How do I Choose a Running Shoe?

The following comes to us from Phil Hoffland, Owner Runners Gate- Lakeville, MN

There’s no single ‘best shoe’ – everyone has different needs. All sorts of things - your biomechanics, your weight, the surfaces you run on, and obviously, the shape of your feet - mean that one person's ideal shoe can be terrible for another person.
Shoes are divided into three main categories; cushioned, stability and motion control; and three minor ones; performance training, racing and trail. The first three are everyday options and are categorized essentially by your biomechanical needs; the second three are more specialized and you’d often only consider them as second shoes.
Cushioned ShoesYou should wear cushioned shoes if you are a runner who needs maximum midsole cushioning and minimum medial (arch-side) support. These shoes are best suited for biomechanically efficient runners (you don't overpronate), and midfoot or forefoot strikers. Runners who do best in cushioned shoes often have moderate to high arches.

Stability ShoesYou should wear stability shoes if you are a runner who needs medial (arch-side) support and good midsole cushioning. These shoes are best suited for runners who are mild to moderate overpronators, and/or need added support and durability.

Motion Control ShoesYou should wear motion-control shoes if you are a runner who overpronates moderately to severely. Motion-control shoes will give you maximum rearfoot control and extra support on the medial (arch) side of the foot. Motion-control shoes are also best suited for big or heavy runners who need plenty of support and durability. These runners often have low arches (flat feet).

Performance Training ShoesYou should wear performance-training shoes if you are a runner who wants a light, well-balanced shoe suitable for racing, speedwork, or daily training. These shoes are best-suited for fast, efficient runners who want to train in them. Moderate overpronators can also train and race in some of these shoes.

Racing ShoesYou should wear racing shoes if you have a biomechanically efficient stride, don't have any current injuries, and want an exceptionally fast, lightweight shoe for races. Many runners use performance training shoes or their regular training shoes for races.

Trail ShoesYou should wear trail shoes if you are a runner who frequently runs off-road, and are looking for rugged shoes with great outsole traction and some weather- and water-resistant qualities. Many trail shoes are built low-to-the-ground for added stability on rough trails.

What is Pronation?Pronation is simply a normal foot in motion, from foot-strike on the outside of the heel through the inward roll of the foot. Pronation occurs as the foot rolls from the outer edge to the inner edge. Everyone pronates, and the initial pronation is considered an important and healthy response to the intense amount of shock imposed upon the foot and is integral to propelling you forward. If the foot pronates too much or too little and does so frequently, several biomechanical problems may result that will cause a decrease in performance and increase the possibility of injury.What is Over-pronation?Over-pronators generally land in a pronated position and continue to roll significantly inward as they go from heel strike to toe off. They exhibit excessive inward motion and are best served with motion-control shoes which assist in controlling the excessive inward motion of the shoe.What is Under-pronation?Under-pronators generally land in a significantly supinated position and experience very little pronation, meaning from impact to toe-off their foot rolls inward less that the norm. They do not have enough inward motion and therefore can benefit from cushioned-based shoes, and lightweight performance shoes, which allow and promote the foot to follow the natural pronation movement.
How to tell what I am?The easiest way to determine your running gait is by looking at one of your used pair of shoes.Place the shoes side by side on a table, toes pointing away from you. Look at the shoes from eye-level and you should be able to see one of three scenarios...If the shoes have a slight or significant inward tilt, then you exhibit an over-pronation running gait.If the shoes have a slight or significant outward tilt, then you exhibit an under-pronation (supination) running gait.If the shoes appear to be neutral and do not tilt inward nor out, then you exhibit a pronation-neutral running gait. Pronation-neutral runners have the full range of shoe options available and typically choose based on individual preference.

Another step in finding your basic shoe needs is to try our 'Wet Test', below or, preferably, to visit an experienced shoe retailer, Runner’s Gate.
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. Take note: 'roughly'! It's a handy starting point.
The Normal FootNormal 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 shoes with moderate control features.
The Flat FootThis 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.
The High-Arched FootThis 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.