Exploring the many types of running shoes to find the one that fits you best is as important as any other aspect of your training.

(Feature photo by tawatchai1990 – stock.adobe.com)

Running is a uniquely individualized sport — from identifying the race nutrition that works for your stomach to your favorite running gear. Exploring the many types of running shoes to find the one that fits best is just as individualized. Not all running shoes are created for the same runner, and that’s a good thing!

Running brands differentiate themselves with varying cushioning techniques and heel drops, midsoles and outsoles, lacing systems and colors. And while it may be tempting to go for the pair that looks the most stylish, you’ll be doing your body and your training a disservice. Choose a running shoe with too much or too little support and you may find yourself dealing with pain or even an injury.

One of the most important factors in running is the pair of shoes you put on your feet. Read on to learn how to have your running gait assessed, the different categories of running shoes, and tips for finding the right running shoe for your foot type.

• Types of Running Shoes: The Importance of a Gait Analysis
• Neutral Pronation Vs. Overpronation Vs. Supination
• Stability Vs. Neutral Running Shoes
• How Do I Know It’s the Right Shoe for Me?

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Types of Running Shoes: The Importance of a Gait Analysis

Visiting a local running store is the surest way to find the best types of running shoes for your foot type. If you can, take your old running shoes in for the sales associate to look at — they’ll assess the wear pattern of the tread under the ball of the foot to determine whether you’re overpronating, supinating (underpronating), or running with a neutral gait in your current shoes (more on this later).

They’re specifically looking at which part of the shoe you’re pushing off from for your next stride. If you’re running in a neutral position, the wear pattern should be down the center for the forefoot, rather than on the inside or outside. If you’re looking at the tread yourself, ignore the heel of the shoe — if you heel strike, which is common, the shoe will be worn on the outside of the heel. This is not an indication of pronation.

Most running store associates will be able to assess your gait by watching you run. They may start by analyzing your foot without a shoe on: how you balance on one foot and then the other and to what degree you pronate when you walk barefoot. From there, they’ll recommend a shoe to wear and either visually watch you run or record a short video to determine whether that shoe keeps or puts you in a neutral position.

To note: Some running stores use a 3-D foot-screening device to analyze arch height and make recommendations. While this can be a helpful tool, there’s no replacement for a visual assessment of how you run in a specific shoe.

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Neutral Pronation Vs. Overpronation Vs. Supination

Everyone pronates, but the degree to which we pronate varies based on our individual physiology. Pronation occurs during your gait cycle when your midfoot meets the ground and absorbs the weight of your body before launching off from your forefoot for your next stride.

There are three primary classifications of pronation:

Neutral Pronation: When your midfoot meets the ground, your arch collapses slightly, but doesn’t allow your ankle to roll too far inward, keeping you in a neutral position.

Overpronation: When your midfoot meets the ground, your arch collapses causing your ankle to roll inward, past a neutral position. Overpronation is much more common in runners with low arches or weak arches.

Supination: When your midfoot meets the ground, your arch does not collapse at all causing your ankle to roll outward, past a neutral position. Supination, also called underpronation, is not nearly as common. It can be caused by high arches as well as physiological muscle imbalances or misalignments.

So, returning to the gait analysis performed by the running store associate. When they watch you run, they’re looking to see what happens when your foot is planted on the ground. For a runner with neutral pronation, their leg will appear straight from their heel to lower calf with no inward or outward bend to their ankle. Whereas, if a runner is overpronating, an angle forms due to their ankle bending inward.

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Stability Vs. Neutral Running Shoes

After determining your running gait, a knowledgeable sales associate should be able to recommend a few options within the right category of running shoes. For runners who are considered neutral pronators, the neutral category of shoes is best. Neutral running shoes have a midsole with the same material density throughout.

The stability shoe category is designed for runners who overpronate. Stability shoes have a section of midsole under the arch where the material is more dense, or built up, compared to the rest of the midsole. This is meant to limit how much your arches collapse and ankles roll inward upon impact with the ground. A caveat here: There is such a thing as too much stability. Some shoes are specifically categorized as “high stability.” If you don’t need that higher level of stability, the shoe can cause just as many issues as not having enough.

Runners who supinate don’t have their own category, unfortunately. Supination is difficult to correct in the same way that overpronation is corrected. Instead, if you supinate, you’ll want to look for a neutral running shoe with a broader base.

In each category, you’ll have choices between different brands of running shoes and a couple of running shoe cushion levels — and yes, different running shoe colors.

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How Do I Know It’s the Right Shoe for Me?

Beyond the basics of determining the level of support you need in your running shoes, the best shoe for you is the one that feels as if it’s an extension of your foot.

It shouldn’t feel as if there’s a gap between your arch and the shoe. It also shouldn’t feel as if the arch is protruding into your foot. The toe box should feel comfortable, not crowding your toes. The heel should hold your ankle in place but not feel as if it’s pinching. And the outer material on top should be snug to the shape of your foot but not overly tight.

In a Cinderella scenario, you should barely know the shoe’s on your foot. And you should want to run in it!

All of these things are difficult, if not impossible, to determine when buying a shoe online — unless you’re ordering the model you already know is right for you. That’s why I always recommend visiting a local running specialty store to go through the fitting process. Then try on different brands or running shoes and different levels in cushioning to find that perfect fit.

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Disclaimer: This article is not intended to provide medical guidance. Before choosing to follow the running advice provided in this article, be sure to consult with your physician about your health and medical concerns. Running and exercising are done at your own risk, including any injuries or health issues you may encounter.

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Wondering how long a new pair of running shoes will last? Check out the 5 Signs You Need New Running Shoes.

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