Running Shoes: Advantages and Disadvantages

By someone who’s run the good miles… and the painful ones too.

I’ve been running for over a decade now. From training for my first 5K in old tennis shoes to completing a half marathon in high-performance runners, I’ve learned one thing the hard way: your shoes matter more than you think

Whether you are contemplating purchasing running shoes or are leaning towards flat shoes or even running barefoot, this guide is for you. Let’s dissect the benefits of having running shoes, their drawbacks, and some of the more candid lessons learned from the road and treadmill.

Why Running Shoes Are More Than Just Gear

Running often feels like the easiest sport to engage in; simply put on some shoes and you are off to the door, right? The truth, however, is that running shoes impact the footwear you use, standing issues, running speeds, and even the likelihood of sustaining an injury.

In what follows, I would like to share the benefits and drawbacks of running shoes, some of them fueled by my personal running journey and my experiences as a coach.

Advantages of Running Shoes

1. Injury Prevention Is the Big One

Modern running shoes are designed with shock absorption, arch support, and heel cushioning, all to protect joints and muscles during repetitive impact. Especially for road runners, this is a game changer

For example, I once tried switching to minimalist shoes mid-marathon training. Within three weeks, I developed shin splints. Went back to my Asics Gel Nimbus, and the pain faded

2. Improved Posture and Gait

The benefits of running in proper footwear include aligning your body correctly during a run. Good shoes help promote better heel-to-toe transitions, which can reduce overstriding and keep your back and hips comfortable

Think of it like this: if you’re driving a car with misaligned tires, the ride feels off. Same with poor footwear and your body

3. Comfort = Consistency

You’re more likely to stick with a routine when it doesn’t feel like punishment. Well-cushioned running shoes reduce foot fatigue and allow you to run longer without discomfort. That’s a big win for habit building

Disadvantages of Running Shoes

1. They Can Mask Poor Form

One of the main disadvantages of running shoes is that their cushioning can sometimes hide bad technique. Over-reliance on shoes might prevent you from developing strong foot muscles or natural stride awareness

Minimalist runners argue that shoes “pamper” your feet too much. And they’re not entirely wrong, foot strength matters

2. Not All Shoes Fit All Runners

Here’s something not enough brands tell you: just because a shoe is popular doesn't mean it's right for your foot. Some runners need motion control, others need neutral support. The wrong type can cause blisters, joint pain, or even long-term damage

I once had a client train in stability shoes when he actually had a neutral gait. He ended up with IT band issues that sidelined him for a month

3. Pricey and High Maintenance

Good running shoes don’t come cheap. And they don’t last forever either. Most need replacing every 500 to 800 km. That adds up quickly if you run regularly

Also, the more specialized your shoes, the less likely they are to double as casual wear, meaning you need separate shoes for workouts and daily life

What Are the Pros and Cons of Running in Flat Shoes

Flat shoes (or minimalist running shoes) are growing in popularity, especially among natural running advocates. Here’s what I’ve found

Pros:

• Encourage natural foot movement
  
  

• Help build foot and calf strength
  
  

• Often lighter and more breathable
  
  

Cons:

• Offer less protection and shock absorption
  
  

• Increase the risk of injury if you’re not conditioned
  
  

• Not ideal for long distances or hard surfaces
  
  

Is it bad to run in flat shoes?
Not necessarily. But if you’re transitioning from cushioned shoes, do it slowly. I recommend starting with 5 to 10 minutes per run and gradually increasing as your muscles adapt

Should You Run in the Same Shoes Every Day

Quick answer: no

Even if you’ve found your “perfect” shoe, wearing the same pair daily can break them down faster and limit muscle variation

Rotating between two pairs (even if they’re the same model) helps prolong shoe life and reduces injury risk. It also gives the cushioning time to rebound fully between runs

Personally, I rotate between a daily trainer for slow runs and a lightweight pair for speed work

What Are the Benefits and Disadvantages of Running

This is a good reminder that running itself, shoes aside, has its ups and downs

Benefits:

• Improves cardiovascular health
  
  

• Aids mental clarity and stress relief
  
  

• Burns calories efficiently
  
  

• Builds discipline and consistency
  
  

Disadvantages:

• High-impact sport: risk of joint injury
  
  

• Requires time and recovery planning
  
  

• Can be repetitive if not varied with strength or cross-training
  
  

So yes, running is great, but it’s not for everyone, and it’s not effortless. Good shoes simply make it more sustainable

What Shoes Do You Wear Running and Why

I get this question often, especially from new runners. My current rotation looks like this:

• Daily Trainer: Cushioned, consistent, and good for slow miles
  
  

• Speed Work: Responsive and lightweight
  
  

• Long Runs: Stable and great for recovery miles
  
  

• Trail Runs: Grippy with a roomy toe box
  
  

Why these? Because I’ve tested dozens of pairs and found these work for my gait, terrain, and training volume. Your best shoes might be totally different, and that’s okay. Get a gait analysis done if you’re unsure

If you're looking for reliable and affordable options, check out this curated list of the Top 10 Running Shoes for Men Under ₹2000 in India (2025 Edition)

Walking Running Shoes: The Best of Both Worlds

If you’re not running daily or are more into light jogging, your best bet might be walking running shoes. These versatile pairs offer flexibility and cushioning for both walking and occasional runs. Perfect for beginners or those with mixed routines

Not sure what to buy? Here’s a solid breakdown of styles, foot types, and fit in Which Running Shoes Are Best: A Complete Guide for Men

FAQ

What are the pros and cons of running in flat shoes

Pros: Encourages natural movement and strengthens feet.
Cons: Less cushioning, higher injury risk if not used properly.

Should you run in the same shoes every day

No, rotating shoes prevents wear and reduces injury risk.
It also allows cushioning to recover and supports varied muscle use.

What are the benefits and disadvantages of running

Benefits: Improves heart health, burns calories, and reduces stress.
Disadvantages: High impact on joints and risk of overuse injuries.

What shoes do you wear running and why

I use cushioned trainers for long runs and light shoes for speed.
 It keeps me injury-free and improves performance across workouts.