SHOES&KITS how to choose a right running shoe

Published on March 24th, 2015 | by Mark

How To Choose The Right Running Shoe

Before buying any running shoes, you should first figure out what specific type of running footwear will suit your feet best. As they said, it is like finding your “soul mate”. Basically, knowing what kind of feet you have would be the first step.

A precise method of determining your feet type would be to step on a paper or sand with your wet feet and look how your print appears so that you can follow the guide precisely.

Flat feet

Fundamentally, if you can hardly see any arch in your footprint, then you can infer that you have a flat feet. Having this type means that the bottom of your feet is entirely level. Doing the footprint test will give a more accurate inference than just seeing your foot alone. Being flat-footed means your print will appear like a blob with a foot-shape and no inward curves are present from the highest tip of your toe to the bottom part heel.


Overpronator is the term referred to people who are flat-footed. The main disadvantage of this type is your feet tend to inwardly roll once you are running.


Stability must be your priority in buying a running shoes for your flat foot. When purchasing footwear, you can look at the box of the running shoes and search for the words “stability” or “motion control” in the description.

Furthermore, motion-control shoes would not be enough in some cases. Wearing orthotics is suggested to flat-footed people who have other foot issues for them to have personalized shoe inserts to make them more efficient in running.

Suggested shoes for men overpronators:

  • Brooks Addiction Men’s Running Shoes
  • Asics Gel-Foundation Men’s Running Shoes
  • Saucony Grid Hurricane Men’s Running Shoes
  • Mizuno Wave Alchemy Men’s Running Shoes

Suggested shoes for women overpronators:

  • Mizuno Wave Alchemy
  • Saucony Grid Stabil
  • Asics Gel-3020
  • Brooks Addiction

Read more about how to choose shoes for flat feet.

High-arched feet

Determining if you have high arches is also relatively easy. Noticing a definite and high arch on your foot is a solid sign of being high-arched-footed person. Doing the footprint test will again give you a more precise findings and inference. Having an inward curve means your feet is high-arched. In addition, your arch will maintain rigidness even if you push your hand against your foot’s bottom.


Underpronator is the term referred to people who have high arches. Supinate is also another term, which means that your feet tend to outwardly roll once you are in a running motion. In such cases, it is highly important to re-measure your feet periodically since your high-arches tend to make your feet even longer once they eventually fall. The fall of arches is often caused by consistent running so it is advisable to update yourself with your current measurement.


Shock absorbance should be the main priority of people with high-arches. Look for running shoes with a soft midsole and are flexible at the same time. The midsole will serve as the shock absorber that will make running more convenient for people with that type of feet. Take a look at the box of the shoes and look for the words “cushioned” or “flexible” in the description.

Suggested shoes for men underpronators:

  • Mizuno Wave Rider
  • Asics Nimbus
  • Saucony Grid Shadow
  • Nike Air Pegasus
  • New Balance 730

Suggested shoes for women underpronators:

  • Saucony Grid Shadow Women’s Running Shoes
  • Asics Nimbus Women’s Running Shoes
  • New Balance 769 Women’s Running Shoes
  • Mizuno Wave Rider Women’s Running Shoes
  • Nike Air Max Women’s Running Shoes

Normal or Neutral Feet

Looking at your feet and seeing that it is neither high-arched nor flat-footed means that you have normal or neutral feet. Using the footprint test will make you sure that you have this type of feet. Having a normal or neutral feet means that your footprint will have a visible inward curve, with an average size that doesn’t exceed 0.75 inches.


Having this type of foot comes with no major disadvantages. As long as you choose a pair of shoes that fits this particular type, then you’re good to go. Problems can only arise if you pick shoes that counteract your foot type. Simply put, outfitting the proper footwear will prevent injuries.


Being a normal footer means that you will enjoy a wide variety of running shoes, since your feet is compatible will many kinds of shoes. You can even use the shoes intended for high-arched feet or flat-footed ones given that the variant is only slight and not intended for those too flat-footed or too high-arched. However, you should not purchase shoes that offers a lot of motion control or stability as these features can go against you.

Suggested shoes for men neutral runners:

  • Nike Air Zoom Vomero+
  • Mizuno Wave Creation
  • Adidas Response Cushion
  • Brooks Glycerin
  • Asics GEL Nimbus

Suggested shoes for women neutral runners:

  • Brooks Glycerin Women’s Running Shoe
  • Asics Nimbus Women’s Running Shoe
  • Adidas Glide Boost
  • Mizuno Wave Creation Women’s Running Shoe
  • New Balance 759 Women’s Running Shoe
  • Saucony ProGrid Triumph Women’s Running Shoe

Shoe replacement

Many aspiring people who use running to lose weight, probably including you, are asking as to when you should replace your running shoes.

Worn-out shoes pose a great threat as they can cause running injuries. Your running shoes might lose stability, cushioning, and absorption when the time comes. In the basic sense, running in a worn-out shoe is not beneficial to your legs and joints since it increases the impact and stress that goes to those particular parts. In turn, this will further cause injuries resulting from overuse.

The most convenient way to avoid those types of injuries is to simply replace your shoes once you have noticed that they are slowly wearing-out. The greatest sign of having worn-out shoes is when you are feeling shin splints, muscle fatigue, and some pain in your knees or in your joints. For example, the midsole which gives stability and cushioning breaks down first before major signs of wear can be seen from the bottom.

Depending on your running style along with the surface you are running and your weight itself, a good rule is to replace your shoes for every 350 to 400 miles.

image credit: running shoes 008 by Liz, on Flickr


About the Author

is actually a super running fan.

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