RUNNING SHOE BASICS

Choosing a running shoe is extremely important for performance and injury prevention. Your shoe is your lifeline— it can protect you or it can cause your injuries. Let’s start by learning how running shoes are built:

1. Basic running shoe structure

  • A running shoe is built for forward motion, but is not very stable for side to side sports movements. The shoe will tend to be tall and lean.
  • The upper component that wraps around the top of your foot. A heel cup stabilizes the back of the foot and the toebox is in the front.
  • The outsole is the rubber material that grips the ground.
  • The midsole is the functional part of the shoe that you stand on that cushions and/or supports the foot. The midsole defines the shoe.

2. Shoe brands

  • Shoes have a first and last name. Most people know its first name, the brand.
  • The shoe’s last name is extremely important because it identifies the shoe model.
  • Each shoe model within a brand has particular features like special fabric or add-ons that will make it more or less expensive.

3. Shoe types

  • There is no single running shoe that is built to accommodate every runner. There are different shoe types for different runners.
  • There are basically 4 categories of running shoes:
  • Cushioned/neutral shoes have a midsole will be fluffy, soft, and flexible.
  • Stability shoes have a rigid and boxy midsole that offers control and support.
  • Motion control shoes have maximum support and control. The midsole is the stiffest and most rigid.
  • Minimalist shoes promote natural “barefoot” motion by providing minimal support or cushioning.

The next 2 sections will describe these categories in more detail.

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