RUNNING SHOES
IMPORTANCE OF BUYING THE RIGHT TYPE
By K10 Patel / Updated Apr 7th, 2024
It is indeed important to wear the right running shoe type during training and races. But in order to know which type is good for you, you need to know your running gait. The first time I heard the word gait many years ago, I didn’t know what it meant. Gait is the manner in which you walk, therefore, running gait means the manner in which you run. Specifically, how your foot strikes the ground with each step is the determining factor on the type of shoes you need.
Does your forefoot strike the ground first? Or is it your heel? Or does your foot strike the ground with more of an even distribution between the toes and midfoot? Maybe you are someone who hasn’t given the way any thought to your gait. If you are starting to run more frequently or have a future race to run, understanding your running gait is a must before you purchase shoes.
Pronation
The normal movement of your feet when they land while running is called pronation. Most people typically fit into one of three pronation types:
- Neutral pronation
- Overpronation
- Underpronation (also known as supination)
The neutral pronator is the most common category as most runners would fit into this pronation type. The second (overpronator) and third (underpronator) types are less common. I would say more than 95% of the population have some degree of foot pronation and fit into one the pronation types specified above.
Neutral pronators have a normal arch which allow the runner to absorb the foot strike naturally.
Overpronators is very common in runners with flat feet. This is when your feet roll inward as you move.
Supinators have a high arch. This is when your feet roll outwards as you move. Supinators are the opposite of overpronators.
To understand these three types of pronations a little better, I recommend this 5-minute YouTube video which does a very good job in explaining gait analysis.
https://youtu.be/IE1uv06khOs?si=4enSAKnmAX3pT1zr
Shoe Type
Based on your pronation, you can figure out the type of shoe to buy. Take a look at the bottom of the shoes you wear right now to assist you in determining the shoe type you need.
1. If you are a neutral pronator, you do not need additional support. A neutral shoe type would be sufficient. This means that the shoe support will be evenly distributed from the front of the shoe to the ball (the ball of the foot is the area between the toes and the midfoot). A neutral pronator may also opt for a stability shoe type if there is mild wear on the inside foot and/or the big toe area. There are many neutral pronators who choose to buy shoes with additional support for the stability that it provides their feet and ankles while striking the ground.
Here is a guide from RunRepeat on some of the best neutral shoes to buy:
https://runrepeat.com/guides/best-neutral-running-shoes
If you have not heard of RunRepeat before, it is a great resource to read about running shoe reviews.
2. If you are an overpronator, you will notice that your worn shoes have more wear on the inside of the foot, extending from the ball to the big toe area. This is because your gait puts additional strain on your arch. Overpronators typically should opt for a motion control shoe type. The motion control shoe type offers maximum support and control.
Here is a guide from RunRepeat on some of the best stability shoes to buy:
https://runrepeat.com/guides/best-overpronation-running-shoes
3.If you are a supinator, you will notice that there is a lot of wear on the outside of your shoes. Believe it or not, but typically a neutral shoe type is recommended for supinators.
Why are stability shoes not recommended for supinators (underpronators)?
Extra support (stability shoes) for runners who supinate may make the condition worse by leading to faster wear on the shoe. This will lead to irritation or discomfort for the runner. Why would supinators wear out the stability shoe faster? Isn’t that the intent of stability shoes (to provide more cushioning)?
All stability shoes have extra padding on the medial side of the foot. The medial side is along the inner edge of the foot (from the big toe to the heel). This extra structure on the medial sides of the feet will tend to push a supinators foot to the outside. Supinators tend to have a lot of wear on the outside of their shoes because they underpronate or have high arches. The extra padding on the medial sides of stability shoes makes the supination more obvious leading to faster deterioration of the shoe. This is why most supinators tend to stick to a neutral running shoe type.
Other Considerations
Now that you know your shoe type, you should be aware that road running shoes are NOT made the same as trail running shoes. Road running shoes are designed for pavement (cushion and support), whereas, trail running shoes are designed for uneven surfaces (stability and traction). While I previously talked about two different running shoe types (neutral and stability), the terrain you run on should be taken into account.
If you have never bought a running shoe, it is highly recommended that you get a gait analysis done at a running specialty store to determine your shoe type. A lot of running apparel and shoes stores, if not all, provide a gait analysis.
Buying shoes online are convenient, however, if you have never bought running shoes before, it may be wise to buy running shoes from a specialty store because trying before buying goes a long way. Also, know that a specific size on one shoe brand may not fit correctly for a different shoe brand, so ensure you get the right size.
How the shoes fit are essential. Wearing the correct size is also crucial because too tight of a fit can lead to blisters and too loose of a fit will allow your foot to slide too much leading to injury.
Remember to replace your shoes regularly. I try not to exceed 500 miles on any running pair, however, some shoes don’t last more than approximately 300 miles (which is the case for my Hoka Speedgoat 3 shoes), so depending on the shoe, replace between 300-500 miles.
How Do I Know I’m Wearing the Wrong Running Shoe
If you are wearing an incorrect size such as the shoe fits too tight, your toes will let you know since they will feel super cramped or bunched up together. Running repeatedly with shoes that fit too tight will lead to blisters and calluses. If you are noticing this on your feet, this is an indication that the shoes are slightly too tight.
On the other hand, if the shoes are too loose, this can also cause a problem by allowing your feet to slide around in the shoe during each strike on the ground. This causes instability and leads to injury.
If you are overweight and wear neutral running shoes, your feet will tire quicker due to the lack of support. You may also feel the vibrations of each strike on the ground as you run. If this is the case, it is likely you need more cushioning on the shoe. Try switching to a stability shoe so that your feet are not overworking or trying to overcompensate for the discomfort that is being felt with each step. Continuing to wear neutral running shoes and realizing that you need more cushioning will lead to a negative correlation in your running performance as well as pain.
Bottom Line
Wearing the right running shoes are very important for your training workouts. Wearing the wrong type of running shoe, incorrect size, incorrect shoe width, or not enough sole support can lead to a variety of injuries and issues with your joints, bones, and muscles. Your body will thank you for wearing appropriate running shoes during and after your run. Remember that socks play a role with shoes as well. Unless you are intentionally looking for minimalist shoes, always wear a good pair of running socks with your running shoes.