How to Find the Perfect Running Shoe

Heather Campbell

March 17, 2024

1. Know Your Foot Type

Understanding your foot type is crucial. There are three main categories:

Flat Feet: If your arches touch the ground completely, you likely have flat feet. Look for motion control shoes with a hard and thick sole to provide stability.
Average Arches: Most people fall into this category. Opt for stability shoes with a medium sole to support your natural gait.
High Arches: If your arches are pronounced and don’t touch the ground much, go for supinator shoes with a soft and light sole.

Pay attention to different parts of the shoe:

Upper: The upper should fit smoothly, without binding or chafing. Modern versions often use seamless one-piece fits that stretch and support appropriately.
Ankle Collar: Ensure it cradles your ankle bone comfortably, whether through padding or shape.
Heel Counter: This semi-rigid cup inside the rearfoot supports your heel. Some minimalist shoes eliminate the heel counter for full freedom of movement.

Whether you shop online or in-store, follow these steps:

Measure Your Feet: Use a ruler or a Brannock device to measure both feet. Choose the larger size if there’s a difference.
Try Them On: If in-store, try on several pairs and jog around to assess comfort and fit.
Toe Space: Leave about half an inch of space between your longest toe and the shoe’s end. Wiggle your toes to ensure enough room.
Walk Around: Test how the shoes feel during movement. Pay attention to any discomfort or pressure points.

Think about your running habits:

Pronation: Most runners pronate (roll inward) when landing. Choose shoes that support your pronation type:
- Neutral: If you have a neutral gait, look for neutral shoes.
- Overpronation: Opt for stability shoes.
- Underpronation (Supination): Go for cushioned shoes.