If you’re experiencing pain in your ankles, knees, lower back, if you’ve got shin splints or heel spurs, or if you have ongoing plantar fasciitis...

You’re probably running in the wrong shoes.

• The must-haves that you need in a running shoe based on your foot shape and gait cycle, and how to determine yours
  
  
• The different features and technologies runners want in a running shoe, and how to choose the best ones for you
  
  
• Then we’re going to put it all together and match specific shoes to the different combinations of all these factors

Most people choose their running shoes based on looks, what’s popular or, often, the way the shoes feel when trying them on in the store – none of which are a great way to pick your next shoe.

Or a lot of times, some people just pick their shoe based on the price tag. But the most expensive models are not necessarily the right shoes for you.

There are so many different types of running shoes.

• There are some heavily cushioned models designed for heel strikers
• There are some light & Speedy race shoes that encourage runners to land on their forefoot
• There are shoes with stability tech for people with all different types of arches in their feet

And everything in between…

So depending on your body mechanics, foot shape, and running preferences, you’ll want a specific shoe in order to not only perform your best, but also to avoid injuries, aches, and pains.

Let’s get into it, first let’s discuss the must-haves that runners need, or need to avoid, in their running shoes – features like arch support, or motion control, for example.

There are 3 different types of arches:

THE NEUTRAL ARCH

This is probably the most common foot shape, and the vast majority of running shoes accommodate moderate arches.

THE LOW ARCH (AKA FLAT FEET)

This is the second most common foot shape. Low arches are often linked to pains or aching, especially when running in shoes that don’t offer arch support.

THE HIGH ARCH

This foot shape is pretty rare, but can certainly cause issues if left unaddressed.

The most common way to determine your foot shape is to do the “wet test”. For this you’ll need a tray for holding water, or you can use a bathtub. And then you’ll need a piece of paper or cardboard.

All you have to do is:

1. Set the cardboard on the floor
2. Dunk your foot in the water, letting it fully submerse
3. Lift your foot, shake off the excess water
4. Place your foot on the cardboard and let it sit for a second or three, then remove

You’re going to see one of the following three results:

If pretty much your entire foot shows up, then you’ve got low arches. This means you’ll probably need a shoe with some sort of stabilizing arch support.

If there’s a portion of the inner side of your foot that doesn’t show up on the cardboard, then you’ve got medium arches. This means you’ll want a neutral running shoe. In the past, if you’ve accidentally chosen a shoe with arch support when you didn’t need it, this could also cause some discomfort.

If a much larger portion of the inner side of your foot didn’t show up on the cardboard, then you’ve got high arches. For this you’re mostly going to be covered in a neutral running shoe. Though a lot of people with high arches prefer a moderate-to-heavily cushioned model.

The next thing to consider is your gait cycle, which simply means how your feet land, and then roll into your next step. Your gait cycle can be pretty closely related to your arch type,
though not necessarily.  

NEUTRAL PRONATION

If you’ve got a neutral gait cycle, then as your feet land on the heel and motion into the next step, they’ll naturally roll inward slightly, to ease the impact and distribute your weight. Feet with neutral arches tend to translate into a neutral gait cycle.

Most running shoes are designed to accommodate neutral pronation.

OVERPRONATION

If you’re an overpronator, this means when your feet hit the ground they roll extremely inward. Quite often, feet with low arches will tend to overpronate.

If this is you, you may want to invest in a shoe with motion control to help guide your foot.

SUPINNATION (UNDER PRONATION)

If you’re a supinator, or under-pronator, your foot strikes the ground on the outer side and does not roll inward. This can have a rough impact on your joints. Supination is often a result of high arches.

If you’re a supinator, the best type of shoe for you is a heavily cushioned, neutral model. The extra cushioning will help absorb the shock.

The best way to determine your own gait cycle is the “tread test”. Similar to the wet test for checking your arches, to find your gait you can simply look at the tread on your current or previous running shoes, which is a little different than checking your arches.

The difference is, the wet test measures your feet when standing still. The tread test measures how your feet regularly strike the ground when running. Using the two together, you’ll get a better idea of your body mechanics, and the shoe technologies that can help you run.

Grab your old or current running shoes and see which image below most closely mirrors where the tread on your shoes is more worn than other areas.

(FYI: this image is using a right foot shoe)

LEFT IMAGE

If your shoe looks more like the image on the left, you’re an overpronator and could likely benefit from a stability shoe with some gait support.

MIDDLE IMAGE

This means you have a neutral gait cycle. Congrats, the vast majority of running shoes are designed for you.  

Note: If you unknowingly choose a shoe with stabilizing tech when you don’t need it, this could be an underlying source of joint pain or even injuries.

RIGHT IMAGE

If the tread on your shoes most closely matches the image on the right, you’re an under-pronator or a supinator. To combat this, you’d likely benefit from a well-cushioned neutral shoe, or a maximally cushioned shoe.

Now that we’ve covered what you need, or need to avoid, in a running show, next up, let’s dive into your preferences.

The drop, or the offset, is the difference between the amount of cushioning under your heel versus the amount of cushioning under your toes. What does this matter?

The drop has everything to do with how your foot strikes the ground.

10 MM – 12 MM DROP

This means there is about half an inch more shoe under your heel than there is under your toes, which encourages your heel to hit the ground first. This much drop is typically associated with a more laid-back casual type of running.

So if you’ll be doing more leisurely runs where you’re not necessarily concerned with race times, you might want a shoe with a higher drop.

6 MM – 8 MM DROP

This is a mid-range drop, and it’s not necessarily going to encourage your foot to land one way or another.

If you plan on changing up your runs – sometimes fast, sometimes casual – or if you just don’t prefer a drastic drop in either direction, then a mid-range drop is probably best for you.

0 MM – 4 MM DROP

Shoes with a lower drop, like this, encourage your foot to strike down on the forefoot or midfoot. This sort of drop is considered aggressive, and typically associated with running faster.

If you plan on faster runs, or if you prefer landing on your forefoot or midfoot (a more aggressive style of running), then a lower drop would probably be ideal for you.

Note: A lower drop can take some getting used to, especially if you’re used to running shoes which usually have a higher drop. You’ll notice your calf muscles, and ankle area doing a lot more work in a lower drop shoe. Something to be aware of when choosing the best model for you.

The drop is often confused with the stack height, which only refers to the amount of cushioning under the heel.

For example, Hoka shoes, known for their thick cushioning, may have a 32mm stack height. But most if not all of their models have a 4mm drop, which is pretty low. So, as you can see, a low drop, does not translate to less cushioning. It just influences which part of your foot will strike the ground first – the forefoot, midfoot, or heel.

Altra running shoes are known for having a zero drop. So if you’re looking for a more leisure running experience where you land on your heels, Altra would not be the brand for you, no matter which model you choose.

PLUSH CUSHIONING

A very popular trend in the run game is the maximalist running shoe (i.e. a heavily cushioned shoe). Just look at any pair of Hoka One One shoes, whose claim to fame is their ridiculous levels of cushioning, and the first thing you’ll notice is the ridiculous stack height.

A lot of runners describe these plush cushioned shoes to “running on marshmallows” or “sinking into pillows”. This isn’t necessarily better for your feet or joints, it’s solely a preference. But if you’re planning on running an ultramarathon, or just prefer a ton of cushion for your daily runs, you may like a shoe with plush cushioning.

One caveat to a heavily cushioned is exactly that...they’re often heavier. Just something to keep in mind.

MEDIUM CUSHIONING

Some runners feel that ultra plush cushioning can hinder their run performance. They appreciate a soft landing, but don’t necessarily love the feeling of the foot sinking into the shoe like a pillow, or the extra weight that comes with extra cushioning. These runners prefer a medium cushioned run shoe.

Most medium cushioned run shoes still have a surprising amount of cushioning, but without that squishy, sinky feel. So if you’d prefer riding a little higher on top of your cushioning, a medium cushioned model might be best for you. Most moderately cushioned shoes are great for your average runner, not necessarily looking to break any records.

FIRM, RESPONSIVE CUSHIONING

Many runners prefer a firmer midsole which, at first, might not sound like the most appealing feature. But the reason a lot of runners love them is that a firmer cushioning gives you a springboard effect. They’re designed to absorb your impact and return that energy into your next step. You could think of it like a mini trampoline under your foot – though that’s not literally what it feels like.

Responsive running shoes actually give you an energy return, as you don’t have to exert as much effort to push off with each step.

For this reason, shoes with responsive cushioning can be great for really long runs.

For those who may not know, road running shoes and trail running shoes are two completely different animals. There are a few shoes out there that can cross over to both. But for the most part, you’ll need a shoe that’s specifically built for the type of surface you’ll be running on.

THE PROBLEM WITH WEARING ROAD SHOES ON THE TRAIL

If you wear road running shoes off-road, they’re not likely going to have the support and other features needed to protect you from the uneven terrain. For one example, most trail shoes have a sturdier build than most road shoes to help you step over rocks without rolling your ankle.

THE PROBLEM WITH WEARING TRAIL SHOES ON THE ROAD

On the other hand, road running shoes are typically built with more cushioning than trail shoes, as pavement is a harder surface to land on. So running on pavement in a less cushioned shoe, your joints aren’t going to be as protected against the shock of impact.

And especially trail running, there are different types of shoes for different types of terrains.

 Some models have:

• Deeper lugs to handle mud
• Rockplates to protect against sharp objects poking through the bottom
• Firmer feel with a more aggressive drop for speedier runs

So it’s important to do your best to pick the shoe with the features that will best address the types of surface you’ll be running on most.  

Note: We'll have an entire article dedicated to how to pick the best trail running shoes coming soon. For now, here is a guide on how to pick the best road running shoes.

1. First, let’s look at the different types of runs, and pick the best shoe model that’s designed for that type of run – casual runs, 5ks, ultramarathons, etc.
   
   
2. Next, we’ll narrow it down by factoring in your preferences – how much cushioning you want, and the heel-to-toe drop.
   
   
3. And finally, we’ll really zero in on the best shoe match for you by adding in your needs – your arch type and gait cycle.

You can read through each category, or jump to the section that applies to you:

• • Casual runs
  • Tempo training shoes
  • Racing & speed shoes
  • Long distance shoes

If you plan on doing more casual runs, looking to get some exercise, relieve a little stress, then you’re probably going to want a jack-of-all-trades running shoe.

If you’re going to be working your aerobic and anaerobic systems, doing real intense or interval workouts, you’ll likely be doing Tempo training. This just means that sometimes you may be moving at different paces and movements – sometimes sprinting, sometimes jogging, and at times moving in multi-directions.

If you’re looking to do some races – a 5k, half-marathon, or marathon – then you’ll need a light and speedy road running shoe.  

The last category is long-distance runs – we’re talking ultramarathons – 30, 50, even 100 or more miles. If you’re logging this many miles, you can’t just choose any ol’ running shoe and expect to go pain or injury-free. You need a shoe that’s designed to withstand extreme distance, that isn’t clunky, and won’t weigh you down.

Whew!
That was a ton to cover, but hopefully it helped you decide which running shoes would be the best match for you.

Of course, this is by no means all there is to know about running & running shoes – we’ll have plenty more tips, tricks, and advice coming your way.

And one last thing...

Interested in running your first off-road 5K or improving your time on the next one? Check out our Ultimate 8-Week Training Program for your First Off-Road 5K!