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There is one absolute in running footwear - wear what's comfortable. If a running shoe is comfortable, and does not cause any pain in the foot, ankle, or knee, then that is the running shoe for you, regardless of what it's called. Try out shoes by jogging in them, to feel for anything that might become a problem. Find the features that work for you, and search for them in the descriptions of various running shoes
What Type of Shoe Do I Need?
When do I need a stability shoe?
The sense of balance feels off when you stand or run.
Ankle, knee, and foot pain from landing on the wrong part of the foot, or a misalignment of the limbs. Training on how to correct your gait may also take care of these issues.
The feet need extra or firmer support from thinner cushioning and soles.
*Stability and neutral brands are not the same across the board. Find the one that suits you best by trying it out before buying.
*Talk to your podiatrist before purchasing athletic shoes if you have persistent injury issues.
When do I need extra cushioning?
Weight puts pressure on the joints and feet. A 6 foot, 200 pound man may need more cushioning than a 5'4'' 135 pound woman to offset the extra pressure.
Running on hard-packed roads and concrete, rather than softer trails, tracks, or sports fields.
Very long marathons where the shoe will compress.
When do I need a lightweight shoe?
When foot heaviness impedes training.
For lighter feet during an endurance run or race – but try them out before the actual event.
Beginners just starting out, to help muscle fatigue.
Brands express the features of a type of shoe in different fashions – so even if one brand calls a shoe type stability, it may share more features with another brand's neutral shoes. So, use the category as a clue to what you need, but first focus on how the shoe makes you feel, and keep your favorite shoe types in rotation when you discover one.
Shoe Types & Features
Stability Shoe
Medial post: Often made of EVA, this dense post in the center of the midsole provides firm structure for a stability shoe. Often touted to reduce over-pronation. It adds weight to the shoe.
Shank: Hard supportive material on the outsole that reduces torsion at the waist of the shoe.
Contoured midsole: A stability shoe may include a midsole that is contoured to support the arch of the foot, or to cause the foot to roll to one side or the other as another pronation counter.
Straight last: A mold of a foot that aims straight forward rather than curving slightly to the inside or the outside. See lasts for more information.
Wide Heels: A stability shoe may have heels that are wider than the rest of the shoe that flare out to the sides to provide support.
Lightweight Shoe
Common Features: Lightweight shoes are a very diverse group of shoes that may include features from other stability or neutral shoes, but which may also be incredibly minimal, offering nothing more than a single layer of material between the wearer and the ground. The only true feature they share is being light weight. Men's lightweight shoes are often 8 ounces or less, and women's are 7 or less.
Foam midsoles: Instead of the thicker, heavier features, lighter foam and rubber make up the soles. This lighter material may sacrifice a bit in durability.
Smaller heels and soles: If the soles are created from a heavier, firmer foam or rubber material, they may be thinner to make up the weight, while still providing stability for the runner.
Fewer heavier overlays: Lightweight shoes may seemed stripped down in terms of the decoration of their heavier counterparts.
Cushioning Shoe
Heel Drop: The difference between the thickness of the sole at the heel and at the forefront of the shoe. Cushion shoes may have a greater drop than the other categories depending on the thickness of the sole. Neutral shoes have little to no drop, and often have less cushioning.
Very thick mid and outsoles, to provide shock absorption for heel strikes, or for very long endurance runs.
Gel, dual foam, and rubber cushioning, usually in a combination with each other to provide the maximum cushion.
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