Running Shoe Types

Like anything else in life, having the right kit is essential to running. Proper shoes can be the difference between a personal best and a good time, between comfort and discomfort, even between a safe run and a serious injury. When running, it’s important that you wear shoes designed for that purpose in order to enjoy the sport in the safest way possible. There are four main reasons why a good pair of running shoes is important:

Cushioning
Running shoes cushion the foot and spine from the high-impact forces involved in running. This is especially important when running on hard surfaces like pavements, tracks and treadmills.

Protection
Every sport or physical activity has its risks and running is no different. Running shoes help to protect the foot from the inherent hazards of running, especially when it takes places on hard and/or uneven surfaces. Off-road shoes have extra protection that keeps the foot safe from the debris that is common on outdoor trails.

Traction
Running shoes provide the grip you need to help propel you forward efficiently and safely. Different types of shoes are also adapted to be used on different types of running surfaces, thereby providing you with the most traction possible.

Support
Each person’s foot is different and each person’s running style is different. Due to this varying bio-mechanical make up, different styles of running shoes provide different types of support in order help runners avoid potential injuries.

In order to choose the right pair of shoes for your running style and foot type you first need to understand what running style and foot type you have. Running puts a greater than average amount of stress on the joints and muscles. These stresses are compounded by the repetitive motion of running and the fact that it is most often done in a straight line. This means that any imbalances in your posture, stance or walking style can be magnified when running.

Pronation
The natural motion of the foot when running is to pronate. Pronation refers to the 3-dimensional inward rotation of the foot—a shifting of body weight from the outer edge of the foot into the centre as the runner’s foot strikes the ground. Pronation disperses the high-impact forces that act on the foot during running.

Over-pronation is when the foot rotates beyond its natural motion and puts excessive force on the foot, ankle and knee. It is generally accepted that around 75% of people over-pronate to some degree, which means that most people should be running in a shoe designed to support the foot, ankle and knee during this motion.

Of the remaining 25% of runners, about 20% are neutral runners—they pronate “normally”, and 5% under-pronate or “supinate”.

Foot Stance
In addition to pronation, the next factor to take into consideration when decided on the correct pair of running shoes is foot stance. As a runner you can have an “over-pronated stance” or a “neutral stance”. You can determine what type of stance you have by doing the following:

Stand in a comfortable position with your feet shoulder-width apart and have someone look at your foot from behind. If your Achilles tendon is curved inward, if the inner side of your ankle bows out or if your toes are visible on the outside of your foot to someone who is standing directly behind it then your stance is over-pronated.

If, in this position, your Achilles tendon is straight, your ankle is not bowed out and your toes are directly in front of your ankle then your stance is neutral.

Foot Types
Broadly speaking, there are three common foot types: high arch, normal arch and flat foot.

People with high arched feet tend to also have under-pronating or rigid feet. If you have high arches it’s very important that you choose a shoe with a lot of cushioning in order to counteract the shock transmission through the lower legs when you run.

People with normal arches are also known as “neutral runners”. Since neutral runners pronate “correctly” and have normal arches, they are less likely to have any bio-mechanical problems to worry about than any other runner. These runners should look for shoes with either cushioning or mild stability.

People with flat feet tend to also have over-pronating or flexible feet. If you have flat feet it’s important that you choose a shoe with a lot of stability in order to keep your foot in the proper position whilst running.

The best way to find out which type of shoe is right for you is to visit one of our stores where our highly trained staff will be able to assess your running style and advise you on which shoes are suitable.

Some of our branches have video gait analysis, which allows you to watch slowed down footage of your running style in order to identify any strengths and weaknesses. See the store locator for more details.

If you're not able to visit one of our stores, here's a guide to shoe categories:

Designed for biomechanically 'neutral' runners, cushioned shoes have less added stability than motion control or stability shoes. If you have high foot arches and don't over-pronate when you run, then cushioned shoes are suitable for you.

Offer mild to moderate support to runners who slightly overpronate and are looking for shoes that provide cushioning and durability. Pronation is a natural inward rolling motion of the foot but many runners will find that they overdo this motion and therefore need running shoes to help prevent this. Stability shoes are for runners with normal foot arches who don't have any major problems with motion control.

The most supportive and rigid shoes available with heavy-duty stability and control features. Designed for people with low arches and over-pronators - runners with excessive inward rolling of the foot. Motion control shoes are also suitable for heavier runners needing high durability in a shoe.

Lighter shoes are designed for faster-paced training and racing. More responsive than standard shoes, some lightweight shoes are suitable for everyday training and still offer some cushioning and stability features. Racing shoes are extremely lightweight with hardly any cushioning/stability features and are designed for light, fast runners.

If you do a lot of running 'off-road', such as trail or fell running, these shoes are designed to protect you when running on different terrains by offering increased traction and durability features.