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Choosing the right running shoe is important to reduce the impact of striking the ground. Foot type, determined by the arch, should be considered. Flat arches require stability shoes, high arches require shock-absorbing shoes, and normal arches can wear almost any shoe. Extra weight exacerbates any problems, so it’s important to try on shoes in-store.
The repeated force of striking the ground with your foot during a run can be incredibly jarring, and the wise runner should select a shoe especially suited to their foot type to reduce the sometimes detrimental effect. Feet come in many shapes and sizes, and depending on the arch, a foot tends to lean in or out. This is the first thing to look for when shopping for running shoes.
The arches are high, normal, or flat. If it’s not obvious what type a foot is just by looking at it, there is a simple test to determine this key factor. Place a few sheets of paper on the floor, wet your foot to test, and step on the paper. How does it look? If there is no indication of an inward curve, the arch is most likely flat. If the inner curve is defined with an extremely narrow band on the outside, the arch is high. Some lucky runners will see an inside curve, but the middle of the footprint indicates only a moderate curve.
Flat arches cause the feet to pronate. That is, when the foot hits the ground, it first strikes with the outside of the heel and rolls in more than it should. This type of foot requires a shoe that helps maintain stability and control to prevent overuse injuries. The overpronator should look for shoes with a firm, solid midsole when shopping for running shoes.
High arches cause the feet to supinate. That is, when your foot hits the ground, it rolls out instead of in, reducing the amount of shock absorption. The underpinator should steer clear of motion control and stability shoes and instead select shoes designed to absorb more shock when shopping for running shoes. The sole should be flexible, with a softer cushion that allows the foot to move.
People with normal arches can wear almost any shoe, but you should probably shoot for a shoe without additional control or stability, since the normal arch produces the ideal amount of pronation. Comfort and size are the most important factors for a runner with a normal arch.
It is even more essential for a runner who is carrying extra weight to pay attention to detail when shopping for running shoes. Already a jarring activity, running with excess weight exacerbates any problems with pronation or shock absorption because the impact is so much greater. Always try on your shoes and try them on in the store. They should be the right size, feel comfortable, and improve a runner’s gait.
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