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Running shoes are designed for a specific purpose, and it is very important to use the right shoe for the right occasion. If you do not do so, you take the risk of damaging your feet, shins, knees etc. that could easily be avoided by something as simple as choosing the right shoe.

This article is not to provide extensive research on the different types of running shoes, but it is to merely cover the options the average runner might encounter in his/her life, with some advantages and disadvantages of each. I hope this article will give you some guidance on how to attempt running with the right shoe, to also make you aware of the fact that there are different options for different running types and you can avoid damage that might haunt you for a long time.

It is also important to remember that when buying running shoes it is advisable to talk to an expert in the field of running. You can find that at any specialised running shop.

Barefoot running

A barefoot runner on asphalt

Barefoot running is not a running shoe, but it is a way of running with a noticeable amount of advantages. Is is not advisable to run barefoot on a trail, or where your feet needs protection.

Here are a few advantages/disadvantages to barefoot running according to Christine Luff .

Advantages to barefoot running

• You may develop a more natural gait and strengthen the muscles, tendons and ligaments of the foot.
• You may reduce injury such as calf pulls and Achilles tendinitis.
• You will learn to land on the forefoot.
• May feel more grounded.

Disadvantages to barefoot running

• Little to no foot protection.
• In contradiction to reducing injury, running barefoot might increase injury such as calf strain and Achilles tendinitis.
• May get blisters.
• Might seem strange to some people.

With the many advantages of running barefoot, there was a need for a shoe mimicking barefoot running, namely the minimalist shoe.

Minimalistic shoe

Evoskins - a type of minimalist shoe

The idea of the minimalist shoe is to get as close to barefoot running while still wearing a shoe. The minimalistic shoe offers you some protection while running while giving you the benefits of barefoot running. The aim is to allow your feet, ankles and legs to work the way they were naturally designed. Minimalist shoes also offer you some of the advantages of barefoot running .

Advantages to the minimalistic shoe

• Because of the natural movement of the feet and legs, more effort may be required by using the shoes, offering more muscle growth and stretching. This may reduce injuries.
• It may be easier to run with a natural movement.
• Minimalistic shoes are extremely light weight.

Disadvantages of the minimalistic shoe

• Your body takes a while to adjust to running with a minimalistic shoe. It does require patience.
• Due to the lack of protection/cushioning, injuries may occur while running with minimalistic shoes.
• Minimalistic shoes offer little to no protection.

You get different kinds of minimalist shoes, the one in the picture is a barefoot running shoe, you then also get minimalist shoes that almost looks like a normal running shoe. These shoes are extremely light weight and it has little to no arch support. It does still offer some cushioning and flex for the runners that want to be as close to barefoot, yet wearing protection.

Minimalist shoes can be used in both trail and road running. Many people might not prefer minimalist shoes due to the fact that it does not offer as much protection and it requires patience to get used to. You have to try out the shoe before making a final decision on using it for running. It might be perfect, or it might not be what you expected.

Trail running shoe

The Backbone Trail, Santa Monica Mountains, Southern California.

This type of running, trail running, is where most injuries occur. From there you get the running shoe offering you a lot of protection when running a trail. Your feet do need more protection to avoid this rugged type of running .

Advantages of trail running shoes

• It offers stability. If you are running over rocks, uneven surfaces etc., you can easily hurt an ankle, and these shoes just offer you some stability with a piece of mind while running over these rugged terrains.
• It offers you traction. When running an uphill, or slippery surface on the top of a mountain, you would not want to slip, fall and break a leg. Traction is a much needed thing for trail running.
• It offers you protection. When you run in a thorny place, or step sharp rock, you want protection. Never nice to not be able to finish a run because you did not have protection for your feet.

Disadvantages of trail running shoes

• Trail running shoes are heavier, and will require a bit more strength for running.
• When using on a road, you might find the thread wearing out quickly because of the softer, thick sole.

Trail running shoes are made with the focus on providing protection on the trail. Their soles are thicker, and they have greater thread patterns to defend against nature.

There are many different kinds of trail running shoes, it will, once again, be best to talk to a professional to guide you in choosing a trail running shoe that will suit you best for the type of running you want to do.

Road running shoe

The main difference between trail running shoes, and road running shoes, is their composition. Road running shoes are generally made of more lightweight material, and there is really not such a great need for traction, as the need is for trail running. Road running shoes are made to encourage speed, and responsiveness .

Advantages of road running shoes

• Road running shoes are made out of lightweight materials.
• Road running shoes have thinner threads.
• Road running shoes are specifically made to increase performance.

Disadvantages of road running shoes

• Road running shoes are not suitable for trail running.
• Road running shoes do not have great traction.
• Road running shoes do not offer much protection.

Conclusion

Many people mistakenly use trail running shoes for road running, and vice versa. They do, however, not realise how much damage they can cause by using the wrong shoe for different types of running. Please do not use road running shoes for trail running, you can see that the disadvantages of road running shoes are the opposite of what you need for trail running.

The thing to remember is that the different shoes are specifically designed to enhance your performance on the run you are doing. Choose wisely.