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The right footwear provides the foundation for comfortable and efficient movement. Good quality running shoes are cushioned enough to absorb impact, structured enough to maintain stability and flexible enough to be responsive.
Different shoes serve different purposes and accommodate individual foot types and running styles. Investing in the right footwear will enhance efficiency, reduce fatigue and contribute to a safer, more enjoyable running experience.
Different Types of Running Shoes
There are several types and categories of running shoes designed to cater to different running styles, foot shapes and terrains. Understanding these categories helps runners choose the most suitable footwear for their specific needs.
It can be overwhelming trying to understand all the different types of running shoes. At Kinisi Run Hub we can help you navigate the varying categories and narrow down to the right shoe for you with our Movement Analysis service.
To keep things simple we sort shoes into 5 broad categories. Most people do most of their running in either Everyday Neutral or Everyday Stability shoes depending on their individual movement style. Trail, Speed and Spikes branch into different areas of running which you may or may not participate in.
1. Everyday Neutral
These running shoes are designed for runners with a neutral pronation (foot rolls from outside of heel to big toe) for everyday running. They allow the foot to move freely without excessive control or interference from corrective features. They balance cushioning and support to provide comfort and versatility across a variety of running activities. For neutral runners, they are a go-to shoe suitable for recovery runs, faster training sessions and even racing on the roads, light trails and indoors.
2. Everyday Stability
These running shoes are designed for runners who overpronate (foot rolls inwards excessively) for everyday running. They feature supportive technologies like medial posts, guide rails and arch support to help control pronation and maintain proper alignment. Their more structured platform typically features firmer midsoles and additional cushioning in certain areas to enhance control. For stability runners, they are a go-to shoe for recovery runs, faster training sessions and even racing on the roads, light trails and indoors.
3. Trail
These running shoes are designed for off-road running and feature more aggressive outsoles with lugs for better traction on uneven, slippery terrain and more durable uppers to protect against hazards. Trail shoes are typically neutral (not stability) shoes but this varies between models. Some trail shoes are designed and engineered to provide more support, stability and protection than others. Many trail shoes will wear down if worn on the road but there are certain trail shoes that are hybrid shoes and can be worn on both road and trail.
4. Speed
These shoes are designed to optimise performance for both races and faster-paced training sessions. Their lightweight and responsive design prioritises efficiency and propulsion to increase turnover speed. There are varying types of speed shoes with some intended for race day only. Some speed shoes incorporate a stiff plate made of materials like carbon or nylon which acts as a lever to propel the runner forward, maximise energy return and reduce fatigue. Speed shoes promote a more efficient stride and faster heel-to-toe transition to offer versatility for various training and racing needs.
5. Spikes
These running shoes are designed specifically for certain competitive disciplines by offering optimal traction and performance. They feature sharp, removable spikes on the outsole that penetrate the terrain to enhance grip and stability. Cross country spikes are designed for competitive cross country running with removable spikes and rugged outsoles for enhanced traction on grass, mud and uneven off-road surfaces. Track spikes are designed for competitive track running with lightweight uppers and removable spikes to provide superior grip on the track and enhance performance. Some spikes contain rigid plates to enhance acceleration.
The 3 x 3 Running Shoe Guide - Fit, Feel & Ride
Once you know what type of shoe you need, you must evaluate whether it is the right shoe for you. To help with this we have developed the Kinisi Run Hub Running Shoe Guide.
1. Fit
Make sure the length and width are right. You want about 1/2 to a full thumbs width of space at the front of the shoe and your foot should not feel squashed. Remember in running shoes it is completely normal to size up and every brand fits slightly differently. Consider:
1. HEELS: rearfoot should hug your heel and be held firmly in place. Your heels should not move up and down or back and forth when you move.
2. ARCH: midfoot should be snug up the middle and cradle your arch. Your arches should feel supported.
3. TOES: forefoot should be roomy with plenty of space for your toes to spread. You should not feel the front of the shoes.
2. Feel
Make sure the shoe addresses your needs. Think about what you want to do in the shoe. Is it for easy everyday running on the roads? Would you like to run faster or even race in the shoes? Or are you planning on exploring the trails? Consider:
1. COMFORT: a shoe should be comfortable to allow you to move freely. It must continue supporting you for the duration of your run however long it is.
2. CUSHIONING: a shoe should have cushioning to relieve strain and provide some protection against the impact of movement. Softer shoes are typically more comfortable but may sacrifice speed and/or stability.
3. RESPONSIVENESS: a shoe should be responsive to allow you to feel springy, fast and light. Firmer shoes typically weigh less but may not offer as much protection.
3. Ride
Make sure the shoe performs how you want it to. Think about your individual movement style and unique foot profile. Remember there may be some movement deficiencies that a shoe can help address. Consider:
1. LANDING: Where is your foot landing? Most people land on their heels (rearfoot strike) but some people land further forward (midfoot or forefoot strike). Neither is right or wrong but you should be aiming to land towards the outside of your foot and rolling inwards.
2. ROLL THROUGH: After you land where is your foot rolling? Most people roll from the outside of their heel through to their big toe. This action of rolling inwards is called pronation. Some pronation is ok but you want to avoid overpronation as this can cause excessive strain in your feet and ankles which can translate to overuse problems further up your body. During your foot roll through you want to see a stable foot plant, fairly straight ankle and leg, and smooth heel-to-toe transition.
3. TAKE-OFF: Where is your foot taking off from? Most people push off from their big toe because it is the most powerful toe but all toes push down to release energy and propel you forward.
For the optimal ride, these 3 phases must seamlessly work together by transitioning smoothly from one to the next. Remember not every shoe works for everyone which is why it is so important to try shoes before purchase. Addressing these 3 phases in a way that works for you will result in a positive running experience.
The Kinisi Run Hub Running Shoe Guide hopefully gives you an overview of what to consider when buying a pair of running shoes but we recognise there is a lot to consider. In our Movement Analysis service, we help you through the process to find suitable shoes that will allow you to experience your best run!