Cross country running shoe

While the impacts of differences among types of footwear may be minimal on a single run, the cumulative effect on performance and health can provide a competitive edge.

For speed workouts, often held on tracks, lighter shoes with less cushioning and support may be used.

Racing shoes are lighter (around 5 ounces) and have 4-6 spikes or "pins", which help with traction on hills and wet terrain.

They have less cushion than trainers, are less supportive, and often utilize a springy spike plate made of rubber or Pebax.

In more recent shoe technology development, a carbon plate has been incorporated into the design of spikes.