Running Shoes – What to Know Before you Buy

When buying a running shoe, it is important to look for functionality first. Too often we fall into the trap of purchasing based upon who has the latest and greatest advertisements. That would be Nike. While they make a quality product, it is not right for all foot types. There are three main types of shoes; Cushioning, Stability, and Motion Control. Choosing the right shoe depends upon one’s gait and pronation.

Gait- The way a person moves. That is, the positioning of his/her body as they walk or run. Some descriptive words include pigeon-toed, hunchbacked, wobbly, etc.
Pronation- The movement of a foot as it hits the ground. Incorrect pronation can lead to several types of injuries, from shin splints to back and knee problems. Even if one’s foot is slightly mis-aligned this can be multiplied over several miles to create overuse injuries. The correct pair of running shoes will support the foot through its correct motion. There are three main types of pronation, all of which begin with a heel strike.

• Neutral/Normal – In neutral pronation, the heel of the foot comes down and then the foot rolls slightly outward, then inward and then finishes with an outward push-off. Runners with normal pronation can use almost any running shoe as they don’t need much pronation correction. They would most benefit from shoes in the Cushioning category, many of which Nike makes. The only shoe this runner should stay away from is a strict Motion Control shoe as this would affect their already correct motion.
• Over-Pronation – In over-pronation, the heel of the foot comes down and then the foot rolls slightly outward, then inwards where it remains until toe-off.  Over-pronators tend to have a low to medium arch. The best shoe is a Stability shoe which will prevent the foot from rolling too far inward. This shoe will have more arch support than a Cushioned shoe and is more rigid on the inner portion of the midsole. Severe over-pronators should look into a Motion Control shoe which features even more support than the stability models.
• Supination – In supination, the heel of the foot comes down and then rolls slightly outward. Instead of rolling inwards, the foot remains on its outside edge. This results in part from a high, stiff arch. This shoe, should be even softer/more cushioned than a neutral trainer so as to encourage foot roll.

Beyond Pronation, one needs to look at their weight to determine how much support is necessary. A heavier person with only a slight over-pronation problem still may need a Motion Control shoe to support the extra weight.

Running Warehouse has further reading.

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