: Designed for uneven terrain like dirt, rocks, and mud. They feature deep lugs (cleats) for grip and often include "rock plates" to protect your feet from sharp debris.
How your foot rolls (pronation) determines the category of shoe you should shop for: How to Choose Running Shoes | REI Expert Advice running shoes buying guide
: 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 : Designed for uneven terrain like dirt, rocks, and mud
Where you run dictates the outsole (bottom) and stability you need: running shoes buying guide
