Once you’ve got the shape of your foot on the paper, compare it to the pictures below to see which type of arch it falls most closely to.įor many people (and this is even common in some running stores), the foot and gait analysis stops once you determine the type of arch you have. The key is to make sure your feet are wet enough to leave a good imprint, but not soaking wet that they overly saturate the imprint. But you could easily use a slightly filled bathtub or just wetting your feet. Runner’s World recommends dipping your feet in a shallow pan of water. This involves getting the bottom of your feet wet and then stepping on a brown paper bag or heavy piece of paper and looking at the imprint your foot makes on the paper. The most common method – often cited by Runner’s World – is the wet test. Now that we know how running shoes are classified, how do we know which is type of shoe is right for you?įirst, we need to determine what your arches look like. They’re designed to provide mirror running barefoot with a tiny bit of protection from the ground. These shoes typically have minimal cushioning, structure, and support. But it’s worth mentioning the minimal or barefoot running shoe. Not quite a category – more like a whole separate classification. They are made for runners with low to no arch who need lots of support.īecause they are so heavy and stiff, they aren’t recommended unless you really need a ton of support and stability. They feature a long, heavy medial post and are incredibly stiff. These are heavy, dense shoes that don’t allow any movement inwards or outwards while you run. On the other end of the spectrum from neutral shoes are motion control running shoes. But if you severely overpronate or need more stability, a guidance shoe won’t offer as much support. So if you only have moderately low arches or your foot only tilts in slightly while running, a guidance shoe provides mild correction like a stability shoe. The difference is that there is less support and a shorter medial post in these types of shoes. They usually have a medial post and prevent the foot from rolling inwards. These running shoes are very similar to stability shoes. Ideally, the shoe allows some inward movement, but not the excessive amount that would occur if the runner was barefoot or in neutral running shoes. It’s designed to prevent the foot from rolling inwards, correcting the foot so it doesn’t overpronate. The medial post is made of hard, dense foam and stretches from the middle of the arch to the back of the heel. Stability running shoes typically have what’s known as a medial post on the inside arch of each shoe. Runners who overpronate tend to have low to flat arches (although this is not always the case). These running shoes are designed for runners who overpronate (excessive rolling inwards of the foot after striking the ground). Stability running shoes (sometimes called support shoes) are stiffer than neutral running shoes. Depending on the brand and model, these shoes can still provide some support but they aren’t designed to correct or alter a runner’s stride. Neutral running shoes are your standard shoe for runners who don’t need additional support or control. Each category is designed for a specific type of foot profile and stride. Running shoes are classified into different categories. The first step is to determine the type of running shoe that best fits your foot and gait. With that said, here’s what you need to know in order to choose a good pair of running shoes… Running Shoe Categories It allows you to train your body to use slightly different types of muscles in different shoes. Swapping between shoes is ultimately a good thing. Different brands and models can often work equally well for the same runner.ĭon’t get stuck on one pair of shoes and think you can never change. Ultimately, picking the best shoe comes down to figuring out which type or category of shoe works for you, trying a few of them on, then seeing what feels best.įor many runners, there is no one “right” pair of shoes. We’ll cover the different categories of running shoes, the types of runners those shoes are made for, and the overall fit and feel of different shoes. With this running guide, we’ll walk you through everything you need to know to pick out the best pair that’s right for you. With so many brands, models, and styles of running shoes to choose from, it’s easy to feel overwhelmed when it’s time to buy a new pair.