Types of Running Shoes

There are thousands of shoes out there, but nearly all of them fall into one of six types: stability shoes, lightweight trainers, cushioned shoes, racing flats, trail shoes and minimalist shoes.

• Stability shoes are for runners that have moderate to severe pronation or supination problems. The stability features will add some weight, but will help prevent the injuries that the pronation can cause. The staiblity features help prevent your foot from rolling or collapsing inward. Keep in mind that some pronation is normal and desirable. Only exessive pronation is a problem. Stability shoes are also somewhat of a band-aid. It will stop the symptoms but not cure the problem. Excessive pronation is sometimes caused by weak or poorly conditioned lower leg muscles. If you do pronate excessively consider a visit to your PT for ideas in strengthening your lower leg muscles.

• Lightweight trainers are made both with and without some stability features. Lightweight trainers without stability features are for daily running use and racing by runners with no stability problems. Trainers with some stability features are for daily use by runners with mild stability problems.   These shoes are slightly heavier than the trainers without stability features are but lighter than the pure stability shoes.

• Cushioned shoes are built with more extensive cushioning materials than most other shoes. These shoes are popular among heavy runners or runners with joint problems. They are also used by efficient runners, with no mechanical problems, that desire a soft ride in a training shoe.   These shoes are available with or without stability features. This type of shoe is a good choice for runners with knee or hip problems because of their ability to absorb more of the impact forces involved in running. This is especially true for runners that put in a lot of miles on hard surfaces such as asphalt or concrete.

• Racing flats are ultralight shoes with little cushioning and few stability features. These shoes are usually worn only during races, since they do little to prevent injures and the wear ability is less than training shoes. Some highly efficient runners run in this type of shoe even during training.

• Trail shoes are more ruggedly built and have a heavier knobby outer sole to provide traction. These shoes usually have a lot of stability features because of the uneven terrain that is encountered on the trail. Stepping on a rock or running on a slanted or uneven surface could result in an ankle sprain. The high stability factor of trail shoes can help avoid that type of injury. Many trail shoes are also all - weather shoes that resist water are easier to clean.

• Minimalist Shoes are shoes that mimic barefoot running as closely as possible. Running barefoot  encourages proper running style and helps strengthen the muscles of your lower leg. These shoes have very little cushioning or support and are designed to allow your foot to work the way it was intended without the cast like effect of many standard running shoes. This type of shoe is becoming more popular, but you should adapt to these shoes gradually if your feet are not properly conditioned.