Footwear
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.
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.
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 3 x 3 Running Shoe Guide.