Choosing the right running shoes is essential for enhancing your performance and preventing injuries. Understanding running shoes starts with knowing your foot type. The best way to identify your foot type is to visit a specialised running shop for a gait analysis, where experts can assess your foot mechanics. However, you can also get a rough idea at home by performing the wet foot test. With various types of shoes available, it can be overwhelming for beginners to know where to start. This guide will help you understand different shoe types and how to find the perfect fit for your running style.

Understanding Foot Types and Arches

Your foot type plays a significant role in determining the best running shoes for you. Here are the three main types of foot arches:

Identifying Your Foot Type

Put your wet foot on a piece of dark paper – the shape of the footprint should look something close to the ones in below.

foot-styles

  1. Normal / Medium Arch If your footprint shows about half of your arch filled in, you have a normal or medium arch. Most runners with this foot style can wear almost any shoe, making it easier to find the right pair.
  2. Flat / Low Arch A footprint that is completely filled in indicates a flat or low arch. Runners with this foot type often experience overpronation, where the foot rolls inward when running. It’s advisable to choose shoes with extra stability and arch support.
  3. High Arch If your footprint reveals little or no contact along the outer edge, indicating that only your heel and the ball of your foot make contact, you have a high arch. Runners with this foot type may under-pronate, meaning their foot rolls outward. Look for well-cushioned shoes designed for high arches.

If in doubt I would always recommend purchasing a neutral shoe as you can always add an insole to these for over / under pronation.

Selecting the Right Running Shoes

For beginners, a neutral running shoe is often a safe bet since it provides a balance of cushioning and support. If you have specific pronation issues, you can always add insoles to enhance comfort and support.

Tips for Trying On Running Shoes

When trying on shoes, it’s best to visit a specialty running store where you can run in the shoes before making a purchase. Many stores offer a 30-day return policy, allowing you to test the shoes thoroughly.

Finding Your Perfect Fit

By understanding your foot type and the various running shoe options available, you can make informed choices that enhance your running experience. Don’t hesitate to seek professional advice or try multiple pairs to find the perfect fit.