You’re searching for the right shoes to achieve your running goals. However, some are labeled “neutral running shoes” and others “stability running shoes.” What’s the difference? Is choosing one over the other important for running?
It is a pretty important decision. If you’ve ever experienced pain or injuries from running, it could be a sign you need shoes with better support. The right footwear can also prevent unnecessary injuries in the first place and ensure you’re getting the best results from your routine to reach your goals.
This guide will provide a complete analysis of neutral vs. stability running shoes to help you make an educated decision. Stick around for all the details.
What’s the Difference Between Neutral and Stability Running Shoes?
Neutral and stability running shoes are designed to support different running gaits and foot types.
Neutral running shoes are ideal for people with a natural running gait and normal to high arches. They offer cushioning and shock absorption with minimal structural support, maintaining flexibility for a natural running motion. They’re typically lighter than stability shoes due to less built-in support.
Stability running shoes are designed to support runners whose feet overpronate, where the arches collapse and feet rotate inward excessively and can cause injuries. They provide added midsole and arch support to correct this, realigning the runner to a healthier, neutral gait.
What is Overpronation?
Overpronation occurs when the feet roll inward significantly when running or walking. This causes your arches to flatten and puts most of the body weight on the insides of the feet instead of the middle of the foot. Distributing the body weight unevenly on the feet like this when running can cause more fatigue and increase the risk of injury.
That said, if you notice your feet roll inward slightly, it isn’t necessarily immediate cause for concern. Clinical research shows that most feet tend to pronate to some extent. If you only have a minimal amount of pronation, it’s still considered natural, and you’ll do just fine with a great pair of neutral running shoes.
Why Identifying and Correcting Overpronation is Important
When you’re getting into running, the last thing you want is injuries derailing your progress.
Overpronation causes injuries by increasing stress on the tibialis posterior, a tendon that runs down the back of the lower leg and provides ankle support. Over time, this could contribute to medial tibial stress syndrome, better known as shin splints. With this injury, you’ll feel pain in the shin bone running down to the ankle, making it hard to run.
Fortunately, research shows that those who frequently suffer from shin splints due to overpronation can often prevent it with the right footwear. One study found that a change in footwear to correct overpronation reduced all running injuries by 9.1% and the rates of shin splints from 6.8 per 1,000 participants down to 2.8 per 1,000 participants.
Clinical data also states that correcting overpronation with the right footwear helps reduce physical fatigue. Therefore, it’ll help you maintain healthy form for longer to reach your goals and further prevent injuries since it’s common for running form to break down as you get tired.
Plus, combining the proper footwear with other best practices, like finding a running cadence that works for you and having an optimized training program, helps prevent injuries even further.
However, if you don’t overpronate, selecting a pair of stability shoes might not feel comfortable or could make you feel unbalanced while running. Therefore, it’s important to assess your gait and foot type before buying shoes.
How to Assess Your Gait and Foot Type
Determining whether you have a neutral or overpronated gait while running isn’t the easiest thing to do on your own.
You can start by looking for signs like checking the soles of your running shoes. When your feet overpronate, the soles of your shoes will often have the most wear along the inner edge, starting where your big toe is through the inner side of the heel. On the other hand, if you have a neutral gait, most of the wear should be in the middle of the shoe.
Additionally, as mentioned, overpronation can cause injuries. If you’ve experienced injuries like shin splints or ankle pain after starting a new running routine, it’s a telltale sign you should check your gait and footwear.
The Best Assessment Option
If you’re noticing signs of overpronation or just want to stay ahead of things to prevent injuries, a professional gait analysis is the best option to accurately identify your foot type and determine if neutral or stability shoes are the best fit for you.
Physical therapists and exercise physiologists can analyze your gait to help you choose the right type of shoes, optimize form, and even start a training regimen that’s right for your needs.
Otherwise, if you need a free option, our footwear professionals at Marathon Sports can also provide a gait analysis when you stop in at one of our retail stores. Using the right fit process, our footwear experts will ensure you pick out a suitable running shoe and have all the resources you need to stay injury-free.
Find the Right Running Shoes for Your Needs at Marathon Sports
When you shop with us at Marathon Sports, you’ll find a wide selection of neutral and stability running shoes to suit your needs. We provide competitive pricing for many of the top brands in the industry, such as HOKA, Brooks, On Running, and more.
You can buy from our convenient online store and get them shipped straight to your doorstep, or visit one of our retail locations to work directly with one of our footwear specialists for a full fit and gait analysis.
