: Often synthetic with some give. For speedwork, lightweight "racing flats" or spikes are common, though many runners use road trainers. 2. Identify Your Gait & Support Needs

Where you run dictates the outsole (bottom) and stability you need:

: Built for pavement and treadmills. These prioritize shock absorption and use flatter, smoother rubber for better durability on hard surfaces.

How your foot rolls (pronation) determines the category of shoe you should shop for: How to Choose Running Shoes | REI Expert Advice