Choosing the Right Shoe for You

The Right Shoes

The right running shoe can make the difference between having a good or bad experience, running in comfort or pain, and, most importantly, whether you stay healthy or get injured.  Choosing the right pair of running shoes can be an overwhelming task given all the high-tech shoes available today and all the special features each shoe claims to have.

Understanding Pronation

To select the best shoe it is first important to understand some running biomechanics.  There are two terms that describe the motions a foot goes through when walking and running: pronation and supination.

Pronation is the inward roll of the foot that allows the body to absorb shock and adapt to uneven surfaces. It occurs as soon as the heel touches the ground.

Supination is the slight outward roll which makes the foot more rigid and ready for push-off. It occurs as your body weight moves over your foot from the midfoot to the forefoot.

Injuries can occur when one's foot either pronates or supinates excessively. Those who are predisposed to excessive pronation strike the ground on the outside portion of their heel to the extent that their foot continues to roll in past the point where it should stop. This flattens the arch of the foot. The result - despite the fact that excessive pronators absorb shock well - is instability in the foot. An unstable foot can cause shin pain, knee pain and low back pain.

Those with excessive supination have the opposite problem. They often have inflexible feet with high arches. While such feet are stable, they don't absorb shock well. As a result, runners with this problem often suffer injuries that result from jarring forces (like stress fractures).

What's Your Style

To determine your level of pronation, look at your old running shoe.  Most of the shoe's wear will begin on the outside of the heel, the real indicator will be the wear through the forefoot.

If most of the shoe wear is:

• On the medial (inside) side then you Overpronate
• On the lateral (outside) side then you Underpronate
• Uniform across the forefoot then you have a Neutral

Determine Your Foot Type

Another method of determining pronation and foot type is by checking your arch height. One way to figure out your arch height is by using the Wet Test. Wet the bottom of each foot and stand normally on a paper bag.  After a few seconds, step off and observe the imprint left by your foot.

You have a normal arch (neutral pronation) if

There's a distinct curve along the inside of your foot with a band a little less than half the width of your foot connecting the heel and toe.
 

You have a low arch (flat feet/overpronator) if:

There's not much of a curve along the inside of your foot and your imprint shows almost the entire foot. People with low arches are more likely to overpronate.

You have a high arch (supinate / underpronator) if:

There's a very sharp curve along the inside of your foot and your imprint shows a very thin band between your heel and toe. People with high arches typically don't pronate enough.

Choose the Right Running Shoe

After you determine your foot type and degree of pronation, the next step is to consider the shoe's shape.  Running shoes typically come in three shapes (straight, semi-curved and curved) which correspond to the three types of prints revealed by the wet test.

• Overpronators should wear a running shoe with a Straight shape.
• Underpronators should wear a running shoe with a Curved shape.
• Normal/Neutral pronators should wear a running shoe with a Semi-Curved shape.

If you have flat feet and overpronate, look for a Motion-Control shoe. Motion control shoes prevent your foot from rolling in too far, have a straight shape that gives maximum support to your foot and are the most rigid, control-oriented running shoes.

If you have high-arched feet and underpronate, look for a Neutral shoe. Neutral shoes allow your feet to roll inward (absorbing shock), have a curved shape to encourage foot motion and have the softest midsole with the least medial support.

If you have normal arches and pronate normally, look for a Neutral or Stability shoe. Stability shoes 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.

Some Tips for Your Next Shopping Trip

Shop in the late afternoon or after your run.  Your feet will swell and expand while running or near the end of the day.

Bring your old shoes with you when you go shopping. No, we don't like to smell your stinky shoes... we will look at the shoe's wear to help make recommendations.

Bring your running shocks.  You should try on shoes using the same thickness sock as your normally use when running.

If you wear orthotics, bring them also. You need to see how the shoe fits with the orthotic inside.