Our road running shoes are divided into neutral running shoes and stable running shoes. What does that mean? Neutral shoes provide normal structure and support under your foot. Most runners can just go out for a run and take a pair of neutral shoes. Stable shoes provide more structure and support on the inside of the foot. When you are in doubt, choose neutral shoes.
Take your old running shoes, or the sneakers you have walked around in a lot, put them on and look in the mirror. If your feet are leaning inward it means you will probably benefit from stable shoes. Also you can check the wear on the outsoles; if the wear in the forefoot is more towards the inside of the shoes it is also a sign you could opt for stable shoes. As a last check, just stand barefoot on the floor and go stand on one leg each time. When you feel you have a tendency to lean inward, it's another sign to opt for stable shoes. In all other cases, go for neutral shoes.
Can I run in neutral shoes if I use custom insoles / orthotics?
Yes, most of the times that is fine. Becasue most custom built insoles / orthotics are built to sit inside neutral running shoes.
I was told to run in stable shoes, can I learn myself to run in neutral shoes?
Yes! Most runners, when they start running, do not have developed strong lower legs and feet yet. When you run, and run more, you will develop more strength meaning you will run more efficient, stronger and with more foot strength. Many runners will move from stable running shoes to neutral running shoes.
If I run in stable shoes, should I always run in stable shoes to avoid injuries?
No! The best thing to do is actually to alternate between different running shoes, some stable, some neutral, some trail, some speed. The more you alternate shoes and terrain, the more your body will adapt to the different impacts and the more you will harnas yourself against injuries. There is never 100% protection against injury but the more diverse your running, and running shoes, the better your chances!
