What you do (and don’t) need in a running shoe

Humans have run for hundreds of thousands of years, most without the benefit of cushy, brightly coloured footwear. But take a stroll around a sporting goods store or scroll through a running website, and you’ll find a dizzying array of options. Some promise speed, others comfort and injury reduction – and nearly all carry hefty price tags.

To help you sort fact from fad – and stability shoes from super shoes – we consulted research and experts.

WHAT MAKES A RUNNING SHOE A RUNNING SHOE?

Traditional running sneakers are designed to blunt the impact of hitting the ground and provide traction, said Geoff Burns, a sport physiologist for the United States Olympic and Paralympic Committee in Colorado Springs.

As with other athletic shoes, running sneakers are made of fabric, foam and rubber, but they’re engineered to meet the specific demands of the sport. For instance, they’re typically lighter and more flexible than basketball shoes, which are designed to protect your foot during lateral, stop-and-start movements.

The biggest difference in most running shoes is in the midsole, made of cushy foam. Other types of athletic sneakers have midsole foam, but there’s more in running shoes and manufacturers say it’s tapered toward the front of the shoe to assist with forward motion, Dr Burns said.

In addition, most running shoes have features integrated into the uppers – the fabric parts that make up the top the sneaker – meant to keep your foot secure, said Matthew Klein, a physical therapist, assistant professor in the Doctor of Physical Therapy Program at West Coast University, and founder of the Doctors Of Running website and podcast.

You might notice a stiff piece of cardboard or plastic on the back of the sneaker called a heel