Choosing the right running shoes is essential for enhancing performance, preventing injuries, and ensuring overall comfort while running. With so many brands and styles available, it can be tempting to buy the latest trending pair seen on social media. However, the best running shoes for you will depend on your foot type, running gait, and level of support required. This guide will help you determine your foot style and how to choose the best running shoes for your needs.
Why foot type matters in running shoes
Your foot shape and arch height play a crucial role in how your feet absorb impact and distribute weight when running. Wearing the wrong type of shoe can lead to discomfort, inefficiency, and even injuries such as shin splints, plantar fasciitis, or knee pain. Understanding your foot mechanics will help you make informed choices when shopping for running shoes.
How to choose running shoes: Identify your foot type
There are a couple of ways to determine your foot type, both at home and with professional help:
1. Get a gait analysis
The most accurate way to assess your foot mechanics is by visiting a specialised running shop for a gait analysis. This process involves running on a treadmill while an expert examines your foot strike pattern. They can then recommend the best type of shoe for your gait.
2. The wet foot test
If you prefer to check at home, try the wet foot test:
- Wet the bottom of your foot.
- Step onto a piece of dark paper or a dry surface where your footprint will be visible.
- Examine the shape of your footprint and compare it to the following foot types:
Normal / Medium Arch
- If about half of your arch appears filled in, you have a normal or medium arch.
- Runners with this foot type typically have a neutral pronation and can wear most types of running shoes.
Flat / Low Arch
- If your footprint is mostly filled in, you likely have flat feet or low arches.
- This foot type is associated with overpronation (excessive inward rolling of the foot when running), so stability or motion control shoes are recommended to provide extra support.
High Arch
- If your footprint shows little to no contact along the outer edge, meaning only the heel and ball of your foot are visible, you have a high arch.
- High-arched runners tend to underpronate (supinate), meaning their foot rolls outward. Cushioned running shoes with shock absorption are ideal.
If in doubt, a neutral shoe is often a good option, as you can always add an insole for extra arch support if needed.
Choosing the right running shoes for your foot type
Once you know your foot type, you can look for shoes that cater to your needs:
- Neutral shoes – Best for runners with a medium arch and neutral pronation.
- Stability shoes – Ideal for runners with low arches who overpronate and need extra support.
- Motion control shoes – Suitable for severe overpronators who require maximum support and control.
- Cushioned shoes – Recommended for high-arched runners who need shock absorption and flexibility.
Additional factors to consider when buying running Shoes
1. Shoe Fit and Sizing
- Running shoes should have a snug but not tight fit, with about a thumb’s width of space at the toe box to allow for foot expansion during runs.
- Try shoes on in the afternoon or evening, as feet tend to swell throughout the day.
- Wear the socks you typically run in to ensure the best fit.
2. Test Them Before Buying
- If possible, visit a specialty running store where you can run in the shoes before making a purchase.
- Many running stores offer a 30-day return policy, allowing you to test the shoes properly.
- Walk and jog in the store to assess comfort, support, and overall feel.
3. Don’t Be Swayed by Trends
- Just because a shoe is popular on social media doesn’t mean it’s right for you.
- Prioritize comfort, fit, and support over aesthetics or brand hype.
4. Replace Your Running Shoes Regularly
- Running shoes typically last between 300-500 miles before they lose their cushioning and support.
- Signs that it’s time to replace your shoes include excessive wear on the soles, discomfort, and an increase in running-related aches.
5. Consider Custom Insoles
If you experience persistent discomfort, custom insoles or orthotics can provide additional arch support and enhance the fit of your shoes.
and finally… just because and influencer wears them, it doesn’t mean they are right for you!
Avoid buying shoes just because they’re popular – what works for someone else may not work for you. Whether you opt for a gait analysis or use the wet foot test at home, knowing your foot mechanics will help prevent injuries and make running more enjoyable. Take your time, test multiple options, and invest in the best shoes for your running style.
