Choosing the Right Running Shoes

Believe it or not, your shoes can be the difference between fitness and failure. Running or even walking in the wrong pair of shoes end badly with discomfort, pain, and even injuries. So how do you find the "right" shoes with the massive amount of choices available? As with any other article of clothing, how a shoe fits depends on the person wearing it. To understand how your shoes fit, you have to first look at your feet.

Pronation refers to the inward roll of the foot while walking or running. Normal pronation results in a roll of the foot that optimally distributes the forces of impact.

Overpronation, or flat feet, refers to a condition where the arch collapses upon weight bearing putting excessive stress on the inner foot. This can lead to extreme stress or inflammation, severe discomfort, and may lead to other problems.

Underpronation, or the lack of pronation, happens when weight is disproportionately distributed to the outer foot.

Both overpronation and underpronation disrupt the natural rolling motion of the foot as it moves from heel to toe. Healthy pronation is important for shock absorption and proper weight distribution, and a safe run.

An easy way to find out where you land on the spectrum uses only a little water and a paper bag. Stand with wet feet on the bag for a few minutes and step back to observe your footprint.

If there's not much of a curve along the inside of your foot and your print is very wide from front to back, you likely have a low arch (overpronation).

If you can see a distinct curve along the inside of your print, you have a normal arch (neutral pronation).

If you see a very sharp curve along the inside of your foot and the imprint becomes very thin or nonexistent in the middle, you have a high arch (underpronation).

The next step is to find a shoe that's right for you. (If that means shopping I suppose we'll survive.) The great thing about running shoes is they come in all shapes and sizes to fit your needs.

Low Arch (flat feet / overpronation)

Choose a motion-control running shoe. They prevent your foot from rolling in too far, and their straight shape gives maximum support to your foot. These shoes are the most rigid, control-oriented running shoes.

Normal Arch

Choose a stability running shoe. They offer a good blend of cushioning, medial support, and durability. They often have a semi-curved shape and don't control foot motion as strictly as motion-control shoes.

High Arch (underpronation)

Choose a cushioned running shoe. They allow feet to roll inward to absorb shock, have a curved shape to encourage a more natural foot motion, and have the softest mid-sole with the least medial support.

Remember, the right pair of running shoes will keep you safe and comfortable while running. Think of it as an investment in your health and safety.

Happy running!