The running shoe fit guide
Print this guide Types of running shoes Get to know your feet Just what is pronation? Determining your arch type Running shoe tips Lacing techniques Other types of athletic shoes Shop All Running Shoes Fired up for your first 5K?
You should be! Whether taking part in an organized race or jogging your own route through a sunlit city park, nothing compares to that finish-line feeling. And unlike other sports, you don’t need to spend a lot of money on fancy equipment to get started. All you really need is the will to succeed... and the right pair of running shoes.
Running is a great way to stay in shape and beat stress, but it’s also a high-impact sport. Your body absorbs shock equal to five times your weight each time your foot strikes the ground. Running shoes are made to be flexible and lightweight with cushioning to help absorb this shock. Foot types vary, though, and some runners benefit from extra cushioning, support, and stability. You’ll need to consider factors such as your arch and degree of pronation when choosing the right shoe.
Sierra Trading Post consulted Dr. Thomas Hecker, D.P.M., and Bill Michel of Runners Roost, Fort Collins, CO, to help you make an informed purchase.
“Running shoe companies spend big money trying to prevent injuries caused by biomechanical problems,” says Bill Michel. “How the shoe works with your mechanics is critical to running healthy.”
Quick Tip: Keep in mind that everyone is unique, and there is no single perfect shoe. But if you spend a little time identifying your running style, you’ll remain smiling mile after mile.
Types of Running Shoes
All running shoes are not created equal. You'll want to choose from one the following three categories according to your arch type and degree of pronation. Learn about arch type and pronation below.
Cushion shoes are the most flexible and encourage natural pronation, with added cushioning and extra shock absorption. These shoes do not have stability or motion control features. Cushions shoes are best for people with a high arch and also those with a normal arch.
Stability shoes have light support features on the medial side and well-cushioned midsoles to help guide mild-to-moderate overpronation. Stability shoes are great for feet with a moderately flat arch and for those with a normal arch.
Motion Control shoes incorporate extra stability features on the medial side to help control severe overpronation. Runners with severely flat arches need the extra support and stability of motion control shoes.
Be a Good Neighbor. Get to Know Your Feet.
In a perfect world, no one would know your feet better than you. But if you’re like most people, you haven’t been properly introduced. You should get to know your arch type and degree of pronation, both important factors when purchasing a shoe. “We see a lot of injuries resulting from poor shoe choice,” says Dr. Thomas Hecker, D.P.M. “Most people don’t know what type of running shoe is best for their foot.”
Just What Is Pronation?
Pronation is the term used to describe the normal motion of the foot rolling slightly inward through the foot strike. Pronation is essential to shock absorption and forward propulsion. It’s when you overpronate or underpronate (supinate) that you need to be particular about the running shoe you choose.
Underpronation
Neutral Pronation
Overpronation
What Kind of Pronator Are You?
The arch of your foot plays a major role in pronation. The three different arch types, normal, flat, and high, correspond to the degree of pronation you’re most likely to experience. You can get a good idea of your arch type by completing the Wet Foot Test below.
Determining Your Arch Type—Wet Foot Test
Dr. Hecker recommended the Wet Foot Test to help you determine your arch type. Just follow the steps below—it couldn’t be easier.
Wet the bottom of your foot Step onto concrete, a paper towel or any surface that will show an imprint of your foot Match imprint to one of the arch types below to determine your degree of pronation.
Note: Another way to determine arch type is to look at the outsoles of your old running shoes, although this method is less reliable than the Wet Foot Test. If the sole is worn equally on both sides, you most likely have a normal arch. If you have a flat arch, the sole will show excessive wear on the inside. A high arch usually produces a sole with noticeable wear on the outside.
Quick Tip: You cannot determine arch type by looking at the wear pattern on the heel alone, although this is a common misconception.
Normal Arch = Neutral Pronation
Notice the wear pattern is uniform and centered closer to the middle of the sole. The textured rubber is still present on both sides of the sole.
The most common arch type, the normal arch, leaves a wet print with a flare and a broad band connecting the heel and the forefoot. This foot type is a neutral pronator and rolls inward slightly to absorb shock. If you have a normal arch, you’re considered bio-mechanically efficient and don’t need motion control features. The best part about having a normal arch is that you have more freedom when picking a running shoe.
Quick Tip: If you have a normal arch, the sole of your old running shoe will be worn equally on both sides.
The shoe for you – Cushion shoes are the most flexible and encourage natural pronation, with added cushioning and extra shock absorption. These shoes do not have stability or motion control features. Or, Stability shoes have light support features on the medial side and well-cushioned midsoles to help guide mild-to-moderate overpronation. Runners with a normal arch can also benefit from light stability features.
Shop All Running / X-Training Shoes: His / Hers
Flat Arch = Overpronation
Notice the increased wear and lack of texture on the medial side (inside) as compared to the lateral side (outside), which still has the texture intact.
If you see a complete or nearly complete imprint, then you have a Flat Arch. This type of foot is associated with overpronation, or an excessive inward roll after heel strike. The flatter the arch, the more support and motion control you need. You’ll need shoes with firm midsoles, flatter soles and pronation-control features. Steer clear of highly-cushioned shoes that lack stability features.
Quick Tip: If you have a flat arch, the sole of your old running shoe will most likely show excessive wear on the inside.
The shoe for you – Stability shoes have light support features on the medial side and well-cushioned midsoles to help guide mild-to-moderate overpronation. Or, Motion Control shoes incorporate extra stability features on the medial side to help control severe overpronation. Runners with a severely flat arch are well suited for these types of shoes.
Shop All Running / X-Training Shoes: His / Hers
High Arch = Underpronation (Supination)
Notice the increased wear on the lateral side (outside) while the medial side (inside) is relatively untouched.
The least common arch type, the High Arch, will produce an imprint showing the heel and forefoot connected by only a thin band. This foot type usually doesn’t absorb shock well because it rolls outward or underpronates (also known as supinating).
Quick Tip: If you have a High Arch, the sole of your old running shoe should show excessive wear on the outside.
The shoe for you – Cushion shoes are the most flexible and encourage pronation. They incorporate extra cushioning and shock absorption, and do not have stability or motion control features.
Shop All Running / X-Training Shoes: His / Hers
Running Shoe Tips
By all means, size up! – While your pant size may drop, your shoe size won’t. Many runners find the best fit comes from going up at least a half size for a little extra room in the toe box. In fact, Dr. Hecker noted that many people are wearing shoes 1½ sizes too small for their feet. Aim for a thumb’s width between your longest toe and the end of the shoe. Remember that your foot will expand when running. Sizing up will help you avoid black, and soon-to-be missing, toenails.
Change shoes every 4-5 months – Be afraid of commitment—running shoes are not meant to last. One of the worst things you can do is to wear worn-out shoes. If you start experiencing aches and pains, it’s time for a new pair. “Many injuries occur because a runner continued to wear a shoe after it had broken down”, says Dr. Hecker. “Most injuries can be remedied with a simple change of shoe”. Running shoes are designed to handle about 500 miles or last about 4-5 months on average. According to Dr. Hecker, the higher your arch, the faster you’ll wear out your shoes.
Rotate shoes – Go ahead, mix it up! A lot of runners choose to rotate several pairs of running shoes at the same time, even if they’re the same make and model. This helps avoid excessive wearing in any particular area and avoids irritation.
Socks matter – Boy, do they. Moisture-wicking and thermo-regulating performance socks are best for running. Cotton socks can cause blisters (not to mention swamp foot) because they don’t breathe well or effectively remove moisture.
Don’t judge a shoe by its cover – Never choose a pair of running shoes based on looks alone. You won’t care what color they are if your feet hurt.
Go mesh – Look for a running shoe with a mesh upper. Mesh breathes well and provides necessary ventilation. And like good socks, mesh also helps prevent odors that could clear a room.
Invest in quality – A trip to the doctor or physical therapist will end up costing you more (in money and discomfort) than you might have saved on an inferior pair of shoes. Put your trust in a proven brand name.
Lacing Techniques
Many people underestimate the power of proper lacing. Instead of overtightening your shoes, try these simple techniques to ensure a secure fit. “Forefoot nerves are superficial and easily damaged by shoe laces that are tied too tight,” says Dr. Hecker. Use the extra eyelet at the top of the shoe to “lock” the laces in place.
Lock lacing for heel slippage – If you experience heel slippage, lock lacing will help. Lace the shoe normally until the lace ends emerge from the second set of eyelets. Then feed the laces up each side and into the top eyelet towards the foot. Now cross laces over, and feed each under the vertical section of the other side. Pull and tie normally.
Loop-lacing lock – This method of lacing is great to ensure a secure fit for any running shoe. After lacing, put each lace end back through the last hole to create a small loop on the top side of the shoe. Thread each loose end through the loop on the opposite side, pull and tie to create a tight closure.
High-instep lacing – If you have a high instep, this lacing technique might make you more comfortable. Start with normal lacing at the bottom, then feed the laces up each side of the shoe and cease to criss-cross. Once at the top, continue the criss-cross technique and tie for a secure closure.
Wide forefoot lacing – If you have a wide forefoot, consider buying shoes especially designed for this issue. You can also try this simple technique. Begin by feeding the laces up each side of the shoe and only use the criss-crossing technique towards the top. Tie for a secure closure.
Other Types of Athletic Shoes
Trail running shoes have better traction and are recommended for use on rocky, varied terrain and for off-road running, walking and light hiking.
Shop All Trail Running Shoes: His / Hers
Cross training shoes are the most versatile athletic shoe, but aren’t recommended for distance running. Designed for low-impact activities that require lateral support, they’re excellent for the gym, aerobics or step class, etc.
Shop All Cross Training Shoes: His / Hers
Walking shoes are heavier and less flexible than running shoes, usually with leather uppers for easy cleaning.
Quick Tip: While it’s beneficial to walk in a running shoe, never run in a walking shoe.
Shop All Walking Shoes: His / Hers
Court shoes are designed with better traction for tennis and basketball. The sole is sewn to the upper for durability and support. Great for high-impact, side to side motion.
Shop All Court Shoes: His / Hers
Sierra Trading Post offers many different brands of top-quality running shoes in different styles and with various features. While comfort and fit are the most important things to consider, you should also consider your mileage, experience and the terrain you’ll be running on. Consult a podiatrist or your local running store if you have concerns or problems identifying the right shoe.
Sources
Dr. Hecker received his D.P.M in 1994 from Scholl College of Podiatric Medicine and currently practices at the Orthopaedic Center for the Rockies in Fort Collins, CO. Bill Michel is the Assistant Manager of the Runners Roost, Fort Collins, CO.
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