Breaking down the different types of running shoes

Q: Can you explain the different types of running shoes that are available and what the options mean (drop, neutral, etc)?

A: When you walk into a running specialty store, you will see the terms "neutral," "stability," or "motion control." There are many options for runners, but which is best for you?

In general, neutral shoes will have more cushioning, flexibility, and are usually recommended for people with higher arches who might under-pronate. Pronation is when a runner rolls their feet inward when connecting with the ground. Pronation is normal, but some people under-pronate (typically higher-arched people) or over-pronate (lower-arched people).

Stability shoes are often recommended for people with normal arch heights who mildly over-pronate. These shoes will have a moderate amount of arch support and will have a bit of midsole cushioning. Most runners will fall into this category, and you will usually find more options in the stability section.

People with a low arch or "flat feet" will typically need a motion control shoe. These shoes will be stiffer, slightly heavier and less flexible in the heel, but will have more support on the medial or "inside" part of the foot.  Many larger runners who need this extra support and sturdiness would benefit from choosing a motion control shoe.

When I ask people about their arch heights, I typically get funny looks in response as many have no idea. Sometimes, I will have them walk for me, and it is easy to see when they over-pronate; however, it is not always obvious. Some running stores will have a foot scan or iStep machine to assist in this area. Such devices will assess your arch height, shoe size, width, pressure points, etc.

These tools are very helpful; however, if you are home and want to quickly know more about your arch height, you can do the "Wet Foot Test." This consists of wetting your feet and stepping on a surface where you can see the shape of the bottom of your feet. If the inside part of your foot is missing, you have a higher arch. If you can see your entire foot, you have a lower arch.

Of course, there are exceptions to every rule. I have a low-to-medium arch height; however, I have always run in a neutral cushioned shoe. Go figure.

A shoe's "drop" simply refers to the difference in height between your heel and your toes. Most running shoes have an 8mm to 12mm drop, which means the heel height is 8-12mm higher than your forefoot. Variations in drop can affect the way you strike surfaces while running. Shoes with an 8-12mm drop encourage more heel striking.

"Minimalist" or "barefoot" shoes have a 0mm to 4mm drop.  These shoes have virtually  no arch support, and will encourage runners to use more of a mid-foot or forefoot strike when landing.  Proponents of the minimalist movement emphasize that these shoes allow people to use their feet in a more natural way, making the muscles in the feet stronger.

If you want to switch from a traditional running shoe to a minimalist shoe, I recommend that you ease into them — perhaps reserving some shorter runs for this new endeavor. This is important because we have spent our lives pampering our feet with cushioning, thus, weakening our foot muscles. These shoes can be an initial shock to the body. Some people complain that their Achilles and calves are tight when first using them, so be careful.

Finally, "maximalist" is a relatively newer term in the running shoe realm. These shoes are over-cushioned, higher in volume and feature a softer density midsole. Shoes made by companies such as Hoka One One are often described this way. However, it should be noted that the drop in most Hokas range from 2mm to 6mm, which is more "minimalist" in logic, despite the fact that the shoes have a more "maximalist" look.

If you're still unsure of which type of shoe to try, visit your local running company and they'll assess your gait and point you in the right direction.

Gerard Pescatore is an RRCA Certified Running Coach and ABC Certified Pedorthist trained to fit runners with the proper shoes and manage comprehensive client foot care. A Glenside resident, his approach is "Innovative coaching laced with old school grit." In his spare time, Gerard works for New Balance.

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