How to Determine Your Foot Type for Running Shoes

To figure out what type of running shoes you should buy, you first need to know that kind of feet you have. A knowledgeable salesperson at a running specialty store can help you find the right running shoe for your foot type, but you can also figure out what type of foot you have on your own.

One way is to just look at your foot. A more accurate method is to examine your footprint by either running in the sand or on paper with wet feet.

There are three different types of feet:

Flat Feet

If you’re looking at your foot, you’ll know you have flat feet if you don’t see any arch. The bottom of your foot, from your toes to your heel, is completely flat. If you do the footprint test, your print will look like a foot-shaped blob. You won’t see an inward curve from your big toe to your heel.

Problem? If you’re flat-footed, you’re most likely an overpronator, which means that your feet roll inward when you run.

What to Buy: You will probably need a running shoe that maintains your stability. Look for the words “motion control” and “stability” on the box of running shoes you are considering. In addition to motion-control shoes, some flat-footed runners also need to wear orthotics (custom-made shoe inserts that correct foot issues).

High-arched Feet

You should be able to easily determine if you have high arches — you’ll notice a high and definite arch on your foot. If you do the footprint test, your print will curve inward, making the middle part of your foot look very skinny. When you push your hand against the bottom of your foot, your arch will stay rigid.

Problem? If you have high arches, you probably supinate or underpronate, which means your feet roll outwards as you run. It’s very important that runners with high arches periodically re-measure their feet because running will cause their arches to gradually fall, making their feet longer.

What to Buy: You need to look for flexible running shoes with a soft midsole that absorbs shock. When buying running shoes, look for options with the words “flexible” or “cushioned” included in their descriptions.

Neutral Feet

If you’ve examined your foot or your footprint and it doesn’t look flat-footed or high-arched, you most likely have a neutral foot type. Your footprint will have a noticeable curve inward, but not by more than 3/4 of an inch.

Problem? As long as you pick a running shoe that doesn’t counteract your foot type, you shouldn’t encounter any problems. This is the most common type of foot, and it’s also the least susceptible to injury provided it’s outfitted with proper footwear.

What to Buy: If you have a neutral foot type, you can choose from a wide variety of running shoes, including ones made for neutral runners or those with slightly flat-footed or high-arched feet. Don’t pick running shoes that have a lot of stability or motion control.

Can I Return Running Shoes?

If you bought your running shoes at a specialty running store and they’re less than two weeks old and clean, most running shops will take them back. Bring back the shoes with your receipt and the box they came in, and work with the staff to find the right running shoes for you.

When you’re shopping for running shoes, make sure you ask about the store’s return policy, so there are no surprises if you do need to return them. Here are some other running shoe shopping tips:

Try shoes on towards the end of the day, or after a run. Your feet tend to swell throughout the day and when you run, so you’ll get a more accurate fit.
Bring your current running shoes. By looking at the wear patterns, the salesperson can tell about your running gait. If you wear orthotics or shoe inserts, bring them, since they’’ll affect the way your shoe fits.
Wear your running socks to ensure the right fit. If you don’t have running socks, pick some up at the store. You’ll want to get socks made of special acrylics or polyester blends that are designed to wick moisture and keep your feet dry. When cotton socks get wet, they stay wet, which leads to blisters.
Make sure the running store salesperson does a foot and gait analysis. By examining your feet, watching you run, he or she can recommend the right shoes for you.