists can spot in your stride that you can’t, and why shoes are just one part of the bigger picture in staying injury-free.
Then, Tristan Blee, podiatrist and Technical Specialist at Mizuno Oceania, takes us inside the shoes themselves, breaking down common misconceptions, when to replace your runners, and the latest innovations making a difference for performance and protection.
About your running shoes, as told by podiatrist, Blake Withers
How much impact can the wrong running shoe really have on injuries like shin splints or stress fractures?
It is important to recognise that no particular shoe will directly cause an injury. What footwear does is influence where the load is distributed. Once we understand that, we are on the right track.
For example, if a runner wears a shoe with a low drop and a thinner midsole (the foam), the structures below the knee, such as the shin and foot, are required to work harder to propel the body forward. This can make an existing injury more painful, but it can also be beneficial for building strength in those tissues. If the runner is not adequately prepared, it may increase the risk of injury. This is why a transition period is essential when changing footwear.
If a runner already has an injury, the less appropriate shoe would be the one that places greater stress on the structure we are aiming to unload. At the same time, that very shoe might later be used intentionally to build strength and resilience, perhaps worn once a week as part of a progression plan.
Podiatrists are uniquely skilled in understanding biomechanics. We can assess these factors, identify what is appropriate at different stages, and guide runners towards the best footwear decisions for both performance and injury management.
What can a podiatrist reveal about a person’s stride that they can’t figure out on their own?
A podiatrist can reveal details about a person’s stride that are hard to figure out on your own. When you run, what you feel is only part of the story. We look closely at how your joints, muscles, and tendons are working together, and more importantly, where the load is going. Subtle changes in things like cadence, trunk position, foot strike, or how the ankle, knee, and hip share the load can make the difference between progressing in training or developing an injury.
We can also conduct a gait analysis, where we watch you run and relate what we see to what is happening for you, with the goal of keeping people running sustainably over the long term.
Footwear is another factor. A change in shoe design, such as the drop or midsole thickness, will shift the load to different structures. That might be useful if we are trying to strengthen a tissue, or it might be risky if it places extra stress on an area that is already injured.
In short, podiatrists take what you cannot see, biomechanics, loading patterns, and tissue capacity, and translate them into practical advice. This helps you not only manage injury but also become a stronger, more efficient runner.
Why is footwear just one piece of the puzzle when preventing sports injuries?
Because footwear alone can’t address all the demands placed on the body. Shoes can influence load distribution, comfort, and efficiency, but injury risk is also shaped by strength, conditioning, and rehabilitation, as well as training load, recovery, nutrition, and overall health. Podiatrists are uniquely positioned to understand all these elements and put them together, like making a great pizza (without pineapple, of course). The right footwear is just one topping. It only works when combined with strength, rehab, smart load management, and recovery to create the full recipe for long-term performance and injury prevention.
What’s the tipping point when a runner should stop experimenting with shoes and see a podiatrist?
The tipping point is when pain or discomfort does not settle after a short transition, or when the same issue keeps returning, no matter what shoe is tried. It is normal to experiment a little with footwear, but if you are finding that tendon pain, muscle pain, or joint pain is not improving, that is the time to see a podiatrist.
We can run a gait analysis, look at how your body is loading, and match that to your training and footwear choices. We can also write a running program, prescribe a strength program, provide a clear diagnosis, refer for imaging if needed, and put all the pieces together so you have what you need to improve.
Often, it is not just about the shoe itself, but how your tissues are coping with the change, whether you have had enough time to adapt, and what other factors might be contributing. The goal is to keep people running consistently and sustainably, and that sometimes requires more than just swapping shoes.
Blake Withers (@blake.sportspodiatrist)
Blake Withers is a Musculoskeletal Podiatrist, lecturer at the University of Newcastle, and PhD candidate researching strategies to prevent running-related injuries. He co-hosts The Sports Medicine Project podcast, with over 100,000 downloads, where he interviews experts from around the world. Blake also creates educational content on YouTube, runs courses on foot orthoses and running, works within a sports medicine clinic, and operates a practice in Port Macquarie. He sits on several professional boards and specialises in running injuries, bone stress injuries, and foot orthoses, combining clinical practice with teaching, research, and education for health professionals.
About your running shoes, as told by podiatrist and technical shoe specialist, Tristan Blee
What’s the biggest misconception runners have when choosing a shoe?
Many runners believe there’s a “single best” running shoe for everyone. In reality, the right shoe depends on individual factors such as foot shape, running biomechanics, running surface, or even training goals, just to name a few. A shoe that works perfectly for one runner might not be beneficial for another runner. Comfort, fit, and function should always come before trends or what works for a friend.
How can someone’s running style or foot stride change which shoe is best for them?
Everyone walks, jogs and runs differently. Some land heavier on the heel, others strike more through the midfoot or forefoot. Likewise, some runners have neutral foot movements, some pronate, while others supinate. All of these play a massive role in shoe selection.
For example, a runner with a neutral gait might thrive in a lightweight, flexible trainer, while someone with significant pronation may need more stability and support. Matching shoe design to stride patterns and foot biomechanics should help improve efficiency and lower injury risk.
Why does shoe replacement matter more than people realise, and what wear patterns should runners look for?
All shoes gradually lose cushioning and support, even if they may still “look fine”. As midsoles compress and outsoles wear down, shock absorption and energy output decrease, increasing stress on muscles and joints. Most daily trainer running shoes need replacing every 600–800 km, although heavier runners or those training on harder surfaces may need to replace their shoes earlier. Runners should watch for worn outsole material under the heel or forefoot, uneven wear patterns, or feeling more aches after runs – any of these signs may indicate the need for new shoes!
What innovations in running shoe design are you most excited about, and how do they help protect the body?
Some of the most significant advancements and exciting innovations in running shoes are occurring in midsole foams, midsole geometry, and plate technology. Modern midsoles feature carefully engineered shapes and are made from lightweight, highly responsive materials that not only absorb impact but also deliver very high levels of energy return—enhancing running efficiency and reducing fatigue over long distances. Additionally, the use of various plate materials is tailored to suit different types of runners and running experiences.
Tristan Blee, podiatrist and Technical Sales Specialist with Mizuno Oceania Corporation
With a background in both podiatry and technical footwear, Tristan offers a unique perspective on lower limb health and performance.
In addition to his clinical work, Tristan serves as a Technical Specialist for Mizuno Oceania, supporting footwear development and education for performance sport across Australia. Tristan’s expertise extends beyond running, with a deep understanding of sport-specific footwear across categories including Netball, Football, Trail, Tennis, Indoor court sports, Hockey, and Badminton.
To learn more about Mizuno footwear across running and other sporting categories, visit www.mizuno.com.au.
