Match the Shoes to Your Arch and Gait
Pronation is the way your foot hits the ground.
- high arch: under-pronation which means that your foot doesn’t rotate inward enough to effectively absorb impact forces.
- flat-arch: over-pronation which means that the foot rotates inwards too much.
Running shoes come in three main categories:
“Flat-footed, over-pronators do best with motion-control or stability running shoes since they prevent excessive foot motion,” says Glenn Gaesser, PhD, a professor of exercise physiology at the University of Virginia, in Charlottesville. If you have high arches and under-pronate, go with neutral-cushioned running shoes. “This type of foot needs more impact protection,” notes Gaesser. Runners with normal arches and normal pronation usually do fine with any type of running shoe:
- high arches & under-pronators—-> neutral cushioned running shoes
- flat arches & over-pronators——-> motion-control or stability running shoes
- normal arches & normal pronation–> any type of running shoes