Are you a seasoned runner or someone who’s just starting out? Either way, there’s one fact you can’t deny – choosing a pair of running shoes that not only suits your running style and surface but also fits you perfectly is paramount. We’ve asked our good friends from this running store to prepare a comprehensive guide explaining how to match your foot type to running shoes. Read on and learn about pronation types and strike patterns and how to pick the right level of cushioning, arch support, and heel drop.
Pronation Types & Arch Support Shoes
Pronation refers to how your foot lands and rolls upon impact with the ground to cushion your landing. It’s a rotational movement in your ankle joint that creates a certain angle between the ankle and the heel. Knowing your pronation type and, most importantly, the degree will help you choose a pair of running shoes with sufficient compensating support and features that reduce excess movement and promote more even weight distribution.
Neutral Pronation: This is the most efficient and natural movement where your foot rolls slightly inward (up to 15 degrees), allowing for even weight distribution and optimal shock absorption.
Overpronation: Overpronators have excessive inward rolling of the foot (beyond 15 degrees), which leads to exaggerated flexibility. They often have flat feet or low arches.
Supination: Supinators have feet that roll outward, causing them to land more on the outer part. Supinators commonly have high arches or stiffer feet.
Oftentimes, overpronation and supination are not medical conditions to be addressed, but it doesn’t mean you may ignore your pronation type when choosing running shoes. The reason is that the feet of overpronators and supinators distribute weight unevenly, meaning their inner or outer edge takes more impact, which influences the whole line of stress going up the kinetic chain.
To determine your pronation type on your own, you need to examine the wear patterns on your shoes. Neutral pronators will notice an S-shaped wear pattern in the big toe, center of the ball, and lateral heel. If you’re overpronating, wear is concentrated along the inside edge, and if you’re supinating, on the outside edge.
Now that you know your pronation type, how can you use this information to pick shoes? You can match it to a shoe design. There are three categories of running shoes: neutral shoes, stability shoes, and motion control shoes (the latter two are shoes with arch support).
Motion control shoes are best suited for individuals with moderate to severe overpronation, flat feet, or low arches. They offer maximum support with a rigid heel counter, minimal side-to-side twist, and pronounced medial posts. Stability shoes, on the other hand, are designed to compensate for mild to moderate overpronation. They are less stiff than motion control shoes with a softer heel counter and more side-to-side twist while still being rigid in the midfoot. If you’re looking for arch-support footwear, consider Hoka shoes. The brand has an extensive line of premium motion control and stability shoes that will keep you comfortable and safe.
Neutral shoes lack the extra arch material and are the most flexible and best suited for neutral runners, as well as mild overpronators and supinators.
Foot Strike: Cushioning & Heel Drop
Foot strike – heel, midfoot, and forefoot – refers to the part of your foot that contacts the ground first.
Heel strikers put most of their weight on their heels. While it’s considered a less efficient type of strike, being a natural heel striker isn’t bad as long as there is no pain during or after the run. Midfoot striking, on the other hand, is the most efficient foot strike because body weight is distributed evenly. Forefoot striking is when the ball of the foot makes contact first. This pattern is suitable for sprints and short bursts but can put additional strain on the toes and calf muscles for long-distance runners.
As far as shoes go, heel strikers will benefit most from high-drop (heel drop refers to the thickness difference in the shoe’s sole at the heel and the forefoot) cushioned running sneakers as they feature the most shock-absorbing material in the heel. Midfoot and forefoot strikers often prefer lower-drop shoes as they don’t encourage heel striking. The amount of cushioning varies depending on the preferences of the runner. For example, those who want to be more connected to the ground may choose minimalist running shoes.
Conclusion
Finding the right running shoes is crucial for preventing injuries and optimizing performance. Understanding your foot type, pronation, and foot strike can help you choose shoes that provide the necessary support and cushioning for your feet. Remember to try on running shoes towards the end of the day, wearing the same socks, orthotics, and braces you would typically use when running. And don’t forget to consult a podiatrist or an expert to ensure you’re choosing the perfect pair of running shoes.
Use this for reference:
- Best running shoes for overpronation (moderate) – stability running shoes;
- Best running shoes for flat feet – motion control running shoes;
- Best running shoes for high arches – neutral cushioned running shoes;
- Best running shoes for heel strikers – high-drop running shoes;
- Best running shoes for midfoot/forefoot strikers – low-drop running shoes.
