Training shoes are your normal everyday trainers. They may be a lightweight trainer or even a trail shoe, but the most important thing about training shoes is that they fit properly and they are the right type of shoe for your foot. When we say the "right type of shoe for your foot", we mean that they give you the proper amount of arch support and cushioning based on your biomechanics and injury history.

Generally, there are three categories of running shoes: Motion Control, Stability, and Cushion. Shoes are classified based upon the amount of stability (pronation control) they provide the wearer's foot. There are many gray areas between the categories, so we define Light Motion Control, Light Stability, and Light Cushion categories for those shoes who do not meet the full requirements of the 3 main categories.

Lightweight trainers and trail running shoes are special-purpose training shoes. The support given by these types of shoes ranges from Stability to Light Cushion.

To find out more about a particular category of shoe, click the category of the topic you're interested in learning more about.

Motion Control Running Shoes:
Motion Control shoes are designed for the severe overpronator. A severe overpronator has a foot whose arch is too flexible and collapses excessively. This causes the foot to roll inward at an extreme angle and puts strain on the shins, knees, and lower back. Motion Control shoes are straight lasted and have a very broad base for support. Motion Control shoes will also have either a dual density midsole or a rollbar, or both, for added pronation control. Don't assume that just because a company or magazine says a shoe is "Motion Control" that it is. Test the shoe by twisting it to make sure it is rigid through the arch.

Stability Running Shoes:
A Stability shoe is best for a mild to moderate overpronator, which is about 85% of the population.  Overpronation is the excessive inward rolling motion of the foot. When an overpronator's foot hits the ground, the foot rolls inward (pronates) to absorb shock, but continues to pronate past a point that is considered healthy.  Then, when the foot goes into the push-off phase and the foot is still in an overpronated position, it places a great deal of strain on the ankle, lower leg, knee, and lower back.  Overpronation is the cause of many running injuries: IT band syndrome, shin splints, plantar fasciitis, the list goes on and on (too long)!  By wearing the right type of shoe and training wisely, you can help to prevent injury.  A Stability shoe has a built-in device to limit overpronation- and there really are only two-either a dual density midsole or a rollbar.  A Stability shoe must also be rigid through the arch- try bending the shoe in the middle- if it flexes easily through the arch, it's not going to give good arch support.

Light Stability Running Shoes:
A Light Stability shoe is best for someone with a neutral gait cycle or a very mild overpronator.  This type of foot has an arch that collapses slightly to absorb shock for the body.  A shoe with some added stability features like a dual density midsole will give some support to this type of foot.  A Light Stability shoe is somewhat flexible through the arch, but with enough rigidity to give some stability.

Cushion Running Shoes :
A Cushion shoe is best for the supinator or someone with a neutral gait cycle.  This type of foot has a fairly rigid arch that does not collapse and therefore the foot does not absorb enough shock for the body.  This type of foot needs a shoe that is all cushioning, with very little stability because the foot is stable enough .  A Cushion shoe is flexible through the arch to allow the foot as much motion as possible.

Light Cushion Running Shoes:
A Light Cushion running shoe is best for a true supinator or underpronator.  A supinator generally has a high arch and a rigid foot structure.  This type of foot does not absorb enough shock for the body, therefore the shoe must do some of the work.  A Light Cushion running shoe is not a very substantial shoe- it is all cushioning, with minimal arch support.  A Light Cushion shoe is extremely flexible through the arch to allow the foot as much motion as possible.  In general, a Light Cushion shoe will break down rather quickly (less than 400 miles).

Light Weight Trainers:
Lightweight trainers are (suprise! ) lighter weight training shoes, which are made lighter by reducing the amount of EVA or cushioning in the midsole and by using thinner, lighter weight materials in the upper. Some lightweight trainers are not as stable or as well cushioned as a full-fledged training shoe. Therefore, if you need a lot of stability, a lightweight trainer is probably not a good shoe for you as an everyday trainer. You would be better off getting a good stability or motion control shoe for your everyday trainer. Then, if you want a second, lighter shoe for speed workouts or racing, a stable lightweight trainer would be a good choice. Just be sure that the model you choose has stability features like a dual density midsole and is rigid through the arch. The DS-Trainer from Asics is usually one of the more stable lightweight trainers. However, if you don't have severe biomechanical problems and you are an efficient runner, a lightweight trainer could work for you as an everyday trainer.

Trail Running Shoes:
Trail shoes are extremely popular these days, but for the most part they are more fashion than function. Trail shoes generally have a more durable, less breathable upper to keep the wet stuff out. To give the wearer more traction, the outsole is thicker and more rugged than most training shoes. With most trail shoes, the outsole wraps up around the front of the toes to protect them from bumps. Trail shoes can make good training shoes and some are more stable than others. As with all training shoes, if you have flexible or low arches you will need a shoe that is stable, so look for a shoe that has stability devices and is rigid through the arch. There are few trail shoes that are built for overpronators, so if you need stability, be careful.