Different Types of Running Shoes- Pros and Cons

daniel so Blog

red running shoes on fit ball

With so many shoes on the market today it’s difficult to understand what is the right sports shoe for you. Today we will today break down the 3 most common sub sections of running footwear.

Cushioned Neutral

Meaning same density of foam around the entire shoe. This creates a flat stable base for the shoe.


  • lightweight
  • large range of styles and fit
  • stable base to run on
  • great for orthotic use, as it’s based on a flat surface


  • life of the shoe will be reduced
  • lacks control and stability found in a supportive shoe (if needed)


Structured Supportive

Additional or harder foam found in the sole of the shoe (usually on the inside). Often marketed to people whose arches are fallen or roll in (pronate).


  • Increase sole density will reduce pronation which can reduce injuries
  • Hard wearing shoes, tend to have good durability
  • Better for a person of heavier body mass (above 85kg)


  • Can be over supportive if you don’t require control
  • The outer edge of the shoe can wear quickly due to a lesser density compared to the inner edge of the shoe
  • Reduced range of colours and styles
  • Heavier than most neutral or minimalist running shoes
  • Can affect orthotic function


Slight amount of foam in the sole, no motion controlling features. These shoes are appropriate if you are an experienced runner, of lighter body mass and have a neutral foot type.


  • Lightweight
  • Style creates better feel to the ground due to minimal cushioning encouraging faster movement
  • Less heel pitch so encourages the runner to strike the ground on their toes and less on their heel (if that’s what you want)
  • Lots of styles and colours


  • Poor durability
  • Not made for people with higher body mass
  • Poor at reducing shock and stress to joints
  • No motion controlling features