6 Types of Running Shoes: How to Choose Running Shoes

Running shoes are footwear designed specifically to help you run in a way that will prevent injury and increase your athletic performance as a runner. They come in all sorts of styles and sizes—from minimalist shoes without many extra features to tricked-out types that help you as a runner.

While the features vary from shoe to shoe, here are a few of the basic attributes you can expect in almost any pair of running shoe:

• Lacing: As with almost any other type of shoe, you’ll likely need to lace up your running shoes. Tying them tight will help you get the best performance out of them.
• Medial post: The medial post is a firm element added to the center of your running shoes that will provide you with extra support. It can help prevent your feet from rolling inward (also known as overpronation) as you run.
• Sole: The sole—made up of layers called the insole, midsole, and outsole—is the foundation of your running shoe and contains any extra cushioning or other features to help you run at your peak speed and efficiency.
• Toe box: The toe box is the area at the front of your shoe in which your toes fit. You don’t want this area to be too tight or too loose since an excess either way can lead to blisters and other discomforts.

Finding the right running shoes for your particular body is essential to good running form. Here are three tips for choosing new shoes for running:

1. 1. Select ideal cushioning. Running shoes almost always include cushioning. You can even supplement the extra cushioning with insoles and orthotics (medical devices designed to correct biomechanical foot problems). The stack height of your shoes—the distance your shoes put between your feet and the ground—is determined by the amount of cushioning in your shoe.
2. 2. Ensure shock absorption. Runners need to withstand the shock of constant high-impact exercise on their feet and legs, so choosing a pair of shoes with good shock absorption is essential.
3. 3. Encourage energy return. The foam in the soles of running shoes doesn’t just cushion your feet, it can actively help push and propel you forward as you run. If you’re planning on running long distances, this sort of energy return is a must.

Different types of running shoes offer different advantages that you should take into consideration, along with your running environment and any specific biomechanical needs. Here are six of the most common categories of running shoes, although you might find pairs that combine these attributes:

1. 1. Lightweight shoes: Lightweight running shoes help reduce the impact of your feet on the ground. Consider asking a running shoe expert to see if these are right for you or if you’d be better suited with a pair that has more cushioning and support.
2. 2. Motion control shoes: Motion control shoes come with a lot of support in the arch region to prevent your feet from overpronation (rolling inward as you run). It’s important to find out how you pronate before buying running shoes, as wearing these if you underpronate (rolling outward) could actually cause more problems. These are also sometimes referred to as stability running shoes or simply stability shoes.
3. 3. Road running shoes: You can pound pavement with your road shoes. The bottoms can grip smooth surfaces like asphalt or concrete. You can use many road running shoes for long distance races like marathons.
4. 4. Trail running shoes: If you’re planning to do your running off road, trail running shoes provide you with the sort of grip that can take on dirt, rocks, and other terrain.
5. 5. Training shoes: You should use training on runs that do not take place on race days. (Typically, training shoes are heavier than racing shoes.) If you’re cross-training or doing some warm-up running in preparation for a half marathon, trainers like these are a good choice.
6. 6. Zero-drop shoes: Zero-drop shoes are so named because they feature no heel-to-toe drop (the height of the heel off the ground compared to the height of the toe off the ground). If you’re new to running, you might try a more traditional running shoe before switching to this kind, which can offer more mobility but almost always less support.

With a good pair of running shoes, you can avoid injury and encourage ideal running form. Your running style and foot type can contribute to issues that a specific kind of shoe can help correct. Here are just a few differences the right running shoes can make:

1. 1. Prevent blisters: If you find blisters on your feet after running, you may need to find a shoe that fits well and also caters to how your feet pronate (how your feet roll—either inward or outward—while you’re running or walking).
2. 2. Provide support for flat feet: Having a low arch to your foot—sometimes referred to as having “flat feet”—can occasionally put extra strain on your feet as you run. Using special insoles in your running shoes can do a lot to reduce any of that pressure.
3. 3. Improve running experience for heel strikers: If your heel hits the ground before your forefoot does while running, you’re what the running community calls a heel striker. You can find shoes that cater to the fact you heel strike to avoid injury and improve your performance. Heel strikers do better with running shoes that allow a lot of cushioning for the back of their foot, since this sort of heel-to-toe drop can cause strain on the arch of your foot.
4. 4. Correct overpronation: You overpronate if your foot rolls inward as you walk or run. Overpronators can pick out running shoes that will correct this by providing cushioning on the inner high arches of your feet. You won’t overpronate as much if your feet have a barrier from turning inward in the first place.
5. 5. Help with underpronation: Underpronation—or supination—is when your foot strikes the ground and rolls outward while you’re running. If you underpronate, don’t choose a shoe that has too much midfoot arch support—this is generally there to correct overpronation and could make your problem worse. Neutral shoes without any extra accoutrements are better for supination.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

Before you toe the line, you must learn proper running form and training techniques. Discover Joan’s approach to running technique, strength training, and racing when you sign up for the MasterClass Annual Membership.