When choosing to buy a new running shoe, it can be difficult to know where to start. From the type of cushioning you need, to the type of insole that will suit you best, there are lots of factors to consider when choosing the shoes that are right for your feet. Wearing the right shoes is vital to allow comfortable, efficient running and more importantly, prevent injury.
So, where do we start?
Understanding your running style
The first step is to understand your own running style. Study how you naturally proceed through your running stride, and how your feet land on the ground. Your shoes will require different features depending on your unique running style. When you are running, do your feet land flat on the ground? Or, like many of us, do you notice some rolling one way or another? This is known as overpronation vs underpronation.
What is overpronation vs underpronation?
Pronation involves the natural movement of the foot that occurs during landing while running or doing other forms of exercise. There is no good or bad way to land, but being aware of your technique will help you find the right shoe to run more comfortably and help to avoid injury.
👟 Overpronation: Feet that overpronate tend to roll inward when they hit the ground, putting unnecessary pressure on your toes. Everyone’s foot should do a little rolling, but if the foot rolls inward more than 15%, then it is considered overpronation.
💡Top Tip: Not sure if your feet overpronate? Check for wear on the inside tread of your shoes.
👟 Underpronation (or supination): This causes the foot to roll outward. Supination can be seen when walking, as your foot may seem to lean on the outer edge when hitting the ground.
💡 Top Tip: Check your shoes to see if the outer tread is worn out to determine if you underpronate.
So, what running shoes should I wear?
While a professional diagnosis is a good option, there are also some general guidelines for runners who overpronate or supinate, from avid runner and blogger Tonya Russell.
Overpronators: Look for shoes with support technologies that guide your feet and legs through your stride. These shoes will tend to have the most cushioning.
Supinators: Look for more neutral shoes with soft cushioning to protect your feet from sustained stress. These will have less cushioning than shoes for overpronators, but more cushioning than your standard running shoe.
Want to test out your running shoes by taking part in the Bristol Run Series? The Bristol Run Series is a mix of virtual and in-person running events, so you can get involved no matter where you are! Find out more on the Sport, Exercise and Health website.
