Are Your Running Shoes Helping You or Hurting You?
Running Shoes Are Not One-Size-Fits-All
Running footwear has evolved into a billion-dollar science. Between maximalist foam, minimalist barefoot designs, carbon plates, and anti-pronation technology, runners are faced with more choices than ever. But more options often mean more confusion.
At Argan Athlete, we don’t buy into fads. We help athletes understand what their bodies need—and how the wrong shoe can silently erode performance or increase injury risk.
What Do Running Shoes Actually Do?
A running shoe isn't just a cushion for your foot. It affects:
How your joints absorb and distribute force
The activation sequence of lower limb musculature
Ground contact time and stride length
Overall proprioceptive feedback
The Evidence: Foam, Plates, and Drops
Let’s break down what current research shows about key footwear features.
Stack Height and Cushioning
High-stack shoes, like HOKA models or supershoes, reduce immediate impact stress but often dampen proprioception and increase reliance on passive stability. For runners with weak foot intrinsics or a history of ankle sprains, this can lead to delayed reactions on uneven terrain or fatigue-related collapses.
One 2021 study from Gait & Posture found that excessive foam alters joint coordination variability during prolonged runs, increasing frontal-plane knee motion.
Heel-to-Toe Drop
Traditional running shoes often have a drop of 8-12 mm. This can shift force absorption toward the knees. Lower drop shoes (0-4 mm) promote midfoot striking and reduce tibial loading but increase demand on the calf, Achilles, and plantar fascia.
Runners transitioning too quickly into low-drop shoes without tissue capacity can develop posterior chain issues such as Achilles tendinopathy or medial tibial stress syndrome.
Carbon Plates and Super Shoes
Carbon-plated shoes enhance propulsion and running economy. However, they increase hip flexor and glute demand due to altered joint kinematics. For runners with a history of SI joint dysfunction or gluteal tendinopathy, these models should be used selectively.
Healy et al. (2022) found carbon-plated shoes shift loading proximally, favoring elite mechanics but presenting risks for recreational runners.
How We Match the Shoe to the Runner
At Argan Athlete, we don’t default to a brand or a trend. We analyze:
Your foot structure and arch behavior
Stride mechanics under fatigue
Injury history and current capacity
Your training volume, goals, and surfaces
For Example:
Runners with knee pain: Often benefit from slightly more drop and structured midsoles to reduce quad overload.
Chronic plantar fasciitis: May need stiffer rockered soles with forefoot relief zones.
Returning from tendon injury: Progressively build into a shoe with lower drop, but only if the calf complex is strength-tested.
Takeaway: Footwear Is Equipment, Not Fashion
The shoe is a tool. Not a crutch. Not a magic fix.
If you're unsure whether your shoes are helping or hurting you, we offer full running assessments and gait analysis. We also help you transition safely between models, including minimalist or carbon-plated options.
Train smarter. Move better. Start at your foundation.
