[Feature picture credits to Flex Active Sports]

Enjoy running? But do you know how to select the right type of running shoes to boost your performance and to prevent injuries? In this article, we would teach you how to choose the right type of running shoes and tips on preventing injuries.

There are usually 5 types of running shoes to choose from, for different types of running and exercise regime. It is important to get the type that you are comfortable with, and suit your exercise regime.

Types of Running Shoes:

These shoes are suitable for those who want to do speed work or take part in competitive races. To be fast, runners wear this type of shoe as the shoes are very light on the feet! They are ideal for run types like sprints and intervals. However, because it is light, that means something has to go, and that would be the foam cushioning. With lesser foam cushioning, the shoes cannot absorb as much shock and impact when landing, hence this type of shoe should not be used for general running and training.

Suggested lightweight shoes:

These shoes are used for, as the name suggests, trail running. Trail running is an activity that is considered a sport too. This sport-activity combines walking, running and hiking all together. Trail running can be done anywhere in the heart of nature, from mountains to jungles and rugged terrains. Runners alternate between running and walking, switching from one to the other depending on the surroundings and level of safety. Hiking is done when runners encounter steep gradients or climbs. Trail runners traverse on a multitude of unpaved surfaces, from rocks and mud to gravel to even snow!

There is a huge difference between trail running and road running, where the latter is more common. Hence, given the harsh and wild nature that trail runners immerse themselves in, trail running shoes are made specially for trail running! Trail shoes offer the best in protection, stability and durability. Imagine just wearing your normal running shoes for trail running. It definitely will not be able to handle the rough terrain and will probably come apart in an hour’s time.

Trail shoes should have some characteristics. Firstly, it’s weight and midsole cushioning varies with the type of trail you will be embarking on. If you are doing light trail running, the shoes will be closest to your usual road running shoes in terms of weight, but there are still differences. For example, the trail shoes are stiffer to offer you more stability as you walk, run and hike. If you are doing off trail running, where you will encounter rocky and even dangerous terrain, the shoes should be of a more resilient material to enhance the shoe’s structure and increase stability to the feet. These shoes are very often waterproof too, as off trail running may mean encountering waterfalls and rivers. In general, trail shoes provide more stability to the ankle and have stickier rubbers on the underside for better grip on uneven and slippery surfaces.

Suggested trail shoes:

These shoes are best for runners who overpronate while running. Pronation is the inward rolling of the ankle when the foot lands on the ground during running. A certain degree of pronation is normal (15% to be exact, but not like we will know our own percentages unless we get it checked!). However, with underpronation, the ankle does not roll inward enough to maximise shock absorption when the feet lands. The pressure of pushing off when making the next step is uneven, concentrated on the little toe, but which cause injuries in the long term.Overpronation is when the ankle rolls inward too much such that shock absorption is also not maximised and pressure of pushing off is uneven, this time concentrated on the entire front of the foot, with the big toe and second toe bearing all the pressure! It can occur with or without flat feet, which is when the arch collapses during walking.

Motion control shoes are here to save the day though for those with flat feet and overpronate. They are designed to reduce the extent of pronation by limiting excessive foot motions. This is done by increasing medial support, where foot bridges can be added under the arch of the feet.

Suggested motion control shoes:

These shoes are also to correct overpronation, but in people who have a normal arch.

Suggested stability shoes:

These shoes are made with extra cushioning, but do not have much supportive element. They should not be the shoes to go for you need help correcting your running gait or motions, such as overpronation. These shoes have shock dispersion features in the midsole and outsole area. If you generally have no problems running, then this type of shoe will be suitable for you!

Suggested cushion shoes:

These are the five main types of running shoes! There are suited for different users and uses. However, many people do not know much about the different types of running shoes. It isn’t always about having the lightest shoes, or most aesthetically pleasing shoes. You have to choose shoes based on their functions and accompanying features! Don’t succumb to the mistakes people often make when choosing shoes too!

However, leisure runners often make mistakes when purchasing their first pair of running shoes. Most of them tend to purchase from a generic shoe store. There is nothing wrong with buying a pair of running shoes from generic shoe shop, however, you might want to consider purchasing from a speciality store if you are serious about running. While you may still get a relatively good pair of running shoes, be it Nike or Adidas from any shoe shop, the owner and staff at specialty stores have a better knowledge regarding running and exercising which can help to prevent injuries. Over at specialty stores, staff will measure your feet, perform gait analysis by getting you to run on their in-store treadmill and conduct analysis to get you the perfect running shoes. While shoes there may be costly, you can be rest assured you are paying to get running shoes that are suitable for your runs and are a good fit for your feet. This reduces the chances of you injuring yourself while running, and you definitely won’t have to fork out money to treat your injuries then!

Here are some specialty running stores we have found for you!

Singapore:

Malaysia:

Thailand:

If your country or city does not have specialty running stores, that is okay. Just make sure to try on the shoes in stores! If you decide to purchase it online eventually, at least you have tried the shoes and know that it will fit you well.

Leisure runners also tend to ignore the importance of replacing your running shoes. Most of them only replace when their soles have worn off completely or there is a hole on their shoes.However, your shoes have to be replace from time to time to ensure your optimal performance and prevent running related injuries.

Here is a general rule of thumb : Shoes must be replaced every 300 to 400 miles, equivalent to 483km and 643km respectively. This also fluctuates based on the runner’s body weight, age, lifestyle and so on. For runners who weigh lighter, they can afford to replace their shoes nearer the upper end of the range, which is 400 miles, while runners who weigh heavier should stick to the lower end of the range.

There are also some signs you should observe to determine if it's time to change your shoes:

It’s time to take better care of yourself while running, and that starts from our feet and running shoes! Our feet is the first point of contact with the ground when we land while running, making it cushion most of the impact (five times our body weight, remember!). To help our feet and overall safety, it is time to get suitable running shoes! This aspect of running is always overlooked and seemingly unimportant, but with our article, we hope you have learnt how to go about choosing yourself a great pair of shoes. After you get your running shoes, make good use of it by joining our virtual runs! Choose the theme of runs you want to participate in and you’re good to go! Let’s go, 42Runners!