Running may be one of the simplest sports—you learn the basic movement as a toddler, and aside from a good pair of shoes (unless you’re venturing into barefoot territory), it requires very little gear.
But when it comes to those shoes, runners tend to geek out. With few other equipment needs, the comfort, fit, and type of running shoe you wear can make a world of difference in both performance and enjoyment.
For many, finding the perfect pair—and keeping up with the latest tech—is a never-ending quest. Yet for beginners, navigating the world of running shoes can feel confusing and overwhelming, thanks to a sea of specialized terminology.
Understanding this lingo is key to choosing the right shoes, as it helps you make sense of the features, fit, and function each model offers.
We’ve put together a glossary of the most important terms to guide you through your next quest.
Running Shoe Terminology Every Runner Should Know
#1: Breathability
How well the shoe’s upper allows heat and moisture to escape. High breathability helps keep feet cool and dry during long runs.
#2: Carbon Fiber Plates
Thin, stiff inserts—typically made from carbon fiber composite—embedded within the midsole of certain performance running shoes.
They work in conjunction with responsive foam to improve energy return, enhance forward propulsion, and reduce the mechanical workload on the calves. This combination can help runners maintain speed for longer durations, particularly in racing scenarios.1Barnes, K. R., & Kilding, A. E. (2018). A Randomized Crossover Study Investigating the Running Economy of Highly-Trained Male and Female Distance Runners in Marathon Racing Shoes versus Track Spikes. Sports Medicine, 49(2), 331–342. https://doi.org/10.1007/s40279-018-1012-3
#3: Collar
The part that sits around your ankle at the top portion along the back of the shoe. If you look closely at the collar, it is asymmetrical. This is because the malleolus bone on the outside of your ankle is lower than the one on the inside.
The collar should fit fairly snugly to minimize rubbing against your skin as you run. This can create blisters.
#4: Energy return
A biomechanical term referring to how much of the force you put into the ground is “returned” to you by the shoe’s midsole material. Higher energy return can make a shoe feel more responsive.
#5: Eyelets
Holes through which the laces are threaded.
#6: Eyestays
The reinforcing components around the eyelets (holes) where the laces are threaded. They keep the laces in place and prevent further tearing in the shoes.
The eyestays in running shoes are generally plastic, although they can be metal in boots and other types of shoes.
#7: Footbridge or Shank
A reinforced platform between the heel and arch of your foot.
The function of the footbridge is to support the foot along its longitudinal length between the heel and forefoot and provide torsional rigidity so that the shoe does not twist along its longitudinal axis when you step on uneven ground with the sole not evenly planted.
Twisting can increase the risk of runner’s knee or IT band syndrome, among other injuries.
#8: Gaiter attachment
A small hook or loop on trail shoes that allows you to attach a gaiter, which keeps dirt, rocks, and snow out of your shoes.
#9: Gusseted tongue
A tongue that is partially attached to the sides of the shoe’s upper with elastic or fabric panels. This helps keep debris out (especially in trail shoes) and prevents the tongue from sliding to one side during a run.
#10: Heel Counter
Located at the back of the shoe, on the outside, between the collar (the shoe opening) and the sole. It supports the heel to keep your foot secure in the shoe as you run.
You want the heel counter to cradle the heel without squeezing.
If you overpronate, consider buying a stability or motion control shoe. These shoes offer a firmer heel counter that extends deeper into the shoe towards the insole, providing a better grip and control over your heel at initial contact to prevent excessive pronation.
#11: Heel-to-Toe Drop
Sometimes just called heel-drop, refers to the height difference between the sole and forefoot of the shoe.
Most conventional running shoes have an 8-13 mm heel-to-toe drop because extra cushioning material is added under the heel to attenuate impact forces, since the majority of runners are heel strikers.2Kasmer, M. E., Liu, X., Roberts, K. G., & Valadao, J. M. (2013). Foot-strike pattern and performance in a marathon. International Journal of Sports Physiology and Performance, 8(3), 286–292. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4801105/
However, there’s also a large contingent of runners and coaches who support zero-drop or lower-drop running shoes.
These sorts of barefoot and minimalist running shoes, like Altras and Vibram barefoot shoes, are said to promote a more natural footstrike and running gait and tend to encourage midfoot striking, which is how the foot is “designed” to land.3Davis, I. S., Rice, H. M., & Wearing, S. C. (2017). Why forefoot striking in minimal shoes might positively change the course of running injuries. Journal of Sport and Health Science, 6(2), 154–161. https://doi.org/10.1016/j.jshs.2017.03.013
#12: Last
The shape of the footbed upon which the upper of the shoe is constructed.
It is made by using a plastic mold that is intended to mimic the human foot.
Of course, because we all have slightly different foot shapes, one brand of running shoes may fit you better than another, and this is mainly attributable to the design and shape of the shoe last (wide toe box, narrow midfoot, tapered toes, or more squared, etc.).
#13: Lugs
The protruding rubber shapes on the outsole of trail shoes (or some hybrid/gravel shoes) that dig into soft or uneven terrain for grip. Lug depth and spacing vary based on the surface the shoe is designed for.
#14: Maximalist Shoes
Shoes, such as Hoka One One, that feature extra cushioning and a thick midsole and outsole, providing enhanced cushioning and shock absorption.
#15: Medial Post
A structural component added to stability and motion control shoes along the inner surface of the shoe to support the arch and prevent overpronation.
#15: Midsole
The layer between the insole and outsole that connects the upper to the outsole.
It is usually constructed from a type of EVA foam or other material to provide cushioning and shock attenuation. Cushioned running shoes will have a thicker midsole, whereas minimalist running shoes will have a very thin midsole.
#16: Midsole drop-in
A removable or modular midsole section designed for customization (rare, but seen in some performance or specialty shoes).
#17: Minimalist Shoes
Lightweight running shoes with very little cushioning to provide a more natural stride.
#18: Motion Control Shoes
Shoes designed for runners who need maximal control of overpronation, with added elements to support the arch and control the inward rolling of the foot.
#19: Neutral Shoes
Shoes that lack any type of stabilizing features and simply aim to provide flexibility for a smooth heel-to-toe transition and freedom to follow your natural strike pattern in the most unencumbered way.
#20: Orthotics
Insoles specifically designed to help treat overpronation or help with injury recovery. A doctor or physiotherapist often prescribes them.
In the wider medical world, orthotics can refer to any external device designed to influence the structure or muscular function of the body. However, in running, the term generally just refers to custom-designed insoles.
#21: Outsole
The bottom surface of the shoe that contacts the pavement, treadmill, track, or other terrains as you run.
The primary function of the outsole is to provide traction to prevent slipping while you run. Depending on the type of running shoe, the treads on the outside will have a different pattern.
For example, trail shoes usually have more aggressive lugs to provide extra grip on uneven surfaces. In contrast, a road racing shoe or track flat will be smoother to reduce weight and unnecessary friction.
The outsole should be constructed from durable rubber so that the shoe holds up for many miles.
#22: Overlay
The elements that are stitched into the upper of the shoe. They are decorative or sometimes reinforcing.
Examples include the Adidas three stripes logos or extra material and webbing around the midfoot that gets cinched into the laces to provide additional arch support.
#23: Plate (non-carbon)
Some shoes feature a plastic, nylon, or Pebax plate instead of carbon to add structure and propulsion while being more flexible or affordable.
#24: Rocker Geometry
A curved shape in the midsole/outsole that is designed to help the foot roll smoothly from heel to toe, reducing strain and improving efficiency. Common in both maximalist and carbon-plated shoes.
#25: Shoe Laces
Used to tighten and secure the running shoe to your foot.
There are various running shoe lacing patterns, and some models feature speed laces, which are made from an elastic material that can be quickly cinched off to tighten them, eliminating the need for tying.
#26: Stack Height
The amount of shoe material between your foot and the ground.
It is closely correlated with the amount of cushioning, with maximalist shoes having a greater stack height and minimalist shoes having a very low stack height.
#27: Supercritical Foam
A type of midsole foam processed under high temperature and pressure, creating a lighter, bouncier, and more responsive cushioning compared to standard EVA foams. Often used in racing and performance shoes.
#28: Super Shoe
High-performance race-day shoes, often featuring a carbon fiber plate paired with supercritical foam for maximum energy return and speed.
#29: Super Trainer
A training shoe with similar features to a super shoe—such as a plated midsole and highly responsive foam—but designed for durability and daily workouts rather than only racing.
#30: Saddle
Reinforced mesh around the midfoot that gets tightened as you lace the shoe to support your arch.
#31: Stability Shoes
Shoes that help control the amount of pronation (the inward rolling of the foot relative to the ankle joint) at heel strike by providing support to the mediolateral arch of the foot.
This is achieved through guide rails along the heel portion of the running shoe, a stiffer heel counter, and posting along the medial surface and sole, which provides structure to prevent the foot from collapsing inward.
#32: Toe Box
The region of the shoe where your toes and the ball of your foot reside.
It should be wide enough to accommodate natural foot splay or the flattening and widening of the foot when you bear weight.
#33: Tongue
The portion of the upper that goes along the top of your foot underneath the laces.
#34: Tread
The rubber components on the bottom part of the outsole of the shoe that contact the ground when you run.
They provide traction and some amount of cushioning, depending on the thickness of the rubber that is used.
Nike shoe creator Bill Bowerman famously created the first running shoe treads using a waffle iron, which gave each a distinctive raised square pattern that we often associate with running shoe treads.
#35: Upper
The top part of the running shoe that surrounds your foot.
It is usually made from some sort of knit mesh to be breathable, with denser foam areas to provide some form and support. The running shoe upper is stretched over the last as the shoe is created, giving it a foot-like shape that encases your foot.
#36: Vamp
The portion of the upper that surrounds the toe box. It shouldn’t be so tight around your foot that you cannot wiggle your toes, but if you pinch excess material, the vamp is too loose.
Hopefully, this running shoe term guide will help you make sense of the seeming gibberish the shoe fit expert spouts off when you head to the store for your first (or next) pair of running shoes.
For further guidance when shopping for running shoes, check out this next guide:
