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Neutral shoes: They can work for mild pronators, but are best for neutral runners or people who supinate (tent to roll outward). These shoes provide some shock absorption and some medial (arch-side) support.

Some super-cushioned shoes provide as much as 50% more cushioning than traditional shoes for even greater shock absorption.

Stability shoes: Good for runners who exhibit mild to moderate overpronation. They often include a firm "post” to reinforce the arch side of each midsole, an area highly impacted by overpronation.

Motion control shoes: Best for runners who exhibit moderate to severe overpronation, they offer features such as stiffer heels or a design built on straighter lasts to counter overpronation.

Barefoot shoes: Soles provide the bare minimum in protection from potential hazards on the ground. Many have no cushion in the heel pad and a very thin layer—as little as 3–4mm—of shoe between your skin and the ground.

All barefoot shoes feature a “zero drop” from heel to toe. (“Drop” is the difference between the height of the heel and the height of the toe.) This encourages a mid-foot or forefoot strike. Traditional running shoes, by contrast, feature a 10–12mm drop from the heel to the toe and offer more heel cushioning.

Minimalist shoes: These feature extremely lightweight construction, little to no arch support and a heel drop of about 4–8mm to encourage a natural running motion and a midfoot strike, yet still offer cushioning and flex.

Some minimalist styles may offer stability posting to help the overpronating runner transition to a barefoot running motion.

Minimalist shoes should last you roughly 300 to 400 miles.

Running Shoe Features

Running Shoe Uppers

• Synthetic leather is a supple, durable, abrasion-resistant material derived principally from nylon and polyester. It's lighter, quicker drying and more breathable than real leather. Plus, it requires no (or very little) break-in time.
• Nylon and nylon mesh are durable materials most commonly used to reduce weight and boost breathability.
• TPU (thermoplastic polyurethane) overlays are positioned over the breathable shoe panels (such as in the arch and the heel). These small, abrasion-resisting additions help enhance stability and durability.
• Waterproof/breathable uppers use a membrane bonded to the interior of the linings. This membrane blocks moisture from entering while allowing feet to breathe. Shoes with these membranes keep feet dry in wet environments with a slight trade-off in breathability.

Running Shoe Midsoles

The midsole is the cushioning and stability layer between the upper and the outsole.

• EVA (ethylene vinyl acetate) is a type of foam commonly used for running-shoe midsoles. Cushioning shoes often use a single layer of EVA. Some will insert multiple densities of EVA to force a particular flex pattern.
• Posts are areas of firmer EVA (dual-density, quad-density, multi-density, compression-molded) added to create harder-to-compress sections in the midsole. Often found in stability shoes, posts are used to decelerate pronation or boost durability. Medial posts reinforce the arch side of each midsole, an area highly impacted by overpronation.
• Plates are made of thin, somewhat flexible material (often nylon or TPU) that stiffens the forefoot of the shoe. Plates, often used in trail runners, protect the bottom of your foot when the shoe impacts rocks and roots.
• Shanks stiffen the midsole and protect the heel and arch. They boost a shoe's firmness when traveling on rocky terrain. Ultralight backpackers often wear lightweight trail runners with plates for protection and shanks for protection and support.
• TPU (thermoplastic polyurethane) is a flexible plastic used in some midsoles as a stabilization device.

Running Shoe Outsoles

Most road shoes are made with rugged carbon rubber in the heel. Blown rubber—which provides more cushioning—is often used in the forefoot. Trail runners tend to have all carbon rubber outsoles to better withstand trail wear, while road-racing shoes are frequently all blown rubber to reduce weight.

Heel-to-Toe Drop

The drop of a shoe represents the difference between the height of the heel and the height of the toe. This primarily affects how your foot strikes the ground when you land. A low or medium heel-to-toe drop (zero to 8mm) promotes a forefoot or mid-foot strike, while a high-drop shoe (10–12mm) promotes heel striking.

Note: Heel drop and cushioning are independent of each other. It is possible to find ultra-cushioned shoes that still have a zero or low heel-to-toe drop.