How to choose the right running shoe

Bad footwear can disrupt your rhythm, leading to an uncomfortable run. So be sure to do your homework and purchase the correct type of footwear that suits your feet, and your running style.

Understand your foot type

To find the perfect running shoe, you first need to understand the anatomy of your foot. Pronation is a word that is commonly used when referring to running styles – but what does it mean?

Pronation refers to the way your foot rolls when it lands during your stride. It is a completely natural way the foot falls, but everyones differs slightly. Understanding which type of pronation occurs when you run will help you select the right running shoe for you.

1.      Neutral – If you’re a neutral runner then your foot will land on the outside of the heel then roll in ever so slightly upon impact with the ground, leaving the floor with an even distribution from the front of the foot. 

Neutral runners are lucky as there’s a huge range of shoes for them to choose from. The most important thing for them is to find a style they feel comfortable in.

2.      Under Pronation – If you feel the outer heel hitting the ground at an increased angle then you have an under pronation. The way the foot lands causes a large amount of shock through the lower leg and pressure on the toes of the outside of the foot. Under pronators tend to have high arches and common injuries include ankle strain, shin splints and heel pain.

When looking for shoes, you’re going to need extra support; the extra cushioning will help prevent injuries.

3.      Over Pronation – These types of runner land on the outside of their heel then roll excessively inwards, transferring weight to the inner edge of the foot rather than the ball of the foot. They let their big toes do all the work and usually have low or flat arches which can cause shin splints, hell spurs and bunions.

Over pronators need extra support and protection to avoid that inward roll. The support just needs to be in a different area to under pronation support, so ask an expert to make sure you don’t end up with the wrong pair.  

If you’re planning for running events, you’re going to be doing a lot of running - obviously. Make sure your footwear fits properly and is padded to help ease the pains of over and under pronation.