If you’re unsure of what you’re searching for, selecting a running shoe can be daunting. There are numerous types of technology and a wide variety of running shoes available, each designed for various foot types. I’ve been in the shoe industry for some time and I’m often asked, “which is the finest running shoe?” However, my response is always the same: the finest running shoe is the one that feels most comfortable and fits your feet perfectly. So, how can you locate the ideal shoe? I’ve enumerated straightforward procedures for you to follow.
In order to select the ideal running shoe for yourself, it is important to understand your foot’s type as well as the type of shoe that provides the highest amount of support for your arch and running technique. Utilizing the proper shoe could prevent injury and enhance your overall performance.
Pronation occurs when you run and your foot lands naturally on the outside before rolling inward.
Step 1: Understand Pronation
When running, pronation refers to the movement of the foot from the heel to the toe during a foot strike. A correct or neutral foot strike involves starting with the outer side of the heel and evenly progressing up to the ball of the foot. This foot movement helps to decrease the force of impact. Overpronation is the term used to describe when the foot rolls excessively inward during the foot strike, frequently seen in individuals with flat feet or a low arch. Alternatively, underpronation (supination) is when the foot rolls excessively to the outside, typically occurring in those with a high arch.
Step 2: Determine Your Foot Type
To do this, wet both feet and stand on a paper bag for about 10 seconds. Then step off of the bag and observe the imprint your foot made on the bag.
Determining Your Foot Type
Inspect the underside of your athletic footwear, as it is probable that the patterns of wear will provide insight into the shape of your feet.
- If your shoe shows even wear, you have a neutral arch and are a normal pronator.
- If the inner soles of your shoes are usually worn down, you are an overpronator and probably have a low arch.
- If your shoe wear shows excessive wear on the outer soles, you are an underpronator and probably have a high arch.
Three types of foot exist: neutral arch, low arch, and high arch. The inclination of your arch has an impact on the degree and direction of your foot’s pronation. Let’s explore the three categories and their probable pronation patterns.
- Neutral arch typically causes the foot to roll to a healthy spot.
- Low arch typically causes the foot to roll excessively inward, or overpronate.
- High arch typically causes the foot to roll in only slightly at impact, or underpronate.
Step 3: Determine Your Gait
There are four basic gait types:
1. Severe overpronation: This is when your heel strikes the ground first and then rolls inward excessively. When someone overpronates, their ankle does not have the ability to stabilize the body properly. This is typically someone with a flat foot or severely low arch. The best shoe type for an overpronator is a motion control shoe.
2. Mild overpronation: This is when the outside of the heel strikes first and the foot then rolls inward slightly absorbing the shock. This is typically someone with a low to medium arch and they should choose a stability shoe.
3. Neutral: If you have a neutral gait, the middle/slightly outward part of the heel strikes first and the foot rolls inward slightly absorbing the shock. Someone with a neutral gait normally has a medium arched foot. The best shoe choice for a neutral runner is a neutral cushioning shoe.
4. Underpronation (supination): Someone who supinates, strikes the ground with the outside of their heel first and instead of rolling inward, stays on the outside of their foot through the entire foot strike. This inhibits the foot’s ability to absorb the impact of the foot strike. This is typically someone with a higher arched foot and should choose a neutral cushioning shoe as well.
Three Types of Running Shoes
Once you have identified your foot type, it is crucial to look for the appropriate footwear. Footwear typically falls into three classifications. These groupings might not always be readily noticeable on the merchandise or its packaging, so it’s best to inquire with the store clerk or conduct an online investigation. The majority of companies offer this information on their official website.
Stability Shoes
For runners who have normal arches and minor control issues, it is recommended to wear stability shoes. The shoes offer added stability due to the presence of arch-side supports and high-density foam. These shoes are usually designed with a gradual arch from the front to the back that provides stability for the rear-foot and flexibility for the forefoot.
Motion Control Shoe
Motion control footwear is an excellent choice for runners who have flat feet and are heavier in weight, and are prone to overpronation. These shoes are equipped with stiff components that can be constructed from fiberglass, plastic, or high-density foam. To enhance stability, the arch area of motion control shoes is filled in, giving the midsole a distinct color. By featuring an extra level of rigidity, these shoes work to prevent the heel from rotating outwardly and the foot from overpronating.
Cushioning Shoes
Shoes with cushioning are designed to provide support for individuals with high arches and stiff feet who tend to underpronate. These agile shoes are constructed with lightweight materials and are shaped to create a curve, offering just enough flexibility and maximum cushioning.
Choosing The Perfect Shoe
Once you have identified your foot type and the suitable shoe, you are all set to discover your ideal footwear.
When you visit a reputable running store, the staff generally possess a great deal of expertise concerning shoes and can aid you in choosing a suitable pair that caters to your foot type. Keep in mind these five pointers while trying on shoes:
- Try on running shoes toward the end of the day when your foot is the most full.
- Wear the socks, orthotics, and braces that you would typically wear when running.
- Stand up to check the length and width of the shoe.
- Perform a heel raise, walk, and a jog with the shoe to make sure it is comfortable and offers the support you need.
- How the shoe feels in the store is how it will feel when you are running, so take your time and choose carefully.
It is recommended that you change your running shoes after running between 400 to 600 miles as the shock absorption property diminishes as you cover more distance. Ideally, the outsole should not be visibly worn out, revealing the white midsole material, and the heel section of the sole should not be compressed.
