Best Running Shoes for Women with Hip Pain: Guide For Triathletes
- Mar 21
- 5 min read
Updated: Apr 14
Any joint pain with running is annoying to deal with, and hip pain is no exception. Blaming your shoes for any pain with running is usually the first thing people do. But shoes are just one part of the equation when trying to address your hip pain.
So instead of giving you yet another "best of" list of shoes to buy, I'm going to go over what you should look for when choosing a new pair of running shoes.
But First, What Else Contributes to Hip Pain While Running?
Any runner will attest to trying to blame their shoes for any aches and pains that occur while running. Getting new shoes is easy and doesn't require much effort. If only life were that simple.
The reality is, there are many things that contribute to hip pain while running. Things like your baseline strength and running capacity, your training load, your nutrition status, and your recovery all play a role in why you are experiencing hip pain. Even decreased core strength from previous abdominal surgeries, like a C-section, can play a role.
But that doesn't mean shoes don't matter. Like I've already mentioned, if it's time for new shoes, it's an easy fix you can try that might solve your problem right away. But if new shoes don't fix your hip pain, you should probably consider addressing the other areas I mentioned to fix your hip pain.
Are You Actually Using a Running Shoe?
There is a reason why there are different types of shoes for different activities. Running-specific training shoes are made with the demands of running in mind. They are designed to help propel you forward and absorb some of the impact from running.
Companies spend a lot of money researching different technologies for their shoes. Sure, some of the proprietary technology might just be marketing gimmicks, but different shoes are built with different uses in mind.
For example, using a walking shoe to run might cause it to break down faster, since it was not designed with the increased impact forces of running in mind. Similarly, training or lifting shoes are built to be more rigid and stable, which is helpful for lifting weights, but not for shock absorption while running.
So when looking for running shoes, make sure the model you are looking at is specifically made for running. Using a shoe specifically designed for running can make a noticeable difference compared to "lifestyle" or generic training shoes.
How Old Are Your Shoes?
Running shoes are generally built to last for about 300-500 miles of use before the supportive foam in the shoes start breaking down. This means if you run about 20 miles a week, your shoes will last about 4-6 months. Some shoe brands may specify how many miles a specific model is designed to last.
However, this is by no means a hard and fast rule; reaching the mileage threshold will not automatically turn your shoes into a pumpkin. It's more of a guide to help you consider when it's time to replace your shoes. Knowing when your shoes are done is not always as simple as looking at the wear on the treads.
For example, if your shoes are about 300-500 miles old and you start noticing new aches and pains while running but your training and lifestyle factors are unchanged, it might mean it's time to turn those shoes into walking or everyday shoes and get a new pair of running shoes.
But if you're approaching the 500-mile mark, and your shoes still feel great on your training runs, then there's probably no need to get a new pair (unless you just want new shoes).
So if your shoes are on the older side, and you start noticing new aches and pains, it might be worth getting a new pair of shoes.
Do Your Shoes Feel Comfortable?
Contrary to popular belief, there is no one shoe style or brand that is going to work for everyone.
One subset of runners or healthcare providers may swear by minimalist-style shoes, while another subset may highly recommend a certain shoe brand, like Hoka. And while there's nothing wrong with either, these are two very different types of shoes and will work for different types of runners.
The most important factor to consider when looking for running shoes is comfort. How the shoes feel on your feet while you are running matters a lot more than the amount of benefits a certain type of shoe is supposed to have.
No amount of "breaking-in" is going to make an uncomfortable shoe more comfortable to you. If your running shoes feel off or uncomfortable at mile one, it will probably be just as, or more, uncomfortable at mile 50.
How to Find the Best Shoes For You
When it comes to finding the best running shoe for you, the key is being able to try different pairs yourself to see which one feels the best. Taking online quizzes or reading about shoe features can be a starting point. But the only way to know if a shoe will work for you is to wear it on your feet.
This is why I usually recommend visiting a local running store to try shoes. They usually have a larger selection to choose from, as well as a treadmill to go on literal test runs.
And remember: your comfort while running with the shoes matters more than if the shoe is allegedly "right" for your feet.
When Shoes Are Not the Problem
As I mentioned earlier, changing shoes can sometimes be an easy fix that solves your problem right away. But if you continue to experience hip pain even after getting a new pair of running shoes, then it's probably not the shoes.
Other contributors to hip pain while running include:
A sudden increase in training volume/mileage
Overtraining
Under-recovering (i.e. poor sleep and nutrition)
Increased overall stress
An underlying injury
For triathletes, a poor bike fit can also contribute to hip pain during the running leg of a bike-run brick workout or triathlon race.
Getting an assessment from a triathlete physical therapist would be a good next step towards fixing your hip pain with running.
Triathlete Physical Therapy in Nevada
If you're located in Nevada and are dreading having to take time out of your day to go to physical therapy appointments, I offer remote physical therapy for triathletes who want structured rehab without weekly clinic visits.
Get back to running without wasting precious time driving to a clinic. Schedule an assessment today to start running without hip pain sooner!