Running Shoes

What's Your Foot Type?

You can go a long way toward discovering what you need in your running shoes by looking at your feet. There are three basic foot types, each based on the height of your arches. The quickest and easiest way to determine your foot type is by taking the "wet test," below.

1) Pour a thin layer of water into a shallow pan

2) Wet the sole of your foot.

3) Step onto a shopping bag or a blank piece of heavy paper

4) Step off and look down

Observe the shape of your foot and match it with one of the foot types at the bottom of the page. Although other variables (such as your weight, biomechanics, weekly mileage, and fit preferences) come into play, knowing your foot type is the first step toward finding the right running shoes for you.

If you see about half of your arch, you have the most common foot type and are considered a normal pronator. Contrary to popular belief, pronation is a good thing. When the arch collapses inward, this "pronation" absorbs shock. As a normal pronator, you can wear just about any running shoes, but may be best suited to a stability shoe that provides moderate arch support (or medial stability). Lightweight runners with normal arches may prefer neutral-cushioned shoes without any added support, or even a performance-training shoe that offers some support but less heft, for a faster feel.

If you see almost your entire footprint, you have a flat foot, which means you're probably an overpronator. That is, a micro-second after footstrike, your arch collapses inward too much, resulting in excessive foot motion and increasing your risk of injuries. You need either stability running shoes, which employ devices such as dual-density midsoles and supportive "posts" to reduce pronation and are best for mild to moderate overpronators, or motion-control shoes, which have firmer support devices and are best for severe overpronators, as well as tall, heavy (over 165 pounds), or bow-legged runners.

If you see just your heel, the ball of your foot, and a thin line on the outside of your foot, you have a high arch, the least common foot type. This means you're likely an underpronator, or supinator, which can result in too much shock traveling up your legs, since your arch doesn't collapse enough to absorb it. Underpronators are best suited to neutral-cushioned shoes because they need a softer midsole to encourage pronation. It's vital that an underpronator's shoes have no added stability devices to reduce or control pronation, the way a stability or motion-control shoe would.

If you're looking to start jogging, the first step is to purchase new shoes. Where to start? Fortunately runners make the same mistakes again and again when they come in to buy running shoes; and you can learn from these mistakes!

Mistake #1: Buying for looks. Sure running shoes can look really cool. All the major brands release new designs and colors season after season. But if you concern yourself only with fashion, you'll likely end up with pain and problems. Prioritize feel and fit over looks.

Mistake #2: Not asking for deals. Show your commitment to getting fit buy joining a local running club. They usually only cost $20 to join, but you could save 10-20% at the store. If you buy a couple pairs of running shoes, the membership pays for itself! Make sure to ask your shoe store if they have discounts for running club memberships.

Mistake #3: Buying shoes that are too small.Get a tight pair of running shoes, and you'll end up with blisters, black toenails, and a subsequent loss of motivation to hit the road. Women particularly choose close-fitting shoes because that is what they're used too-plus when you're already self-concious about your weight, you get to be self-concious about the size of your feet! See if you can wiggle your toes. About a half an inch of room in the forefront is all you need.

Mistake #4: Shopping at the wrong time of day. In the morning your feet are smaller. They swell all day until about 4pm. Shopping in the late afternoon and evening will ensure that your foot is the largest it will get during the day, and you will be sure to get running shoes that are not too small.

Mistake #5: Assuming your size. Your size in a New Balance is not necessarily your size in a Nike. Running shoes have different foot forms, different upper shapes, and different ways of being stitched. Everytime you buy, you should have your foot measured.

So what are your excuses? You don't need to be racing the New York Marathon to buy a pair of running shoes!

Go to RunnersWorld.com for more information on everything from running shoes to the New York marathon.

Visit IYogalife.com for tips on yoga for runners and yoga for weight loss.

Learn more about the benefits of exercise.