Road running shoes, for instance, “are designed for running on paved surfaces and typically offer cushioning and support to absorb impact. They have a smooth outsole for even traction on roads,” says Beverly-Waters.
“Trail running shoes are built for off-road conditions like dirt paths, rocks, and uneven terrain. They have rugged outsoles with deep lugs for better traction and stability,” says Wilcock. “These shoes offer extra protection and durability, often featuring reinforced toe caps and water-resistant materials to withstand rough environments.”
Racing shoes are designed for speed and performance. That means they’re generally”ultra-lightweight, often with minimal cushioning to reduce weight and boost responsiveness,” says Wilcock. These types of shoes often feature some additional technology to help improve energy return and achieve a faster pace (think: a carbon fiber plate).
How to figure out the support and cushioning you need
“To determine what kind of support and cushion you need in a running shoe, it is important to consider factors such as your running style, foot arch type, and any existing foot conditions,” says Beverly-Waters.
If you have a neutral running style and normal arches, you may benefit from a running shoe with moderate cushioning and support. On the other hand, if you overpronate (when your foot rolls inward) or have flat feet, stability or motion control shoes with added support features may be more suitable.
Wilcock and Beverly-Waters suggest doing a gait analysis at your local running store, examine the wear patterns on your current shoes, and observe how your foot strikes the ground when running.
How often should you change running shoes and why?
As a general rule of thumb, you should replace running shoes every 300 to 500 miles. “For regular runners, this typically means getting new shoes every 6 to 12 months, depending on the frequency and intensity of use,” says Beverly-Waters. That said, it’s important to note any wear and tear that occurs before that 300 mile mark, she adds.
That’s because, “over time, the cushioning and support in the shoes break down, leading to reduced shock absorption and stability,” says Wilcock.
Why does that matter? “If you continue running in a shoe well past its expiration date, this will inevitably lead to decreased performance or worse yet, potential injury,” says Woods. “You wouldn’t continue driving your car on balding tires with low tire pressure and expect the same performance.”
So pay attention to how your body feels, and note any signs of discomfort or lack of support in the shoe—all of that means it’s time to invest in a new pair.