# How ChatGPT Helped Me Find the Right Running Shoes
> A story about how I figured out my running shoes with the help of AI after struggling with knee pain and bad advice.

Canonical URL: https://rida.me/blog/how-chatgpt-helped-me-find-the-right-running-shoes/


It started with a little knee pain.  
The kind you tell yourself will go away if you just stretch more, ice it, or ignore it long enough.

A couple of years ago, I got into the gym habit — running 4–5 times a week at OrangeTheory Fitness, usually 25–30 minutes on a treadmill as part of high-intensity interval classes. Within a few weeks, I started feeling it in my knees. Naturally, I blamed my shoes.

At the time, I didn't know much, so I went out and bought a pair of Saucony Guide 15s — stability shoes. In my head, "stability" sounded like exactly what you want when you're running fast on a moving belt. Safe. Solid. Secure. Right?

Wrong.

Fast forward through three identical pairs and the knee pain kept creeping back after a few months. Eventually, I decided to get professional advice and visited a local running store here in Pickering — The Running Room. They sized me up and recommended (you guessed it) another stability shoe: the Brooks Adrenaline GTS.

I trusted them. Wore them. Ran in them.  
And a few weeks later, the knee pain came back like an old unwanted friend.

---

At that point, I was frustrated. It felt like no matter what I tried, I was stuck in a cycle of temporary relief and slow creeping pain. So I decided to approach it differently: I opened up a conversation with ChatGPT.

I laid it all out:
- How often I run, how fast (base pace 7–8 mph, push pace 9 mph, sprints up to 12 mph)
- That I mostly run indoors on treadmills with some bounce, but occasionally want to run outside too
- The history of my Saucony Guide 15s and Brooks Adrenalines
- That I also do heavy weight and bodyweight workouts
- And the fact that my everyday shoes are Ecco Bioms

I even uploaded a photo of the bottom of my everyday shoes to show the wear patterns:

![Ecco Biom Sole Wear](/images/ecco-biom-bottom-wear.jpeg)

I described the knee pain. The tight hamstrings. The frustration.  
And I asked ChatGPT: What kind of shoes should I really be wearing?

---

Turns out, I probably never needed stability shoes in the first place.

ChatGPT helped me realize that stability shoes were **overcorrecting** my gait. My foot strike was closer to neutral, and by forcing it into a stability framework, I was actually causing my own problems. Wearing the wrong type of shoe had been subtly messing up my biomechanics — and making every run just a little harder than it needed to be.

Instead, what I needed was a **neutral running shoe** — something lightweight, responsive, and flexible enough to let my foot move naturally.

It even recommended a few models that matched my needs. For treadmill running, a lighter, more responsive shoe. For outdoor steady runs, something slightly more cushioned and durable.

---

I ended up ordering the [Saucony Kinvara 15](https://www.saucony.com/CA/en_CA/kinvara-15/59520M.html) — a neutral, lightweight trainer designed for faster turnover and natural movement.

![Saucony Kinvara 15](/images/saucony-kinvara-15-peel-white.jpeg)

From the very first run, I could feel the difference.

The knee pain? Gone.  
The runs? Smoother, lighter, and (for the first time in a while) actually fun.

It’s a weird feeling, realizing how much invisible friction you’ve been carrying — until suddenly you’re not carrying it anymore.

---

After seeing how well it worked for me, I ended up running a similar process for my wife too.  
Tweaked the prompts a little, described her running habits and discomforts, and ChatGPT helped me narrow down better shoe choices for her too.  
(Although she obviously picked a much more stylish pair.)

---

If you're curious, here's the cleaned-up version of the prompt I used. You can just fill in your own details and see what ChatGPT recommends:

```plaintext
You’re an experienced foot doctor. You specialize in shoe recommendations for runners, both outside on concrete and at the gym.

Here’s my situation:
- I run [X] times a week at [location, e.g., the gym, outdoors, both].
- My typical workout includes [type of running: treadmill, outdoor pavement, trail, etc.], running for about [X minutes] per session.
- My running pace is usually [base pace, push pace, all-out pace if applicable].
- I often [mention any special conditions: run on treadmills with cushioning, run on hills/inclines, etc.].

Other workout details:
- I also do [bodyweight exercises, strength training, cross-training, etc.].
- Current shoes I’ve used: [brands and models, e.g., Saucony Guide 15, Brooks Adrenaline GTS].
- Everyday shoes: [brand/model, e.g., Ecco Biom].

Injuries or discomfort:
- I sometimes experience [pain in knees, tight hamstrings, shin splints, etc.].
- I’m currently working on [rehab/stretching routines if applicable].

Here’s a photo of the bottom of my current shoes for wear pattern assessment: [Optional: include a photo]

What I’m looking for:
- What’s the best type of shoes for me to run indoors on a treadmill (high interval training)?
- What’s the best type of shoes for me to run outside (steady long-distance running)?

Please research and reason through the recommendation, and explain the "why" behind your suggestions.
```

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