Looking for a running shoe can be a very difficult task if you don't know what you are looking for. There are different running shoes with different types of technology.
Each of these shoes is designed for specific types of feet. I've been working with shoes for a while and people always ask me the same question; "What is the best running shoe for high arches?" well my answer is always the same.
The best running shoe for high arches is the one that feels most comfortable on your foot and fits your foot the best. So how do you go about finding that perfect shoe?
This article is going to help you choose the best running shoes for you feet.
1: Understand Pronation
Pronation is the movement of the foot from heel to toe by striking the foot. An appropriate or neutral striking pattern is to strike initially with the outside of the heel and move toward the ball of the foot evenly. This is how your foot reduces the stress of impact.
Overpronation is what is called when you roll too far into the foot during the gait cycle. This normally occurs when you have a low arch or flat foot.
Underpronation (supination) occurs when the foot turns out too far. This usually happens if you have a high arch.
2: Determine Your Foot Type
To determine your foot type, the easiest way is to check your arch height by doing the "wet test"
To do this, wet both feet and stand on a paper bag for about 10 seconds. Then get out of the bag and look at the imprint your foot left on the bag.
you have a normal arch if:
There is a distinct curve along the inside of your foot with a band a little less than half the width of your foot connecting the heel and toe.
you have a low arch if:
The footprint shows most of your foot and there is not much curve along the inside of your foot.
You have a high arch if:
There is a very noticeable curve along the inside of the foot and a very thin band connecting the heel and toe. If you have a very high arch, you may not even see anything connecting your heel and toe.
3: Determine Your Gait
Now that you know the height of your arch, you can use this information to determine your gait; which is actually a fancy way of knowing how your feet behave when you run. Determining your gait is a very important step in this process because you want to choose the shoe that best suits your gait.
There are four basic types of gait:
1. Severe overpronation: This occurs when the heel hits the ground first and then rolls excessively. When someone becomes overpronated, their ankle does not have the ability to properly stabilize the body.
This is usually someone with a flat foot or a very low arch. The best type of shoe for an overpronator is a motion control shoe.
2. Mild overpronation: this is when the outside of the heel strikes first and then the foot rolls slightly inward to absorb the impact. Usually this is someone with a low to medium arch and should choose a stability shoe.
3. Neutral: If you have a neutral step, the mid / slightly outward part of the heel strikes first and the foot rolls inward, absorbing the impact slightly. Someone with a neutral gait usually has a medium arch foot. The best shoe option for a neutral runner is a neutral cushioning shoe.
4. Underpronation (supination): Someone supine hits the ground with the outside of the heel first and, instead of rolling in, remains on the outside of the foot throughout the strike.
This inhibits the ability of the foot to absorb the impact of the foot strike. This is usually someone with a higher arched foot and you should also choose a neutral cushioning shoe.
4: Choose the right running shoe for you!
Now that you have established your arch type and gait, you are ready to find a shoe that meets your unique needs.
In the last step I mentioned the three types of shoes and which ones are suitable for each type of arch/step. So how do you know which shoe is what?
There are two ways to determine the type of shoe. First, look at the shape of the shoe.
Motion Control Shoes: These shoes have a straight fit. Flip the shoe over and look at the bottom. If it has a wide and straight shape, it is a motion control shoe. If you have a flat foot and are overpronated, this is the shoe for you. This type of shoe will prevent you from rolling too much. It will give your foot maximum support and give you the most control.
Stability Shoes: Stability shoes will have a semi-curved shape. If you have a normal arch and prone only slightly, choose a stability shoe. Stability shoes offer a good balance for running between cushioning and support.
Neutral cushioning shoes: Neutral cushioning shoes will have the most curved shape. If you have a high, supinated arched foot, you should choose a neutral cushioning shoe. Cushioned shoes absorb shock that your foot doesn't naturally absorb.
In addition to looking at the shape of the shoe, there is another "cheat sheet" that the shoe offers. To gain stability in a shoe, manufacturers not only use a wider last, but use dual-density foam on the inside of the shoe to prevent it from rolling and keep the foot in a neutral stride.
If you look inside the shoe, you will see a darker color or mottled foam. If the discoloration is right in the middle near the arch, it is a mild stability shoe.
If the dense foam starts at the beginning of the arch and wraps up to the back of the heel, it is a motion control shoe. Finally, if there is no dense foam inside, it is a neutral cushion shoe. Here are some images to give you an idea.