Choosing the Right Running Shoes for Race Day

As race day approaches, many runners focus on mileage, pace, and nutrition. But one decision can make or break your marathon experience: your shoes. 

Wearing the right pair of running shoes doesn’t just enhance performance—it helps prevent injury, reduces fatigue, and ensures comfort from mile 1 to 26.2. Whether you’re chasing a personal record or crossing the finish line for the first time, your footwear matters. 

Running generates repetitive impact—especially on your hips, knees, and feet. Ill-fitting or worn-out shoes can lead to a range of overuse injuries including plantar fasciitis, shin splints, IT band syndrome, and joint pain. 

At ROC, our sports medicine and orthopedic specialists regularly treat runners with pain that could have been avoided with better shoe selection. The right shoe provides: 

• Adequate support based on your arch and gait 

• Proper cushioning for your training surface and mileage 

• Fit that prevents blisters, bruised toenails, and instability 

• Performance that complements your training style 

1. 1. Know your gait and arch type 
      Get a gait analysis at a local running store or clinic to see whether you pronate (roll inward), supinate (roll outward), or have a neutral stride. This determines the kind of support you need.

   2. Prioritize fit 
      Your shoes should feel secure but not tight, with enough room to wiggle your toes. Make sure you try them on later in the day when your feet are slightly swollen—just like they’ll be on race day.

   3. Test them out 
      Never race in brand-new shoes. Break in your race-day pair with at least 30–50 miles of training to make sure they work for you.

   4. Match your shoe to your goal 
      A cushioned, stable shoe may work best for first-time marathoners, while experienced runners may prefer lightweight models with a carbon plate for speed. 

If you’re already dealing with joint pain in your hip, knee, or foot and ankle, shoe choice becomes even more important. Our specialists can help you find footwear that supports your recovery and performance. 

Q: How do I know if my running shoes are the right fit?
A: They should feel snug in the heel, with enough toe room and no pressure points. If you notice numbness, blisters, or pain, it’s time to try a new pair. 

Q: When should I replace my running shoes? 
A: Most shoes last 300–500 miles, depending on your gait, body weight, and training surfaces. Look for signs of wear in the tread and midsole compression. 

Q: Are race-day shoes different from training shoes?
A: They can be. Some runners use lighter shoes or carbon-plated models for race day, but only if they’ve trained in them and know they work for their body and stride. 

Q: Can the wrong shoes cause injury? 
A:Yes. Poor support or cushioning can stress joints and soft tissues, leading to conditions like runner’s knee, stress fractures, or Achilles tendinopathy. 

As the 2025 Portland Marathon draws near, ROC is proud to support the running community with expert care and guidance. Whether you need injury support or advice on training smarter, our orthopedic and sports medicine teams are here to help. Schedule an appointment today. 

ROC is a proud sponsor of the 2025 Portland Marathon. This post is part of our “Never Miss a Mile” campaign. To see all of our running tips, please visit our Portland Marathon page.