Not all running shoes are created equal

Every great run starts with the right pair of shoes.

Whether you're training for your first 5K or aiming to break a PR in your next marathon, the shoes you wear play a major role in how you feel, how you perform, and how well you recover.

That’s why I always recommend visiting a running specialty store to try out a few pairs of shoes that are recommended by the staff.

With expert guidance, you’ll walk out with a pair that matches your gait, goals, and training volume — not just your shoe size.

Running shoe categories simplified:

Not all running shoes are built the same. In fact, there are specific categories designed for different types of runs. Below is a simplified overview to help you understand which shoe fits which purpose — and why it matters.

1. Daily Trainers

The workhorses of your rotation. Daily trainers are versatile, durable, and designed to handle a variety of paces and surfaces. They're perfect for building low-intensity mileage and are usually the first shoe I recommend for beginners.

2. Speed Day Shoes

When you want to turn up the pace. These shoes are lighter, snappier, and often feature a responsive foam with a propulsion plate (carbon, nylon, or plastic). Ideal for intervals, tempo runs, or threshold sessions.

3. Race Day Shoes

Designed for performance, race day shoes use cutting-edge materials like high energy returning super foams and full-length carbon plates to reduce metabolic cost, increase energy return and increase running economy. These shoes are ultra-light and responsive — best saved for your goal races.

4. Recovery/Easy Day Shoes

Cushioned, soft, and super comfortable. These shoes help reduce impact and are made for slow runs that support blood flow and recovery. Usually they are a lot heavier compared to other shoes, but this gives you more comfort in return, both in the upper and midsole.

5. Long Run Shoes

The hybrid category. Also called super trainers. Long run shoes blend comfort with support, ideal for runs over 90 minutes. They’re usually softer than daily trainers, but still stable enough for long efforts. Some include a plate for added propulsion, but it’s not essential.

6. Trail Running Shoes

Built for offroading. These shoes offer rugged outsoles with aggressive grip and protective uppers. Whether you're running through mud, rock, or forest, trail shoes keep you grounded and safe.

Why Rotation Matters

Preferably, you should mix a few of these categories together. A solid shoe rotation not only enhances performance but also helps prevent overuse injuries. By rotating between different types of shoes — say, a daily trainer, a speed shoe, and a recovery option — you vary the stress on your muscles and tendons. It’s a small change that makes a big difference.

Read more on shoe rotations here:

Need Help Finding the Right Pair?

If you’re unsure what category fits your training best, or you want help building your own rotation, I offer 1:1 consults to guide runners like you to the perfect fit — no matter your level or goals.

Thank you for reading,

Tim 👟