Quick Guide On How to Select The Correct Running Shoe For Your Foot
Sneakers…running shoe, call it what you will. At the end of the day you just need a shoe to run in. With all the options out there, it can get rather confusing. But before you go shopping for a shoe, you need to know more about your feet and how your feet hit the ground. Do you know what type of arch your foot has? Look at the bottom of your foot, you should notice in the middle of your sole there is a slight curvature. That is your foot arch. The height of your foot arch impacts the way your foot moves when it hits the ground. There are three types of foot arches: a neutral arch, a low arch, and a high arch.
A neutral arch is typically considered a normal sized arch. The foot lands on the outside of the heel then rolls inward. And when the foot pushes off from the ground, there is more of an even distribution of force on the foot. This type of arch normally is not prone to injuries but that doesn’t mean you will completely avoid it with this type of arch. Neutral arched feet are considered neutral pronators. This means your foot does not tend to roll in either direction when it hits the ground. Or that it rolls minimally. You will do best with a shoe that is well… neutral. And yes, they exist. Google running shoes for neutral arches and BOOM!
Ever heard the term flat feet? This is considered a low arch. For some, there is no observable arch. It’s so small that it literally looks flat. But for a small population, it is FLAT! If you look at the foot, the height of the curve is not as prominent. With this type of arch, the foot lands outside of the heel then rolls inward but with more force than the neutral arch. So that the brunt of the force is felt by the inner side of your foot instead of the ball of your foot. When the foot then pushes off, your toes do most of the work, specifically, the big and second toe. Sadly, you are prone to a boat load of injuries. Common injuries are shin splints, heel spurs, etc. Do NOT let this deter you. If you get the right shoe, you will be making strides to avoid this. Look at Alan Webb. Know him? He holds the national record for the fastest mile. Annnndddd he has FLAT FEET! He must have the right shoe. Those with a low to no arch are considered overpronators. You will need a running shoe with stability/motion control to control the foot movement because its rolling aggressively to the inside of your foot. Makes sense?
Lastly, the high arch. If you look at your foot and you see a prominent curve at the arch, most likely you have high arches. When the foot hits the ground, it tends to land on the outer side of the heel, with little or no rolling. Therefore, you are getting an immense amount of pressure on the entire leg. Not a lot of shock absorbing going on here. The foot then pushes off from the outside of your foot, putting a lot of pressure on those little toes. Again, a boat load of injuries here, to include plantar fasciitis and shin splints. I have high arches and been running for years, with the right shoe of course! Those with this type of arch are labeled as underpronators. You will need a running shoe with more cushion than stability. Remember, how I stated that there is not a lot of shock absorbing going on? That’s why a shoe with cushion would be an ideal shock absorber. Think clouds!
You still not sure what type of arch you have? You can always go to one of those running shoe stores where they would make the determination for you. However, be aware that you may also be shelling out big money to buy the shoes they are selling. If you are on a budget here are two quick ways to determine your arch:
1. Look at the wear of the heel of your shoes.
If the heel looks like it is wearing down on the outside of the heel, then congratulations you are an underpronator! If the heel is wearing down on the inside of the heel, you are an overpronator. If the heel of the shoe looks like it has an even wear or there is an s-shaped pattern on the soles of your shoe, then you are a neutral pronator.
2. The Wet Foot Test.
Wet your feet and step on a cardboard. Look at your footprint and match it to the footprint below. This will give you an idea on what type of arch you have.
Now don’t get me wrong. Going to those shoe stores that look at your gait and have all these fancy measurements are a good thing. And if you can afford it, I totally recommend it. My experience at these places were not the best. They tried to get me to buy their newest brand of shoe with a big price tag. I ended up purchasing a different brand, from what I normally wear, and my foot had persistent issues during my runs. However, if you know of a place that you trust and they respect your needs and wants, then go for it! Just know you have options. And there are less expensive options. At the end of the day, it’s your foot, and you should feel comfortable on what you are wearing sans any injuries. That being said, not every shoe is made equal and not every brand is made equal. So, go out there and experiment and go with the shoe that is most comfortable to you!