Foot type, pronation and how to choose the right shoes
Posted December 17th, 2006 at 6:09 AM by Emily Hoskins
Section: Running & Training, Gear & Apparel, Running Shoes, Training Tips
Everyone can relate to the overwhelming feeling of walking into a sporting goods store to buy new shoes and being faced with a seemingly infinite number of choices. Sure, you want your shoes to look cool, it is of far greater importance that your shoes are right for your foot type.
Proper shoes will go a long way in preventing running related injuries and improving your long-term performance. So how do you decide?
When buying a new pair of shoes there are many factors to consider, especially your foot type. Other factors include your weight, bio-mechanics, weekly mileage and fit preference.
There are three, main classifications for feet that are based significantly on your arch height:
- Normal arch (normal / neutral pronators)
- Flat arch (over-pronators)
- High arch (under-pronators / supinators)
The easiest way to determine which of these categories your foot falls into is by doing a simple wet test.
A wet test is done by pouring water into a small pan and then wetting the sole of your foot. Next, place your wet foot onto a heavy piece of paper and examine the shape of the resulting footprint. (For more information, read: Your Foot Type?! - A Simple Test To Find Out)
Normal Arch
If you see about half of your arch then you are part of the most common classification for feet: a normal pronator (or neutral-pronator). Pronation means that when your heal hits the ground the foot rolls inward. When your arches collapse inward, this pronation absorbs shock and therefore helps to prevent injuries. The great thing about having normal feet is that you can wear the widest range of shoes. However, your best bets are likely neutral cushioned shoes, although some mid-weight, normal pronators may also benefit from a stability shoe that will provide moderate arch support.
Flat Feet
After the wet test if you see almost your entire foot, then you are classified as having a flat foot and you are most likely over-pronating. Over-pronation means that after your heel strikes the ground your arches collapse too far inward. This can increase your risk of injury if it is not corrected with the proper shoes. The best shoes for people who over-pronate are motion control or stability shoes. Motion control shoes will give you maximum rear-foot control and extra support on your inside arch; helping to prevent your foot from rolling too far. Motion control shoes are also great for runners with larger frames because they offer plenty of support. Stability shoes also offer medial arch support and midsole cushioning.
How Can You Tell If You Over-Pronate? Here is a quick and easy way:
- Take off your shoes, they can be your every day shoes, or the ones you run in as long as they are not brand new.
- Place them on a table with the heels facing toward you.
- Next study your heels.
- If they are tall and straight then probably do not have a pronation problem.
- If the heels tilt inward toward your arches, you most likely are over-pronating.
High Arches
You have high arches if you observe a very narrow band connecting the forefoot and heel. Having a curved, high arch often means that you are an under-pronator (also known as over-supinator). Having such high arches does not allow for the foot to roll inward so it is not an efficient shock absorber. 
The best shoes for people with high arches are neutral cushioned because they have a softer midsole that allows for and encourages pronation. These types of shoes typically allow for a lot of flexibility which is important for under-pronators. Lightweight performance shoes may also be a viable option.
Remember, the most important thing is to make sure the shoes feel comfortable and that it is accommodating to your foot shape. Keep these pointers in mind the next time you need a new pair of shoes and also make sure to check out: “If the shoe fits…wear it!” for other considerations and more information.
Related articles:
- When to ‘Kick’ Your Old ‘Kicks’
- Do high arches cause running injuries?
- Your Foot Type?!?! - A Simple Test To Find Out
- If the shoe fits…wear it!
Related Stories:
- TFS Running Podcast: Jordan Hasay on How To Deal with Success at a Young Age
- Three Ways to Run Injury-Free
- Athletes and Other Active Individuals Found to Prefer Athletic Doctors
- TFS Shoe Review: New Balance MR790 Trail Running Shoes
- Opt for an outdoor run to chase away the winter blues
Tags: arch height, arch support, arch type, bio mechanics, buying shoes, choosing shoes, cushioning, flat arch, flat feet, foot type, gait, high arch, injury prevention, lightweight performance, motion control, neutral gait, neutral pronation, normal arch, normal gait, normal pronation, over pronate, over pronation, over pronator, pronate, pronation, pronator, running related injuries, shoe stype, stability, supinate, supination, supinator, under pronate, under pronation, under pronator, wet test
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The Final Sprint
[…] Buying the most expensive shoes isn’t always the best way to go, but there is a good chance that those bargain bin shoes aren’t either. Think of the shoes as an investment into your well-being. Your feet are going to take the brunt of your workout so a good shoe is a necessity. (Check out: “Foot type, pronation and how to choose the right shoes”) […]
January 5th, 2007 at 12:17 pm[…] Foot type, pronation and how to choose the right shoes […]
September 17th, 2007 at 11:15 am[…] For your feet, try checking your footprints the next time you come out of the shower. With your wet feet step on a brown paper bag to get your footprint. If your feet roll excessively out or in, orthotics that you insert into your shoes might help. Google “foot pronation” for more information. […]
May 19th, 2008 at 2:19 am[…] For your feet, try checking your footprints the next time you come out of the shower. With your wet feet step on a brown paper bag to get your footprint. If your feet roll excessively out or in, orthotics that you insert into your shoes might help. Google “foot pronation” for more information. […]
May 19th, 2008 at 2:19 am[…] Anyway, I had a lovely conversation at the store with a nice young lady who basically told me my shoes were all wrong. The 857s I’m so in love with were wrong for my walk and I needed Neutral shoes. Fat people tend to pronate because our legs rub together so we don’t walk with normal weight distribution (not a big surprise) . A good way to check for this is to flip over your favorite pair of walking shoes and check where the shoe soles are worn. Check this page for more info about that. I’ll be honest and say all I heard was yada yada yada these shoes cost $119.95. *sigh* […]
October 23rd, 2008 at 11:12 pmI am a flat-footed supinator.
January 30th, 2009 at 6:46 pmI am a flat-foot supinator (sounds like some sort of extinct bird, doesn’t it?) as well. But my left foot tends to pronate if I don’t walk on the right side of a road and use that canted surface (down and to the right) to compensate for the pronating. What’s a person like me supposed to do? Buy a pronation-control shoe for the left foot, and a supination-control shoe for the right?
February 2nd, 2009 at 11:01 amI’m looking for athletic shoes and boots to support my right foot. I had an injury resulting in bone loss and now have a severe pronation. Any ideas would be appreciated.
May 22nd, 2009 at 1:28 am