What is written here is good enough to get you started. There are many more details about running shoes, mostly known by retailers and manufacturers. They also make road running shoes and have a soft ride. They are popular with trail runners because of the extra cushion that protects feet from rocks or other irregularities on the trails. Hoka brand (see picture below) makes shoes with big stack height and a distinctive look. Although a large stack height makes the shoe appear more stiff, this may not actually be the case. Stack height is just the overall thickness of the midsole. Here are the three basic types of “Lasts”: Shoe LastsĪ shoe with large “stack height” can be confused with motion control shoes. Evolving materials and manufacturing techniques have blurred the lines between shoe models, sometimes making it difficult to know which is which. Shoes used to be easier to identify by the shape of the last-that’s the shape of the shoe when you are looking at the sole. They are not flexible, have a hard heel shell, and the rear foot is heavily reinforced to prevent pronation. These shoes are made for runners with flat feet and are heavier than other shoe types. These shoes have straight last, meaning there is no curve in the sole where the longitudinal arch (that’s just your arch) is located. They weigh more and are stiffer than a cushion shoe. These shoes also tend to have a hard internal heel shell. The assumption here is that the runner is probably “pronating” (rolling the foot in) too much during the gait cycle. The heel is reinforced to control the position of the foot during heel strike. The mid-sole usually has at least two densities with different colors. There is substantially more support in the mid-sole and there is often a hard plastic shank that prevents overpronation. This seems to be the most common type of running shoe for new runners. They are lightweight and flexible, but not as flexible as a minimalist. They are typically used for high arches and “supination” (rolling to the outside of the foot). They tend to have no hard shell inside the heel. This shoe has a thicker mid sole than a minimalist shoe and have a cushy feel to them and give you a soft ride. They are more of a specialty shoe used with the premise that barefoot running is best. There is no drop or elevated heel in these shoes. Most minimalist shoes attempt to mimic bare feet, with only a thin sole. There is no attempt at controlling pronation or how your foot functions, allowing you to use your own natural movements. These shoes have a thin sole, low weight, and little, if any, arch support. Here are examples of four shoe types: Minimalist Shoe Example If you are an experienced runner, you can use my shoe analysis method below to decide on the best shoe. If you are relatively new runner this basic rule of thumb is a good place to start. Having said that, there seems to be a general consensus to fit flat feet with a motion control shoe, slightly low arches with a stability shoe, medium and high arches with a cushion shoe and short distance running with a minimalist shoe. ![]() There are four types of shoes used for endurance runners:įitting a type of shoe with a foot shape has been under scrutiny by the scientific community. The following is my opinion, based in my years of experience as a running injury prevention specialist, and runner for the past 49 years. We will also look at the major types of running shoes.īefore we get started, you should know there is conflicting research and conclusions about how the selection of specific running shoes affects injury rates. In this article I’ll show you how to look at the wear pattern on your shoes and how to use that information when evaluating your running injury. Your trusty, go-to shoe model gets changed, leading to adaptations in fit and your running gait, setting the stage for injury. Styles, manufacturing methods, and new materials continuously evolve. To get at this answer we need to look at the different types of shoes, how shoes are manufactured, and how your current shoes have been performing over time. Runners talk about their shoes with great enthusiasm and I often overhear, “My shoes are the best ever! You should try a pair of these!” The question is: what is the best shoe for you? Steve Smith, Pacer Nation Founder and Team Doc
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