Choosing Running Shoes to Match Pronation Type
The Arch Usually Indicates Gait and Suggests Best Shoe Selection
Dec 20, 2008
Typically, people’s feet are categorized by their arch (the curve upward on the foot’s bottom) and by their gait (type of pronation). Usually, the arch type is a good indicator of the pronation type, which is in turn a good indicator of the ideal shoe.
High Arch, Normal Arch, or Flat Feet?
The "wet test" is a simple and easy solution. Find a way to get the bottom of the feet evenly wet. Fill up a bucket with water, soak them in a pool, or sitting down, spray them with a hose. Just make sure that the bottom is completely wet. Then, step onto a surface that will leave a clear mark (like concrete). A high arch will leave either a very skinny line connecting the heel to the forefoot, or no line at all. A normal arch will leave a somewhat thick line (around half the diameter of the foot) connecting the heel to the forefoot. A flat foot will leave a print in which the heel and forefoot appear as completely connected. For additional information, see Arch Illustrations. Usually, someone who has a severe high arch will be an underpronator, someone who has a normal arch will be fairly neutral, and someone who has flat feet will be a pronator.
Overpronator, Neutral, or Underpronator?
A runner may be categorized as an overpronator, a neutral runner, or an underpronator. Essentially, a neutral runner will have a slight rolling in of the foot when planting the foot, and an even push off the ground. An overpronator will have a more dramatic rolling in of the foot, leading to the push-off being more focused on the big toe and second toe. An underpronator will have an insufficient rolling in, leading to the push-off being more focused on the fourth and fifth toes. For additional information, see Gait Illustrations.
Finally – The Type of Shoe
Usually, an overpronator will want a “motion-control” or “stability” shoe. This will keep his/her foot from excessive inward movement. An underpronator will usually want a fairly “flexible” shoe, or a well-“cushioned” shoe. A runner with a normal stride is safe with a “neutral” shoe, or a shoe that is not too far on the “stability” end and not too far on the “cushioning” end.
The Perfect Shoe – Other Factors And Minimalism
In summary, usually the links are as follows:
- severe high arch-->underpronator-->”flexible” or “cushioned” shoe;
- normal arch-->normal pronator/normal stride-->neutral shoe/middle-range “cushion,”flexible,”“motion-control," or "stability” shoe;
- flat feet (very low or non-existent arch)-->overpronator-->”motion control”/“stability” shoe
However, the key word is usually. It is also important to consider factors such as the usual mileage one runs, what kind of running one is doing (or the intensity), and the surface on which one is running. Someone who is running on grass all the time will be able to use a lighter, less cushioned shoe than someone who is running on pavement.
In addition, there has recently been a push towards minimalism by some in the running world. Briefly, adherents of minimalism assert in varying degrees that there should be less shoe – proposing anywhere from simply less cushioning, to running in no shoe at all. Results of minimalism are varied as well, with runners having both encouraging and discouraging results.
Although there are many reviews online of running shoes, the best way to find the perfect running shoe is to go to a specialty running store and try a pair on. Then, once you've found your best fit, you can get out there and run!
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