What are Neutral Running Shoes?
Neutral running shoes are the “default” type of shoes for running. They provide a balance of flexibility and cushioning, and they benefit both casual and daily runners.
Neutral running shoes suit most athletes who don’t have any discomfort or limitations associated with their unique gait. Each runner has a unique body type that affects how their foot strikes the ground and propels them forward, but the perfect pair of neutral running shoes should fit like they were made just for you.
What Type of Runner Benefits from Neutral Running Shoes?
Neutral running shoes are designed to support athletes who don’t need additional stability to control their gait, which is the way the foot strikes and then toes off the ground with each step. They’re good shoes for most runners, even novice runners who are just getting started. To find out if you are a neutral runner, it’s best to have your gait analyzed by a fitness, sports, or medical professional.
They can look at the angles at which your foot and ankle rotate with each step and determine whether you strike with your heel, your mid-foot, or your forefoot.
If you can’t find a professional, there’s a simple gait test you can try at home. Here’s how it works:
- Get your feet wet.
- With your feet still wet, run barefoot for 15-20 paces on a flat surface like wood or concrete.
- Take a look at the shape of your footprints. If they’re weighted toward either the outer or inner part of your foot, you’re probably an overpronator or supinator. If not, you are likely a neutral runner.
Cushioned Neutral Running Shoes
Most neutral running shoes offer some level of cushioning. Extra cushioning helps create a smooth run, prevent injuries, and improve performance for most runners, but not all. A number of factors influence how much cushioning you need, including:
- The distance you expect to run
- The terrain
- Your gait
- Your preference
Highly-cushioned shoes are generally best for long-distance runners because they reduce impact and return energy. For sprinters, it’s a matter of preference: some prefer the comfortable ride from cushioned shoes, while others like the road feel from thinner ones.
Women’s Neutral Running Shoes
Traditional neutral running shoes weren’t built for women’s unique foot shape and the gait of female runners. That’s why many modern women’s running shoes are built with the flexibility, fit, and arch support to help female athletes perform better. Female-identifying runners may find it helpful to pick a shoe designed for their unique gait.
What is Pronation?
Pronation is how the human foot absorbs shocks with each step by rolling gently inward as it hits the ground, reducing some of the impact forces. A neutral pair of running shoes allows this to happen naturally without any additional support.
What is Overpronation?
Overpronation is when the foot rolls too far inward with each step. Low levels of overpronation have little effect, but a high degree of overpronation can cause foot, knee, and hip pain. If you overpronate enough that it slows you down or causes discomfort, a stability shoe with medial support may help you guide your feet into the proper position.
Supination & High Arches
Supination, also known as underpronation, is the opposite of pronation: The foot rotates outward instead of inward when running. Like overpronation, this can cause pain and discomfort in the feet and legs. A supinated gait is often a result of high arches, so shoes with midsole foam to support high arches can be a good solution. If you supinate, it can also help to get running shoes that don’t restrict your movement, such as flexible neutral running shoes. Above all, if you have high arches, avoid tight or restrictive shoes.
Choosing the Best Running Shoes for Neutral Runners
Trying on new neutral running shoes is important, but it’s not enough to tell you if they’re the best shoes for your needs. Instead, take them for a spin on the treadmill or track, and take note of the following factors:
Gait Comparison
Compare your pronation levels while running barefoot vs. while wearing your new shoes. Make sure that the shoes aren’t changing your gait in a drastic way. It can help to have a friend watch as you run on the treadmill.
Flexibility
Make sure you can move your toes around and flex your arches while wearing your new shoes. A neutral running shoe shouldn’t inhibit foot mobility or flexibility.
Fit
The perfect shoe will feel natural on your foot, and it should support or improve your stride. Neutral shoes should support your style of running, be it sprints or long-distance runs, without slowing you down.