​2025 Running Shoe Review

With Sam Steel, Star Physio Podiatrist and lower limb rehabilitation expert.

Sam is available at West Perth and Mosman Park clinics for general foot care, lower limb pain and injury management and running advice and analysis. Book here!

Running shoes continue to evolve year after year, with new innovations constantly being devised to help you perform at your best. Whether you’re an expert runner or have decided to start running as we welcome the new year, the latest and greatest technology in running shoe development is here to help you out.

Picking a Type of Running Shoe

What should you be looking for when picking a running shoe? Knowing where you are at as a runner is key! Are you just starting out, or are you ready to take your running to the next level with a super shoe?

Picking the right running shoe is crucial. Running shoes are not only an investment for your running performance and feet, but for your health as a whole.

When picking and fitting a shoe, it’s important to remember a few things:

1. Suitability:

   Choose the shoe that is best suited for the type of running you intend to do and your foot type (more on this below).

2. Fit:

   Ensure there’s a thumb’s width gap between the end of your longest toe and the end of the shoe to reduce the risk of pesky blisters and bruised toenails, which can disrupt your running journey. It’s also important to pick a shoe with adequate width to prevent cramped toes whilst running. If you have wider feet, consider trying a wider style shoe, such as a 4E fit.

3. Comfort:

   This may sound obvious but, make sure your shoes are comfortable to wear. Running shoes aren’t cheap, make sure you will actually want to wear them!

Stability Running Shoes

Stability running shoes offer a bit more support. Traditionally, this has included features like heel counters and medial wedging. However, recent advancements have introduced features like a solar flare addition at the heel, preventing your foot from collapsing medially or laterally during heel strike. Due to the extra support naturally built into these types of shoes, these are great for those who are naturally flat-footed or those who are new to running, helping to lower the risk of injury. During gait, motion follows a path of least resistance. Stability shoes use dual-density foam to guide the foot through an appropriate plane of motion when running while maintaining comfort and support.

However, these shoes might not be for everyone. Extra support can mean extra weight, this can come at a cost of performance. Some runners might find the support uncomfortable, leading to a feeling of over-correction. If you notice this, a neutral running shoe might be more suitable.

I would recommend a stability running shoe if you are new to running, have had foot and ankle injuries in the past, have a more pronated foot type, or notice you tend to run heavy on your feet.

Here are some of my top stability shoe recommendations:

Recommended Stability Running Shoes:

• Brooks Adrenaline
• Hoka Bondi or Gaviota
• New Balance 860
• Asics Gel Kayano
• Saucony Tempus

Neutral Running Shoes

Neutral running shoes are ideal for runners who are light on their feet and generally run without injuries. These shoes are suited for runners with a neutral or more supinated foot type. While they may lack some of the extra support features, they are not short on comfort. Podiatrists often recommend neutral shoes for those who use orthotics.

It’s important to consider your foot type and running biomechanics when choosing shoes. Sometimes, a bit of extra support is needed and this is ok. Seeing one of our expert physios or podiatrists, we are able to assess whether this is necessary. If you need extra support, a neutral running shoe might not be appropriate. Purchasing a pair of neutral running shoes when you may need a bit more support during running may lead to an increased risk of injury.

I would recommend at neutral running shoe if you are a more experienced runner, have a more neutral or supinated foot type or feel you are generally a light footed runner.

Here are some of my top recommendations for a more neutral running shoe:

Recommended Neutral Running Shoes:

• Mizuno Wave Rider
• Asics Cumulus
• Saucony Echelon
• Brooks Ghost
• Hoka Clifton

Super Shoes

The latest innovation in running shoes, the “super shoe,” has advanced significantly since debuting at the 2016 Olympics. These shoes feature a carbon or plastic Pebax plate within a thick, responsive foam sole. There is debate over what is better out of the two styles of plate inserts however both are believed to provide improved results for experienced runners. The stiffness, in combination with the curvature of the plate inserted with in these super shoes reduces ankle flexion and lifts the heel faster when running, propelling you through your gait cycle. Results from super shoes vary between makes and the runners running style but research has shown that the best super shoes can offer nearly a 3% reduction in energy cost when running.

If you’re an expert runner looking for a performance boost to help you beat your PB’s, it may be worth seeing one of our physios or podiatrists to assess if you may be suited to wearing one of these shoes. These shoes are very different to your traditional running shoes, athletes should be wary of this as they transition slowly to wearing these shoes before big races making sure they are able to adequately adapt to the new shoes to lower the risk of injury.

Although these shoes can provide great results, they can be costly, with top models reaching nearly $400. Due to the highly compressive nature of the responsive soles, these shoes have a short life span, lasting runners only 300 to 500km, significantly less than the 800km you would hope to achieve with a usual pair of running shoes.

Recommended Super Shoes:

• Mizuno Wave Rebellion Pro
• Saucony Endorphin Speed
• Asics Magic Speed
• Nike ZoomX Vaporfly
• Hoka Rocket X 2

Tips for Optimising Running Performance

Here are some quick tips to ensure you’re performing at your best:

• Warm Up:

  A quick five-minute dynamic warm-up before running can help lower the risk of injury.

• Start Slow:

  Begin with slower, longer runs to build a strong aerobic base.

• Fuel:

  Eat the right carbohydrates and consume enough water to make sure you stay hydrated to fuel your runs.

• Rest and Recovery:

  It is to allow your body time to repair damaged tissue and replenish energy levels to make sure you’re able to run at your best next time round.

Shoes Done, What’s Next?

Running shoes are only part of the deal. To take you to that next level in performance, a good strength and conditioning plan can significantly enhance performance and prevent injury, especially if you’re a beginner in the running game as well as helping you reach your running goals. At Star Physio, our expert physios and podiatrists offer tailor-made strength and conditioning training programs and running plans. Our RUNFit Running Analysis takes into account your personal running style and running goals to create a training plan that helps you reach the next level.

I hope some of these tips will make you a shoe in to smash your PBs this year!

If you would like some personalised advice on the best shoes for your running, want a running analysis or have any lower limb niggles or biomechanical concerns, why don’t you book an appointment here!