There is no universal type of running shoe. Choosing the right shoe depends on how you want to use it. There are shoes designed for everyday, leisurely running. There are shoes designed for fast running, which we call racing shoes. Still other shoes are needed for running on mountain trails. That is why running shoes are divided into different types.
There are different types of running shoes. These are running shoes:
- training (including stabilizing training),
- training and competition,
- racing,
- trail,
- minimalist.
Each of these shoe categories is designed for a slightly different runner.
Training shoes
Training shoes are the basic running shoes. They are designed for running on pavement and have good to very good cushioning. They provide cushioning, comfort, and safety. They are best for everyday training at an easy pace. These models are also versatile enough to be used for running on unpaved trails in parks, forests, and wherever you like. If you are a beginner and do not know anything about the mechanics of your foot or what you are looking for in a running shoe, choose training shoes.
This is the largest category of running shoes, comprising about 56% of the total running shoe line. It includes the most famous and frequently purchased models such as: adidas Ultraboost, Asics Gel-Nimbus, Brooks Ghost, Hoka Clifton, New Balance 1080, Mizuno Wave Rider, On Cloudmonster and dozens of others.
Training stability shoes
Stability training shoes are a subcategory of training shoes. These shoes are designed for runners with overpronation, i.e. those with foot stability problems or excessive ankle valgus. These models are characterized by the presence of an additional system or systems that provide even greater stability. The question of whether or not you have overpronation is difficult to answer on the Internet. Go with this question to a physiotherapist or a specialized running store. You can also read what I wrote about pronation some time ago.
Correspondingly, there are fewer stabilizing training shoes. Stabilizing shoes currently make up only 10-12% of all running shoes and about 20-25% of training shoes. Examples of such shoes are: Asics Gel-Kayano, Asics GT-2000, Brooks Adrenaline GTS, Hoka Arahi, New Balance 860, Mizuno Wave Inspire.
Training and competition running shoes
Training and Racing shoes are shoes that can be used for both training (easy running pace) and racing (fast running pace). These shoes can be used by faster runners for easy and slower training sessions. For slower runners, these shoes can be safe shoes for fast training and racing. Hence the name.
These shoes tend to be lighter and have less cushioning than training shoes. Their construction supports dynamic and fast rolling of the foot on the ground. In general, race shoes are faster than training shoes.
It is also worth adding that you do not need training and competition shoes (which we will discuss in a moment) to compete in races. Most competitive runners wear the same shoes they train in every day and are happy with them. Training and competition shoes work well as a second pair. As an alternative for fast training runs or fast races. If you don’t plan to race, you can run anywhere in training shoes.
About 15% of running shoe models can be classified as training and competition shoes. Examples of these shoes are Adidas Adizero Boston, Asics Magic Speed, Hoka Carbon X, Nike Zoom Fly, Saucony Kinvara.
Racing shoes
Shoes for the fastest and built for speed. Very lightweight and extremely dynamic shoes. With more or less cushioning depending on the distance. These are shoes for very fast running, which will be appreciated by very fast runners. A certain speed criterion here could be the “1000m”. In order to justify the investment in running shoes, you should run at least 40 minutes in them.
Therefore, not everyone who competes needs racing shoes. Most (usually slower) people run in the same shoes they run in every day. This is because if you are not fast enough, these “fast” shoes can actually hinder you rather than help you. You still need to be a very fast runner to get the most out of these shoes.
The fastest running shoes are a fairly small group of shoes. They make up only about 8% of all running shoe models. Examples of racing shoes: adidas Adios Pro, Asics Metaspeed, Brooks Hyperion Elite, Hoka Rocket X, Nike Alphafly, Nike Vaporfly, Saucony Endorphin Pro.
Trail shoes
Trail shoes are designed for running where hard surfaces end – in the woods, on gravel roads, in the mountains or on muddy trails. Depending on the depth and design of the outsole, these shoes can be adapted to a specific type of terrain. Lighter and less aggressive trail tires are for forest trails and compacted dirt roads. Those with a deeper outsole and stiffer construction can handle more difficult conditions – mud, rocks, or in the mountains.
These tires have a few things in common:
- Usually less cushioning than shoes designed for hard surfaces. In trail shoes, we often run on soft surfaces that are already well cushioned. In addition, too much cushioning can cause additional instability when your foot hits the ground at different angles.
- A more aggressive outsole because it has to grip the ground, stones, mud, roots, sand, snow… Therefore, the outsole is deeper and much more protruding. Unfortunately, it tends to be less durable than those designed for pavement.
- A more structured and stronger upper, because the upper is more exposed to mud, rocks, roots, sticks and weeds and cannot tear on first use.
Trail shoes are the second largest shoe category after training shoes. They make up about 20% of all running shoe models. Examples of such shoes are: Asics Fuji Trabuco, Brooks Cascadia, Dynafit Alpine, Hoka Speedgoat, Nike Terra Kiger, Salomon Genesis, Salomon Speedcross.
Minimalist shoes
Minimalist shoes are a different group. These are shoes with no cushioning or, as the name suggests, minimal cushioning. In minimalist running shoes, you have to use a lot more muscles and tendons because only your foot and musculoskeletal system are responsible for cushioning and stabilization. If you don’t use your head and start running in these shoes like you would in any other running shoes, which is to say, mostly heel-to-toe and on hard surfaces, you’re going to end up at an orthopedist. Sooner or later. You should consciously run in minimalist shoes or use them as part of your recovery.
Minimalist shoes are a niche segment, representing less than 1% of all running shoes.
This means that 100% of all running shoes are made up of 56% training shoes, 15% training and competition shoes, 8% racing shoes, and 20% trail shoes. This also reflects the needs of runners. The base is training shoes, and then it depends on what type of shoe you need. Are you looking for faster shoes or more trail shoes?
