Runners seeking the best running shoes for running and races need to take into consideration several interrelated factors that will help them select the best shoe models for their needs.
- What kind of feet, notably arch type, and body type does the runner have?
- What type of motion or gait does the runner exhibit?
- Where and to what running or racing purpose will the shoes be used?
While running shoe companies may offer some variations as to the number of different running shoe categories, most places will follow the three basic types offered by the American Academy of Podiatric Sports Medicine: cushioned or neutral; stability, and motion control or maximum stability.
Further, running sites and running stores differentiate between a running shoe’s category in terms of fit (questions 1 and 2, above) and its use in terms of running surface and event (question 3). Runner’s World, the print and online site dedicated to runners at all levels, offers common distinctions: performance, trail, and racing.
These categories can help runners narrow down what type of running shoes they should look for. Note, however, that many factors can inform the best fitting shoe for a particular runner. For instance, someone with a neutral arch doesn’t necessarily take a neutral shoe. And the best type of shoe for runner changes over time, as conditioning and goals change.
Running Shoes – Cushioned, Stability, and Motion Control
Cushioned shoes offer strong mid-sole support rather and minimal arch (medial) support. They are sometimes referred to as neutral shoes.
Cushioned shoes are good for runners who are biomechanically efficient and don’t overpronate (overpronation means the foot rolls excessively inward during running – although some pronation is normal). Runners who need a cushioned shoe often have moderate to high arches. Generally, runners whose ankles roll outwards, also called supination or underpronation, should also wear cushioned shoes.
Stability shoes feel more rigid, or stiff, than other shoe types. They are appropriate for runners who need both good mid-sole cushioning and arch support. Some running-shoe brands will offer a cushioned-stability shoe, one that combined those two qualities. It’s sometimes referred to as a high-end stability shoe.
Runners who are mild to moderate overpronators benefit from these shoes, as do runners who need added support or durability. The stability shoe is usually a safe choice for runners who don’t know their arch type or pronation.
Motion-control running shoes – also referred to as maximum stability – offer maximum support and durability, including arch support and rearfoot control. They are good choices for runners with moderate to severe overpronation or those who wear orthotics. Runners who have low arches (flat feet), or are heavy or large body types, tend to wear this type of running shoe.
Running Shoes – Performance Training, Racing Flats, Trail Running
Performance shoes, or lightweight trainers, are offer less cushioning, less stability, and are less durable than the above types. They are for runners who want a lightweight and well-balanced running shoe for speedwork, training, and racing. Performance training shoes are best suited for runners who are biomechanically efficient runners who don’t need arch support, although mild to moderate overpronators may find brands that work for them.
Racing shoes, or flats, are ultra-fast, lightweight shoe offer minimal cushioning and support and are less durable than other types. Racing flats are designed for runners with biomechanically efficient strides who are also free of injury. These shoes are generally worn by elite and competitive runners and on short distances (10K distance and less); many runners use their training shoes or performance training shoes for races.
Trail shoes are designed for off-road and rugged conditions in which extra traction and stability are important. Trail shoes offer extra upper and forefoot protection and water-resistant or weather-resistant features. They also tend to have a lower profile.
The above categories of running shoes, briefly explained, can help runners determine the best type of shoes for their needs. It’s always a good idea to get fit for running shoes at a running specialty store. Their salespeople know running shoes, can help identify feet type and an individual’s running needs, and direct runners to the appropriate shoe models.
Related Articles:
- Running Shoes: What Flat Feet, Overpronation, and Supination Mean
- How to Choose the Best Running Shoes for Flat Feet
Debra Peterson - A freelance writer and scholar, Debra Peterson specializes in Disney Studies, with particular interests in Walt Disney World and ...
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