Types of Running Shoes: Which One Is Right for You?
The right pair of running shoes can make a big difference in your training. Whether you’re running to stay in shape for another sport or are devoted to reaching a new personal record, good running shoes can help protect your feet and keep your gait stable, so you can maximize your speed and endurance.
Walking shoes won’t cut it, but with so many types of running shoes out there, which ones should you choose? The answer is personal and will be based on where you train, how you run, and what feels best to you. Here’s what you need to know.
What’s Your Gait Type?
A runner’s gait describes the body mechanics of how they run. The technical term for this is pronation, or the way your feet hit the ground. There are three main types:
- Neutral pronation: A neutral runner’s feet hit the ground evenly, with no foot roll inward or outward. Neutral runners can choose from a wide range of shoes and generally don’t need stability shoes.
- Overpronation: An overpronated runner’s feet roll inward, placing more pressure on the interior of the heel and ball of the foot. Over time this can lead to injury if not corrected. Stability shoes can help.
- Underpronation: Also known as supination, this is when a runner’s feet roll outward to place more pressure on the exterior of the heel and ball of the foot. This is less common than overpronation. Shoes with additional cushioning and flexibility can help.
If you’re not sure what type of gait you have, you can perform your own gait analysis by looking at the soles of well-worn running shoes. If the wear is relatively even across the ball and heel, you are likely a neutral runner. More wear and tear on the inside edges of your shoes is a sign of overpronation, while wear on the outside edges indicates supination. Investigating your gait can help you decide whether you could benefit from stability shoes for running.
Types of Running Shoes
There are several types of running shoes, so it’s helpful to begin by understanding the 7 major categories available.
Neutral Running Shoes
Neutral running shoes are the most common type of running shoes. They’re designed for neutral runners whose feet strike the ground in a balanced way without rolling too far in or splaying too far out. Neutral shoes don’t have any stability features to stiffen the shoe, so they are generally lightweight. A neutral running shoe can be designed for pavement or trails and can have different levels of cushioning.
Stability Running Shoes
Unlike neutral shoes, stability shoes have built-in support in the soles to keep the foot from rolling inward or outward, so they strike the pavement in a more neutral manner. Stability shoes may have a medial post or guide rails running through the heels. These features can make the shoes stiffer and a bit heavier than neutral shoes. Motion control shoes—also known as high-stability shoes—provide even more support for runners who are heavier, have flat feet, or are battling injuries.
Road Running Shoes
Road running shoes are designed for use on paved surfaces, including concrete and asphalt. They are also a good choice for running on an indoor track or treadmill. Because these surfaces are quite hard, the soles of road running shoes are designed to absorb the shock to help protect joints and the balls of your feet as they pound the pavement. Soles are typically flat to maximize contact with smooth surfaces, and the uppers are often lightweight mesh for breathability and ease of movement.
Trail Running Shoes
Trail running shoes are designed for off-road running on uneven surfaces like wood chips, gravel, and grass. Because trails can be covered in tree roots and loose rocks, trail shoes have soles with thicker lugs to better grip uneven terrain. Trail shoes are often stiffer than road shoes to provide support and prevent ankle rolling on rough surfaces. They may also be water resistant or waterproof for protection from the elements.
Cushioned Running Shoes
All running shoes have cushioning but cushioned running shoes have an additional layer of
foam in the midsole to absorb impact and provide more comfort. Extra cushioning helps runners who under- or overpronate. The level of cushioning you choose is entirely a matter of preference. Some runners like to feel like they’re running on a cloud, while others prefer to feel the pavement to better respond to surface conditions. Some runners like to use cushioned shoes for recovery runs in their training program. You may wish to experiment with different levels of cushioning to find what feels best to you.
Minimalist Running Shoes
Minimalist shoes have little to no cushioning so that runners can feel the running surface and be more mindful of their body mechanics while in motion. Minimalist shoes include barefoot running shoes, which offer no cushioning for the heels and only the slightest amount for the ball of the foot. Minimalist shoes don’t provide arch support either, so they aren’t for everyone.
Track & Field Spikes
Track and field spikes are designed for competitive sprinters. The soles are outfitted with spikes that grip the surface of the track for additional traction. These also make the shoes stiffer than traditional running shoes, so they can cause fatigue over long distances. Despite their name, track shoes aren’t a requirement for running on your local outdoor track—road shoes will work just fine on this surface for the majority of runners.
Key Features of Running Shoes
Once you’ve decided what category of running shoe you prefer, you’ll be ready to shop for different features. There’s a lot to consider, including:
- Toe box: The shape of the toe box will affect the comfort of the shoe. Many runners find that a wider toe box protects their feet from blisters and allows toes to splay and grip the ground more naturally, but it’s a good idea to shop around for the right fit.
- Arch support: If you have high arches, you may prefer running shoes with an arch that’s curved to fit. Women may prefer shoes with a more flexible arch than men, due to the way the arches of their feet flex naturally.
- Cushioning: Running shoes come with various levels of cushioning, from plush maximalist shoes to minimalist or barefoot varieties. Long-distance runners may prefer a bit more cushioning than short- and mid-distance runners.
- Treads: Running shoe treads can be nearly flat or have thick lugs to provide extra traction on uneven surfaces.
- Uppers: Lightweight, mesh uppers are cooling and breathable. If you run in the rain or snow, you may prefer waterproof or insulated shoes.
- Stability features: Shoes with posts or rails aren’t as flexible, but they can help runners’ feet strike the pavement more evenly for improved body mechanics.
- Heel drop: Traditional running shoes provide extra cushioning in the heel, which raises the heel above the toe. Shoes with low drop or zero drop minimize the amount the heel is raised.
Understanding Heel Drop
When considering the amount of shoe cushioning you prefer, you’ll also need to think about where that cushioning feels best. This is often determined by whether you prefer to run with a strong heel strike or a more neutral foot strike.
A heel strike means that your heel hits the ground first as you run. Traditional running shoes encourage this motion, as they have thicker cushioning in the heel than in the toe. When you run, your heel hits the ground first as your foot rolls forward.
A foot strike, on the other hand, means that your foot hits the ground in a more balanced way, with weight distributed between your heel and the ball of your foot. Zero-drop or low-drop shoes encourage this kind of motion. Some runners prefer it, but it does require more flexibility in your Achilles tendon.
The drop of a running shoe is measured in millimeters. A zero-drop shoe has no difference in cushioning between the heel and the toe—the whole foot is level. A low-drop shoe means the heel is only up to 4 millimeters higher than the toe, while traditional shoes have a drop of about 10 millimeters or more.
Care & Maintenance of Running Shoes
Your running shoes will wear down over time, but with the right care, they can last for several hundred miles. Keep them clean by brushing loose dirt off the soles and uppers. You can also use a warm, damp cloth with a bit of gentle laundry detergent to scrub away stubborn spots.
To remove caked-on mud from the outsoles, use a hose to blast away the dirt. Any time you use water to clean your running shoes, be sure to allow them to dry fully outside. Never toss them in the dryer, as excess heat can damage your running shoes.
All runners need running shoes to protect their feet and provide stability for the terrain as they log their miles. Once you know your needs and preferences, you’ll be able to narrow down your choices and select a pair of shoes that work for you.