The Right Fit

Understand your feet
A beginner tends to be more prone to muscle and joint aches, which can lead to injury, compared to experienced runners. It is important therefore that running shoes give excellent protection, especially when starting a running programme. Body size, biomechanics and the length, width and height of the instep are all factors influencing the selection of the correct shoe. So before investing in new running shoes, it is worth discovering the shape and make up of your feet.

Pronation explained
Running is a simple sport. When you run your body goes through a series of complex biomechanical processes. Everyone's running style is unique, but it is safe to say that most people land on the outside of the heel first, then the foot rolls on to the ground, slightly inwards. Finally the heel comes up and probes the ball of the foot, to help move the body forward. The natural movement of the foot inwards when it hits the ground is called pronation. We all pronate to some degree, however, some of us can over pronate and some of us under pronate - which are you? It is important to establish this when purchasing running shoes.

Overpronater

quite common, feet tend to roll too far inwards possibly causing lower leg and knee injuries.

Underpronater

less common, feet appear to roll outwards upon hitting the ground, which means less shock is absorbed by the feet, can lead to joint and tendon injuries.

If you are none of the above then you probably pronate normally.
Unsure? - then examine your feet.

Outlined below are the three main types of feet:

The normal foot

A normal foot has a normal sized arch. The foot lands on the outside of the heel and rolls slightly inwards (pronates) to absorb shock and therefore doesn't need a lot of motion control. If this sounds like your foot you should look at shoes that have the minimum stability or cushioned shoes with a firm heel base.

The flat foot

A flat foot has a low arch and the foot lands on the outside of the heel rolls excessively inwards (overpronates). After a while this can cause several types of injuries. If this is your foot then you should choose a motion control shoe with good stability. They tend to have firmer midsoles and control features that reduce the degree of pronation. Avoid highly cushioned shoes or highly curved shoes with little stability.

The high arched foot

A high arched foot has a narrow band between heel and forefoot. It lands on the outside of heel and has little or no inward movement (pronation). They tend to stay on this narrow band, which means that you don't have as effective shock absorption. Therefore, if you have high arched feet you tend to be a under pronator and should look for shoes with superior cushion and good flexibility. Avoid motion control shoes or anything with stability that restricts foot mobility.

In summary

High arched equals under pronator

Flat arch equals over pronator

Normal feet equals normal pronation

Running shoes
Running shoes should provide motion control, flexibility, shock absorption and durability. However, people's feet vary in size, shape and movement. This combined with biomechanics, means that different people may have different requirements in running shoes.

Motion control, stability, cushioning are all technical terms associated with running shoes. These are explained below.

Motion Control shoes
These shoes are designed to control excess pronation. They tend to be rigid shoes with two density midsoles. They have large medial support features and in most cases will have some added cushioning. There is very little arch support and generally they are made of heavier materials making these shoes well suited to the flat foot.

Stability shoes
These shoes combine cushioning features with support features on the medial side. They usually have two densities of materials in the midsoles and combined with a normal arch support suit the normal foot.

Cushioning shoes
These give the maximum cushioning available. They do not tend to push the feet inwards or outwards. Generally, will be of one density of material with added features for shock absorption. This then is ideal for the under pronator who is looking for maximum shock absorption. It will also have very good arch support for high arched feet.

Top of Page