Running is a very common sport that many people of all ages enjoy. Compared to other sports, running requires almost nothing in terms of gear, with the one crucial item being running shoes. There are so many varieties of running shoes that picking the correct one is extremely important. Selecting the optimal shoe will depend on the structure of your foot and what type of environment you will be running in.

“I am a moderately active runner and selecting the right shoe is a crucial process,” Rahul Balakrishnan (11) said. “You want to select a shoe that you are comfortable in and one that also gives the best support depending on where you run.”

To find out which shoe is best for you, take a look below:

Cushioned Shoe:

The Cushioned shoe, as its name implied, is saturated with cushion. This extra layer of padding, often in the form of a gel, helps support the foot while in motion. Unlike other specialized shoes, the Cushioned shoe is best for neutral runners who plan to run in any environment, such as pavement and dirt. Individuals with high arches and those who have flat-feet would benefit significantly from these shoes. Some popular stability shoes include the Nike Zoom series and the Adidas Adistar family.

Stability Shoe:

The Stability shoe is the most common running shoe design on the market. This particular shoe can be used by anyone. The stability shoe provides extensive support for people who enjoy walking, as well. Many runners tend to roll their feet inwards as they run, a term called “pronation.” Over-pronation is common in many athletes; getting Stability shoes can help correct this rolling movement of the foot. Common brands selling such shoes include Adidas, Nike, Reebok, and Brooks.

Trail Shoes:

Trail shoes are best used in environments without smooth pavement, such as dirt paths and gravel. These shoes have a solid grip under the sole of the shoe and also provide extensive support. Although they tend to be thicker, as they are built with more material, the extra fabric provides more support for rough terrains. However, if used on pavement surfaces, they can be superficial and unnecessarily heavy. The heavy grip they provide can help runners feel more secure when they are active in the rain or on slippery surfaces. Popular trail shoes include the New Balance Trail Minimus and the Asics Gel-Fuji Racer.

Racing Flats:

Racing flats are very lightweight shoes that barely have a sole. They provide minimal cushion and structure, but are essential for speed. These flats are mostly used for distances ranging from about 1 mile to 5 miles. Having flats on, instead of regular shoes, significantly decreases race time  and can help lengthen running strides, as they are practically weightless. Popular racing flats include the Nike LunaRacer+ and the Brooks T7 racer.

Vibram FiveFingers:

While many do not consider FiveFingers to be actual running shoes, they are great for training. FiveFingers, by Vibram, is a hybrid shoe that resembles a sock, but with a harder sole and specific indents for the toes to fit in. These shoes are supposed to help correct problems in the foot, as they sport such a minimalistic design that runners essentially feel they are running barefoot. FiveFingers are no substitute for shoes; they cannot be used effectively on rough or slippery surfaces. However, in addition to its therapeutic benefits, FiveFingers helps with speed, proper running form, and agility.