Healthy Blog

Beginner’s Running Shoes – A Simple Guide

Monday, August 15, 2016

This guide explains all you need to know to buy the perfect running shoes for your type of feet. First of all, you need to find out whether you have normal, high or flat arches, because this indicates how much pronation you’re likely to have.

What’s Pronation?

Pronation means the normal movement of the foot rolling slightly inwards as you walk or run.  If you over-pronate or under-pronate, (which is called supination), you need to correct this with specially designed running shoes.

What type of foot arch have I got?

  • Wet the bottom of your foot
  • Step onto a paper towel or any surface that’ll show an imprint of your foot
  • Match your footprint to one of the foot arch types below
  • This will also tell you what level of pronation you have

Normal Arch - Neutral Pronation

  • Normal Arches leave a wet footprint with a toe print connected to the heel by a broad band.  This foot type has neutral pronation and rolls inwards slightly to absorb shock.  Normal arches don't need motion control features, giving you a wide choice of suitable running shoe types.
  • Cushion Shoes are the most flexible and suit natural pronation with their extra cushioning and good shock absorption.  Runners with a normal arch can also benefit from light stability features.

Flat Arch - Over-pronation

  • If your footprint’s more or less complete, you’ve got Flat Arches.  This is known as over-pronation or too much inward roll after your heel strikes the ground.  The flatter the arch, the more motion control and support your feet will need.
  • Stability Shoes have light support features on the medial side and well cushioned mid-soles to help correct moderate over-pronation.
  • Motion Control Shoes are the best choice for extremely flat arches.  They have extra stability features on the medial side to help control severe over-pronation. Do not buy highly-cushioned shoes with no stability features.

High Arch - Under-pronation (Supination)

  • The High Arch makes a footprint showing the toes and heel connected by a thin band. This foot type doesn't absorb shock well because it rolls outwards or under-pronates.
  • Cushion Shoes are the most flexible and help to correct under-pronation/supination. They have extra cushioning for maximum shock absorption and don’t have any stability or motion control features.

So, when you go shopping for your beginner’s running shoes you’ll have a clear idea of what type of running shoes are going to be best for you!