There's no single 'best shoe' - everyone has
different needs. All sorts of things effect which type of shoe will best
suit your running style - your biomechanics, your weight, the surfaces you
run on, and obviously, the shape of your feet - this means that one person's
ideal shoe can be terrible for another person.
Running shoes commonly fall into three main
categories, cushioned, stability and motion control.
The first step in finding your shoe needs is to try
the 'Wet Test', below or, preferably, to visit a biomechanics expert and
have your gait analysed.
The Wet Test works on the basis that the shape of
your wet footprint on a dry floor or piece of paper roughly correlates with
the amount of stability you might need in your shoe. The test will show you
what features you should look for and equip you with the basic knowledge you
need in deciding which shoe is right for you.
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The Normal Foot
Normal feet have a normal-sized arch and will leave a wet footprint that has
a flare, but shows the forefoot and heel connected by a broad band. A normal
foot lands on the outside of the heel and rolls inwards slightly to absorb
shock. It's the foot of a runner who is biomechanically efficient and
therefore doesn't need a motion control shoe.
Best shoes: Stability or Cushioned shoes
with moderate control features.
Stability shoes offer a good blend of cushioning, medial support (to limit
excessive inward rolling of the foot, which can cause injury) and
durability. To provide stability, they often have a medial post or
dual-density midsole - these are features that provide a firmer density
under the inner edge of your foot. They are usually built on a semicurved
last.
You should buy these if: you are a midweight
runner who doesn't have any severe motion control problems and wants a shoe
with some medial support and good durability. Runners with normal arches are
often fine in stability shoes.
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The Flat Foot
This has a low arch and leaves a print which looks like the whole sole of
the foot. It usually indicates an overpronated foot - one that strikes on
the outside of the heel and rolls inwards (pronates) excessively. Over time,
this can cause many different types of overuse injuries.
Best shoes: Motion control shoes, or high
stability shoes with firm midsoles and control features that reduce the
degree of pronation. Stay away from highly cushioned, highly curved shoes,
which lack stability features.
Motion control shoes are the most rigid, control-oriented running shoes.
They're designed to slow down or limit extreme inward rolling of the foot
and ankle, which can cause injury (this excessive rolling is called 'overpronation').
Motion
control shoes are generally heavy but very durable. They may include
features such as a medial post (a firmer section under the inner edge of
your foot, for pronation control); a polyurethane midsole (for midsole
durability) and a carbon rubber outsole (for outsole durability). Many are
built on a straight last, which offers stability and maximum support on the
inner side of your foot.
You
should buy these if: you are an
overpronator who needs control features and places a premium on durability;
or you wear orthoses (sculpted shoe inserts) and want a firm midsole and
deep heel counter; or you are a heavy runner who needs extra durability and
control. Runners with flat feet often do best in motion control shoes.
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The High-Arched
Foot
This leaves a print showing a very narrow band or no band at all between the
forefoot and the heel. A curved, highly arched foot is generally supinated
or underpronated. Because it doesn't pronate enough, it's not usually an
effective shock absorber.
Best shoes: Cushioned (or 'neutral') shoes
with plenty of flexibility to encourage foot motion. Stay away from motion
control or stability shoes, which reduce foot mobility.
Cushioned shoes generally have the softest midsoles and the least added
stability. They are usually built on a semicurved or curved last to
encourage foot motion, which is helpful for runners who have rigid, immobile
feet ('underpronators').
You
should buy these if: you are an
efficient runner whose feet don't roll inwards excessively ('overpronate')
when you run. Runners with high arches often do best in cushioned shoes
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