Running Shoe Jargon Explained

Are you an under pronator, or an over pronator, or somewhere in between?

Do you need a support shoe, or one made for a neutral runner? What's gait analysis? What type of cushioning do you need and should you be running in a trail shoe? The running shoe world can seem a bit over complicated so here we'll look at the most common terms (and some that aren't quite so common) and give you some clarity. If you're just starting out it can feel a bit overwhelming at times and if you've been running for a while it can all still seem a bit confusing when it just doesn't need to be. This post will break it all down and give a little bit of detail around each of the key areas. Read on and have running shoe jargon explained!

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What type of runner are you?

Pronation refers to the way in which your foot rolls inwards as it strikes the floor. It’s your body’s way of distributing impact, and a natural part of the gait cycle. Understanding your pronation type is important for selecting the right type of running shoe and ultimately could help you to avoid injury.

There are three types of pronation typical in running. These are neutral, overpronation and underpronation (or supination).

Neutral - If you have a neutral foot type, you’re likely to deliver even distribution upon initial contact with the ground. When your foot lands, it follows an S-shaped pattern from the outer heel to the big toe to absorb shock and support your body weight.

Underpronation - this is when your foot rolls outward upon impact. This can put additional pressure on the outside of your foot and smaller toes, causing increased strain to your ankle and lower leg.

Overpronation - this is when your foot lands on the outside heel and rolls inward. The inner edge of your foot takes the brunt of the impact, leading to pressure in the big toe and second toe.

Gait analysis

Gait analysis, also known as walking or motion analysis, is an assessment of the way the body moves, usually by walking or running, from one place to another. Unfortunately what is offered in specialty running stores, when a customer runs on a treadmill, is also called gait analysis. The difference between a clinical gait analysis and a running store analysis could not be more different. The latter often takes just a few minutes and the former can be two hours. It can be very misleading undertaking a gait analysis in a store, but this is often how a runner's pronation is assessed. There are some other ways, which when done in conjunction will also give a guide as to your pronation type.

Running stores are the best place to buy running stores, especially if you're new to running. The staff should be experienced and trained sufficiently to understand what each shoe model is designed for. Talk to them and ask to try on some shoes that you can walk around the store in. If the store is in an indoor shopping centre they will often let you walk outside the store. After a few minutes between you it will soon become clear what the best options are. Show the shop staff the shoes you're wearing and they'll be able to see from the soles if there are pronation issues that need to be taken into account.

Head in store and talk through the options

It's not very scientific but the 'wet foot test' can be effective. Get the soles of your feet wet and then step on to a dark surface and check out the footprint you make. The degree to which the sole of your foot is visible in the footprint will give you an indication of your arch type – and the kind of shoe you might need. Some runners have flat feet, where almost all of the foot is in contact with the ground and you can see the whole of the foot's outline – these people are often overpronators. Others have high arches, where the middle of the foot is off the ground, you'll be able to see the heel and front of the foot – these people often underpronate. Neutral runners will usually be somewhere in between. The heel and front foot are visible and some but not all of the middle is visible - you are neutral. You also look at how you stand. This is the least scientific approach of them all, and not one that should be used in its own right, but instead to reinforce an initial view. In your normal shoes look down at your feet. If they both face straight forward, it's more than likely that you are a neutral runner, but if they spread out from back to front in a V, it’s likely that you overpronate. Finally, if they curve inwards from back to front like an A it is quite probable that you underpronate.

What type of shoe will you need?

Neutral running shoes are designed for people who have a neutral running pattern and for those who underpronate, whereas support shoes are for runners who overpronate and need some extra corrective support. Neutral running shoes tend to have more of their cushioning in the heel as it's not needed in the sole and they are lighter as they don't require the support tech needed in stability shoes, which as a result are often much heavier. Many, many runners are neutral runners, at least 70%.

Runners who overpronate wear stability running shoes designed to counter this pronation and give extra support. These shoes encourage the foot into a more neutral position when it hits the ground. If you overpronate but wear neutral shoes, you may feel pain in your feet and ankles, these shoes won't be giving enough support.

Different shoes for different terrains

Definitely. There are three main shoe types; road running shoes, trail running shoes and racing shoes (also called racing flats). Road running shoes are the ones that we use for the bulk of our running training, and racing shoes are the super lightweight versions that some quicker runners race with. They are extremely light and have no cushioning or support. Trail running shoes are designed for use off road. They help runners avoid slipping in the mud or on loose debris with specially designed lugged outsoles, and also give extra underfoot with a more dense, rigid midsole. Outsole and midsoles are explained below. Another difference is that the tongue is stitched into place on trail shoes, to stop debris getting into the shoes. A trail shoe is also likely to have a lace garage on the tongue where loose laces can be stored. Some trail shoes are waterproof, which can make a real difference on wet surfaces.

The Hoka Speedgoat 5 trail shoe

The main components of a running shoe

Running shoes are essentially two parts that are made individually and glued together, using the cold cement process. More on that later.

There is the Upper made from fabric, knit or mesh, and sometimes a combination of more than one of these, held together by the laces and the sole.

The upper consists of the tongue, which protects the top of your foot from pressure from the laces, the toe box, the area at the front end of the show, where the toes sit, the heel counter at the back of the shoe that protects the Achilles Tendon, the padded heel collar that protects the ankle. There is also the quarter, the area of the upper that covers the heel forwards to the vamp, a section of the upper that covers the toe box to the join at the quarter. The laces are fed through eyelets and at the end of each they have a tag to prevent them fraying. Running shoes come with an insole that gives additional cushioning. These are removed if you wear orthotics. These are insoles that are made specifically for you by specialists, based on your pronation type. Some uppers also have an overlay, which is another layer of fabric for design reasons, but that may also include reflective properties.

This layer, or layers, of fabric provides structure to the upper and is often made of reflective materials for visibility. They may include the shape of the brand’s logo. More shoes are forgoing overlays to reduce weight.

The sole consists of two parts; the midsole and the outsole.They are made separately and then glued together. The midsole is between the removable insole of your shoe and the outsole. It's normally made of foam and it's here that will determine if a shoe is a neutral or stability shoe. This is where the tech for stability shoes is incorporated, like the guide rails that Brooks use in their shoes. The exact components and type of foam that is used in the midsole will differ by brand, each having their own sub brand, like Asics who use GEL. Whatever it's called it will be polyurethane or ethylene vinyl acetate ( EVA). The outsole is the rubber sole of the shoe that connects with the ground and is made from solid rubber or blown rubber, or a combination of both. The former gives durability and the latter gives the cushioning. There will often be a decoupled heel, a split heel, that absorbs shock giving a smoother transition when the heel hits the pavement.

How running shoes are made

All running shoes are made by the cold cement construction process. Due to the low temperatures required for bonding the upper to the shoe sole, it allows the use of modern lightweight plastic, foam and mesh materials. Attaching the upper to the outsole does not require the upper to be placed into an oven. It uses polyurethane concrete, a highly durable, seamless resinous system that combines 2-part polyurethane technology with portland cement, aggregates and other additives to create a highly functional resinous matrix.

Although ovens aren't involved, cold cementing does require heating tunnels to dry the surface primer and cement. Typically the upper and outsole receive one layer of surface primer and two layers of shoe cement before they are joined together. This is one of reasons why running shoes should not be put into a hot cycle washing machine or tried on hot radiators. Damage can be done to the solvent causing the outer and the upper to come apart.

The heel drop

The drop, as it's known, is the difference between the height of the heel and the toe of the shoe. A higher heel drop encourages heel striking whereas a small heel drop will give you a more midfoot or forefoot strike, considered by many to have a lower impact stride than a heel strike, but which puts more pressure on the Achilles Tendon

A traditional running shoe has a drop of between 10mm to 12mm, with plenty of cushioning in the heel. At the opposite end of the spectrum, a zero-drop shoe means there’s an equal amount of cushioning under the heels and toes. Changing from a traditional running shoe to one with a lower drop needs to take time. Don't suddenly change overnight. Most shoes from the likes of Brooks, Nike and Asics are 10mm, On and Hoka are 5mm to 6mm and Altra are zero drop; they don't look much different, but they are. Many brands do have drop options, but most tend to stick to a band of drop and specialise in it.

The Altra Men's Rivera 2 Road Running Shoe - a zero drop shoe

Running shoes are the most important part of your kit. Choosing the right pair is vital. Getting the choice wrong is not an option so when you're in the store and you're not sure then wait. Ask the staff to be really clear on any recommendations and make sure you get the running shoe jargon explained. If you think they are unsure themselves then go somewhere else. Be cautious getting your first pair online. It's best to be properly fitted and remember that knowledge is power. The more you know before you head in store the better!