The Basics of Running Shoes-Understanding the Main Aspects

People who want to go on a regular daily run will usually pick out any shoe they have that resembles a fitness shoe and wear it. However, there are many factors to consider when choosing your running shoes. It’s vital to have the necessary information because it can prevent many injuries from occurring, improve the stride of your run, and refine the overall health of your ankles and feet.

Many different features are implemented into running shoes based on where that person is going, the amount of distance they’re covering, how light or heavy the person is, and whether or not the person suffers from past injuries. Though it seems like a lot of information, in the end, these different running shoes will only benefit you.

What Makes a Running Shoe?

Though it’s a basic question, there’s s a lot of details that determine the efficiency of a running shoe. Although there are different categories and styles, there are essential aspects that every running shoe should have. The shoes should have the right amount of cushioning. When you run, the impact on the run is three times as much of your body weight with each step. This is why it’s vital for these shoes to have extra cushioning in the heel and the forefoot to absorb the impacts and shock waves.

Additionally, the shoes should provide stability. The boots will usually have a flared heel that supplies the foot with security when runners strike the ground with their forefoot or mid-foot. The heel-toe drop should also be of average height.

Average Heel-Toe Drop on a running shoe

The heel-toe drop is the difference between the amount of material under the heel and the amount of material under the forefoot of the heel. The average Heel-toe drop is about 7-10 mm.

Moreover, flexibility and motion control are two more aspects that are needed in running shoes. The more motion control a pump has, the less flexible it is; however, there needs to be a balance between the two of them. The flexibility allows for your body to have more control on your feet than the shoe its self. It permits smoother movement, whereas motion control shoes have more stability and aim to prevent the ankle from rolling too much.

Environmental Factors

The environment your run on has a significant impact on the shoes you wear. Whether it’s a bumpy or smooth surface, there are different

t categories of shoes that are specially created to be worn on those exteriors.

Trail-Running Shoes: Designed for runners who run off the road and into the hills and mountains. They are explicitly geared and created to provide stability for your feet and excellent traction for when you head out into nature. Generally speaking, they re more rigid by the midsoles to equip you with more support, especially on rocky and uneven surfaces. They have more massive lugs (cleats) than the regular running shoes to attain a firmer grip on the landscape. Additionally, within the underfoot of the shoe, there are secure plates instilled to safeguard yourself from sharp objects.

Shoes with Traction support
Running-workout -shoes
Training shoes

Cross-Training Shoes: Specially made for any gym workouts, weighted workouts, running on the treadmill, and CrossFit training. These shoes are great investments because they offer lateral stability, forefoot cushioning, and heel cushioning.

Road running shoes: Made for runners who run on sidewalks, the road, and tracks. These shoes are created with flatter and smoother soles to abstain from a consistent surface for running on asphalt. Contain moderate cushioning, they’re flexible, light and stabilize your feet during recurring strides.

Bodily Factors

Before purchasing any shoe, you must know how your weight, how your body moves, how it navigates, and whether or not you have any existing injuries. Believe it or not, your weight can profoundly impact your running shoes. If you’re overweight and purchased shoes that couldn’t abstain that, they’ll be worn out faster and increase your risk or getting hurt.

For every step that you run, there’s an impact it has on your feet and ankle. Your ankles collapse every time you take a step, and if you’re heavier than usual, the effect is going to be harder and hurt more. To avoid this, but something that provides more cushioning, stability, and support, especially in your heels to prevent collapsing.

Everyone’s feet are created differently and therefore, require specific shoes to procure that. There are three different ways the arch of your feet are structured. They are called Neutral Pronation, Supination, and overpronation.


Neutral Pronation: This is when your foot rolls inward the average amount. This position of the feet is the standard trait of neutral that all efficient runners have. This position relieves pressure and absorbs impact.

Neutral shoes: Have the Standard density of cushioning beneath the entire shoe. 80% of running shoes are neutral shoes. Eligible for people who supinate (roll outward) or can work for people who overpronate.

Supination: This occurs when your feet roll outward excessively. Runners who supinate have arches that don’t collapse the way they’re supposed to. Therefore, it causes less absorption and more stress on the outer side of the foot. People who severely supinate may suffer from Stress fractures.

Shoes for supination: The leading shoes that are used for supination are neutral shoes with extra cushioning on the sides and heels.

Overpronation: This occurs when the foot rolls inward too much. Your feet overpronate when the arch of your feet collapse excessively. The action of your ankles constantly moving inwards can result in injuries like tendonitis and sprained ankles. Overpronation can even cause discomfort in your shins, heels, outer hips, arches, and Achilles tendon.

Stability shoes: Designed for people who overpronate. They have stability devices instilled in them and have guide rails that manage side to side motion. Firmer cushioning is implemented within the arches of the shoe to prevent excessive ankle rolling.

Motion-control shoes: Used for people who suffer from moderate to severe over-pronation. It contains unique internal construction, which stiffened the heel not to move as much. They also provide a firm post that fortifies the arch side of each midsole.

Insoles: you add these to your shoes if your overpronate. It’ll raise your arch, causing your feet not to collapse as much when you run.

Distance Factors

If you’re a long-distance runner, you want to have a substantial amount of cushioning, yet at the same time, to some extent, still lightweight. It’s vital to have the cushioning to protect and keep the foot at ease as well as prevent injuries like stress fractures but want the lightness as well because you don’t want that unnecessary weight during long runs. For shorter runs, wear something with more flexibility to enhance your movement to become quicker and faster.


On your mark, get set, Run!

So now, using the information provided, you have the table set for the best possible running conditions and results. Observing both environmental and distance factors, as well as paying attention to the potential effects on your body by using different types of shoes, and you.

12 thoughts on “The Basics of Running Shoes-Understanding the Main Aspects

  1. Greg says:

    Thank you for breaking down the shoes by the types of terrains they are best equipped for.
    This really helps me to make better decisions about the types of running shoes I am looking for🤗

  2. Sara says:

    Thank you so much for this wonderful article. I am looking for a new pair of walking/running shoes to use on my daily 1 hour of exercise I am allowed whilst in isolation. I thought I would treat myself to a new pair of trainers for the occasion! It’s the little things now. I will be mainly running on pavement and roads now (well slow jogging). Do you have any recommendations? I will check out your road running shoes too. thanks again and I look forward to reading more from your wonderful website.

    1. Aminah says:

      No problem at all! I’m so happy that you liked my article. If you’re just taking a walk on the sidewalk, road runner shoes are the best types to wear. one brand I would recommend is Adidas. The comfort and protection they offer within their shoes are great and will surely keep you healthy and fit.

  3. Daniel says:

    I liked how detailed your content is. What I seen is this spell check – [ (t) categories of shoes that are specially created to be worn on those exteriors ] in between Environmental Factors and Trail-Running
    Also suggestion – on your tittles example – [Neutral Pronation], [ Neutral shoes:] etc
    Maybe make them bigger and all bold to make them stand out more.

    1. Aminah says:

      Thank you so much for your tips! I am relatively new to affiliate marketing and I’m still learning. I hope that I continue to learn and build my website even more!

  4. Deirdre McKenzie says:

    I am a runner, both on road and off road, so thank you for the valuable information here. It would be great if you had some information about longevity of shoes as well e.g. how many kilometres/miles each pair of shoes should really be used for. I know a lot of friends who have purchased pricey running shoes, which is good because they’re perfect for their purpose, but have then used them for mileage beyond their capability and suffered from shin splints and the likes. I would love to know the expected life span of shoes, for each purpose, these days.

    1. Aminah says:

      I greatly appreciate your feedback! I’m still learning about my niche and I will most definitely now do more research on the longevity of running shoes and hopefully write a blog about it. It gives me great joy to always hear new improvements from others!

  5. Habib says:

    Being a fitness enthusiast, I always look into what footwear is the best for running. I definitely landed on the right website for this.

    You seem to be very knowledgeable in the area. Enjoyed reading your article.

    Many Thanks

    1. Aminah says:

      Thank you so much!! It warms my heart that you enjoyed reading my posts and that my content helps you learn new things about fitness apparel that will aid you in future purposes.

  6. Rani says:

    I never knew there were so many things to consider when buying shoes for running! I’ve learnt so much from your post.

    All the best


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