How to Choose the Proper Running or Walking Shoe

Running and walking are great ways to get in shape, but in order to help prevent lower extremity injuries and provide comfort for your feet, it is important to buy shoes for your specific foot type. According to Runner’s World there are three basic foot types: pronators, supinators, and neutral or normal.  Runners and walkers should purchase shoes that are specifically designed for their foot and arch.

Pronators: Motion control shoes, an example would be the Asics GT-2000™ 2

Supinators: Cushioning/flexible shoes an example would be the Asics, GEL-CUMULUS® 15

Neutral: Stability shoe, an example would be the Brooks Ghost 6

If new shoes cannot be purchased, orthotics can be used to help provide a custom fit and relief from discomfort due to improper fit and/or injuries. According to Dr. Michael Gross, " Orthotic shoe inserts are very effective in providing symptomatic relief of lower extremity complaints in running athletes. Inserts adjust the bio-mechanical variables associated with with running injuries and reduce the effect of high stresses produced by running activities." 

It is also important to replace your running and walking shoes every 350-500 miles. The type of surface ( track, road, trail, etc.) will impact the wear and tear on the shoe. Running with old shoes can cause injuries to the lower extremities because old shoes do not effectively absorb the shock created from the impact during a run.

It is important to know the type of feet you have in order to purchase the appropriate type of footwear or orthotic. Proper footwear can make a big difference in performance and health.

The video below demonstrates how you would test for your specific foot type.