Choose the right running shoes with this easy test

Jul 13, 2016

Woman wearing athletic shoes - How to choose a running shoe — Your running shoes should match your foot type. Cushioned or stability shoes work well for most runners.

Need new running shoes but not sure how to pick from the variety of brands, colors and styles?

“Buying running shoes is not as scientific as you might think,” said Dean Brix, a Marshfield Clinic physical therapist.

Only a few main types of running shoes are available, and it’s easy to figure out what you need once you know your foot type.

Try the paper test to learn your foot type

You can do a simple test at home to check your foot type.

Place a shallow pan of water on the floor next to a flattened paper grocery bag. Step in the pan, then on the paper. Look at your wet footprint once you step off the paper.

If the arch of your footprint is filled in, your foot probably rolls inward and flattens out excessively during weight-bearing activity. This is called overpronation, and it can put stress on your lower legs, knees, hips and even low back, Brix said.

A c-shaped footprint means you have high arches. You probably land on the outsides of your feet and don’t pronate enough. This is called underpronation or supination.

If you see about half of your arch filled in, your foot type is normal.

Match your running shoes to your foot type

Based on your foot type and how your foot strikes the ground when you run, choose from these four main running shoe types:

Cushioned/neutral shoes are comfortable and absorb shock for runners who have high arches or underpronate.
Stability shoes combine cushion and support features to correct mild overpronation or provide some support for runners with normal arches.
Motion control shoes provide support on the arch side of the foot for runners who have flat feet or overpronate.
Minimalist shoes are soft and flexible. Brix doesn’t recommend these “trendy” shoes because they don’t provide enough support for most runners.

Go with a softer shoe if you’re not sure of your foot type, Brix said. Choose cushioned over stability shoes and stability over motion control shoes if you’re between foot types and don’t know what kind of shoe you need. Most runners are comfortable in cushioned or stability shoes.

“The most important thing is that the shoes are comfortable when you’re running in them,” he said.

Break in new running shoes by walking in them for a few days before running.

Time for new kicks?

Most shoe companies recommend getting new running shoes at least every 500 miles.

Another way to know when it’s time for new shoes is to look at the outsoles. When the outsoles start to wear away, get a new pair of shoes.

10 responses to “Choose the right running shoes with this easy test”

Elinor Miller

Jul 1, 2021

Elinor M.
Thank you for this tip. I have seen three doctor to get help with my underpronation or supination. So, far I have not found any help. The best thing for me is to go bare foot or wear
a loose flat sandal to get relief. So, I will try the cross trainer shoe. Thanks again.

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Anna

Mar 23, 2020

Nice

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Patti Rasmussen

Jul 23, 2016

Do you have any recommendations for athletic shoes specifically designed for 'old school' aerobic workouts, that includes lots of jumping and lateral moves? I used to be able to find shoes that were designated for such activities but now all I can find are cross-trainers, which vary a lot, so I'm not sure which ones to get. And the sales clerks at the stores don't seem to know either. Any suggestions would be appreciated as I need some new shoes – – thank you! Patti

Reply
1. Kirsten Shakal, Shine365 Editor
  
  Jul 25, 2016
  
  Hi, Patti. Physical therapist Dean Brix said cross trainers are actually a good choice as they provide more stability with side to side movements than a running shoe does and more cushion for jumping activities than a court type of shoe. His only tip was to make sure they are comfortable. -Kirstie
  
  Reply
  1. Patti Rasmussen
    
    Jul 25, 2016
    
    Thank you, that's good to know!
    Patti
  2. Kirsten Shakal, Shine365 Editor
    
    Jul 26, 2016
    
    Our pleasure. Thanks for reading! -Kirstie
cheryl

Jul 18, 2016

Lately, I've been having problems with my right foot, after I've had a pair of shoes on for a while, the two middle toes start to feel as is there is a tight rubber band around them. It gets so painful, eventually I have to take them off. Should I see someone about this? Or do you have a relatively simple answer?

Reply
1. Kirsten Shakal
  
  Jul 19, 2016
  
  Hi, Cheryl. It is best you see your doctor or a specialist about this as it could be unrelated to shoes and we are not able to provide individualized medical advice on this forum. -Kirstie
  
  Reply
Melanie

Jul 14, 2016

Two questions: …I'm assuming these same guidelines would apply for walking shoes (?) –and– how do I know which shoes at the shoe store fit the description of the type of shoe I'm looking for?

Reply
1. Kirsten Shakal
  
  Jul 15, 2016
  
  Hey, Melanie. I reached out to physical therapist Dean Brix and he said the guidelines do apply to walking shoes, but that – unfortunately – he has not seen walking shoes actually classified the way running shoes are, which can make it difficult to tell what type of shoe you're looking for. It may take some online research or in-store questions to identify the best walking shoes for overpronation and underpronation. -Kirstie
  
  Reply