Which Type of Shoes Should You Wear?

There are many ways to make an educated guess at which type of running shoe is best for you. If you’re already running, look at the forefoot of your old shoes. (Don’t bother looking at the heel, because almost all runners land on the outside heel. It’s what happens after landing that determines your needs.) Neutral runners usually see wear in the center of the forefoot; overpronators often find wear near the big toe; supinators may find wear toward the little toe. Also, examine your old shoes from the back when they’re on a level surface. Do the heel counters tilt in significantly? If so, you’re probably an overpronator.

Also, if you’ve had any running injuries, these can give clues as to your biomechanics. Overpronators tend to get injuries caused by soft-tissue fatigue, such as tendinitis and knee problems, because of the extra motion required of their muscles, tendons, and ligaments. In contrast, supinators subject their bodies to great amounts of shock because their feet move through too small a range of motion. As a result, they’re susceptible to such injuries as ankle sprains, stress fractures, and shin splints.
If you’re new to running, have a friend watch you from behind while you walk and run. Have your friend note what happens to your feet after your heel has landed. If it looks as though the inner part of your heel is still in contact with the ground when you’re pushing off to the next stride, then you’re probably an overpronator. If your heel appears relatively flat when you push off, you’re probably a neutral runner. And if it seems that your foot is moving toward the outside as you push off, you’re part of that rare breed of supinators. A good sales clerk at a running shoe store should be able to make the same assessment for you.