Get to know the different kinds of road running shoes

Choosing the right running shoe can feel overwhelming with so many options available.

We're going to quickly break down the different types of running shoes. When you understand what they are and what they're for, your search for the right shoe will be much easier.

For instance you'll likely want different shoes for gearing up for a marathon than running on track. And you'll want more durable shoes for regular daily runs than lightweight race day shoes.

Below is a quick overview of key shoe categories below with detailed insights on each type of shoes further down the page.

By the end of this article you'll know your Carbon-plated Running Shoes from your Tempo Shoes. Be able to confidently pick Daily Training Shoes and know which shoes are best for Track & Field.

Quick Overview: Running Shoe Categories

Carbon Running Shoes (aka Super Shoes)

High-tech “super shoes” with carbon-fibre plates designed to boost running efficiency and speed.

Carbon running shoes are for runners seeking a performance edge in races or fast training sessions. They are not suitable for every day runs due to their aggressive rocker and stiffness from the carbon plates.

Shop Men's Carbon Running Shoes | Shop Women's Carbon Running Shoes

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Racing Shoes

Ultra-light, minimalist shoes meant only for race day or specific hard workouts. These shoes use cutting-edge responsive foams to maximise propulsion and speed. Racing shoes aren't suitable for everyday running due to their lightweight construction and minimalist materials. Some racing shoes may also be Carbon Running Shoes (Super Shoes) but not all racing shoes have carbon plates.

Shop Men's Race Day Shoes | Shop Women's Race Day Shoes.

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Tempo Shoes (aka Up-tempo Trainers)

Responsive, lightweight trainers built for speed workouts. Great for interval training and tempo runs a few times a week.

Tempo shoes complement your daily trainers when you're looking to run faster. They're also good more durable than racing shoes, which makes them great for training.

Shop Men's Tempo Shoes | Shop Women's Tempo Shoes

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Daily Training Shoes

Your comfortable, durable workhorses for everyday runs. These shoes focus on cushioning, durability and support to handle anything from short jogs to high-mileage weeks.

Daily Training Shoes are usually cheaper and can be heavier than tempo or racing shoes but tend to last much longer.

Shop Men's Daily Training Shoes | Shop Women's Daily Training Shoes

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Track & Field Shoes

Specialised spikes or cleats for track running and field sports. These shoes are very lightweight with studded or spiked soles for traction. Designed for track surfaces ONLY. Not suitable for road running.

Shop Track & Field Shoes.

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Detailed look: Kinds of running shoes

In more detail:

Carbon Running Shoes (Carbon-Plated “Super Shoes”)

Carbon running shoes are the latest innovation in running shoes and have taken the running world by storm. These shoes feature a built-in carbon fibre plate in the midsole, combined with ultra-responsive foam. The result is a springy, propulsive boost with each stride that earns them them the moniker of “super shoes”.

Carbon plated shoes help runners expend less energy to maintain a given pace. Research suggests there is roughly a 3–4% improvement in running economy even for everyday athletes, not just elites.

Manufacturers created carbon running shoes to break marathon records and they have become popular with runners looking to break PR's too. There are now carbon-plated shoes for different distances and purposes. Racing flats, max-cushioned distance shoes, and trainer-type models for fast training days now feature carbon-plated shoes. Consider what type of racing you are doing to help you decide which carbon running shoe you need.

Carbon plated shoes come with a premium price tag and a unique ride feel. They are often very bouncy and rolling and often have a high stack height (midsole thickness). They’re best for runners looking for a performance edge in races or demanding workouts.

We recommend saving your Men's Carbon Running Shoes or Women's Carbon Running Shoes for when you want to run your absolute fastest.

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In more detail:

Racing Shoes

Racing shoes are built for one thing: speed on race day.

Think of these like a sports car – ultra-light, sleek, and engineered for peak performance, but not intended for every day wear and tear.

Racing shoes typically boast the latest advanced technology. Brand's use super lightweight materials, advanced responsive foam, and often a carbon-fibre plate for maximum propulsion.

Using performance materials and foams make racing shoes efficient, but it sacrifices some support and durability. Racing shoes are perfect for competition or high-intensity workouts. They are not suited to everyday training runs because overuse can wear out the minimalist construction quicker.

Two sub-groups of racing shoes are:

• Short-distance (5km / 10km): tend to have a smaller midsole with a bit less cushioning to keep weight at a minimum, whereas
• Long-distance (Half / Full Marathon): have a thicker midsole with more foam to offer protection for longer.

If you’re newer to racing, we suggest trying long-distance models as they offer more comfort and can handle any race distance.

When browsing our Men's Race Day Shoes and Women's Race Day Shoes, you’ll see these distinctions.

Pro tip: reserve your racing shoes for “special occasions” (key races or speed sessions) and use your daily trainers for most other runs.

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In more detail:

Tempo Shoes

Tempo shoes, also known as up-tempo trainers or workout shoes. They bridge the gap between your everyday running shoes and your racing shoes.

These shoes are for the days when you want to run faster or for workouts a couple of times per week. Use them for tempo runs, intervals, fartlek workouts, or shorter races where you still want some comfort.

Tempo shoes have many characteristics of racing shoes. They are lighter and more responsive than daily trainers and often feature springy foams and sometimes nylon or carbon plates. Tempo shoes help you hit your target paces in training without feeling like the shoe is holding you back.

Most tempo shoes provide a good balance of weight, responsiveness, cushioning and price. Unlike racing shoes, tempo shoes tend to use more durable materials to withstand the vigours of training.

Check out our Men's Tempo Shoes and Women's Tempo Shoes.

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In more detail:

Daily Training Shoes

Daily trainers are the workhorse of any runner’s stable. They're the comfortable, durable shoes you’ll be logging the majority of your miles in.

These shoes prioritise cushioning, support, and durability above all else. If you’re only going to own one pair of running shoes, a daily trainer is usually the best choice.

Daily training shoes handle a bit of everything. They’ll keep your feet feeling good on a short jog, at parkrun, a long training run, and everything in between.

Key features include:

• Cushioning: decent midsole foam that withstands hundreds of Km's
• Durability: hard wearing fabrics and outsoles for prolonged use
• Comfort: fabrics that don't wear or rub over time

Most daily trainers are versatile enough to pick up the pace occasionally. Some newer models even incorporate advanced foams and blur the line with higher-tech trainers.

Virtually every major running brand has a flagship daily trainer in their lineup. So you can be sure to find a shoe that suits you in our Men's Daily Training Shoes and Women's Daily Training Shoes collections.

These shoes should feel great the moment you step into them and continue to feel that way over many kilometers of wear.

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In more detail:

Track & Field Shoes (Spikes)

Track & Field shoes are niche footwear designed for competition on the track or for field events.

Unlike standard running shoes, track shoes (often called spikes) have thin soles and removable spikes or pins on the outsole to provide exceptional traction on track surfaces. They are extremely lightweight and purpose-built for track-specific events. Sprinters use stiff, aggressive sprint spikes for maximum power in short bursts, middle-distance and distance runners use spikes with a bit more cushion and flexibility.

If you’re new to track, consider starting with a multi-purpose spike – these are designed to comfortably handle most track events from sprints up to middle-distance and even hurdling.

Track spikes fit snugly and have very little cushion. They’re meant to feel like an extension of your foot for explosive speed.

Track shoes should ONLY be used on track surfaces. The pins can damage normal flooring or pavement, and the shoes themselves won’t offer enough cushioning or durability for road running.

Take a look at our Track & Field Shoes.