An important (and huge) part of my job is fitting customers in the right shoe. Often times this is done with the help of a gait analysis tool – but watching a person walk barefoot and studying the arch type/movement is an easy mechanism that doesn’t require extra equipment. Regardless of the approach, the result is always the same: I want to fit a customer in a shoe that is best for them.
different shoes for different runs
Every person pronates to an extent – but it’s what happens when you’re fully weight-bearing (within your foot/arch) that helps determine what shoe is best for you. While arch type is not fool-proof for fitting, it’s important to know if you have a high, mid, or low arch.
High arch: very rigid; not much movement in the foot/arch when fully weight-bearing or during the gait cycle
Mid to low arch: more flexible; lots of movement in the foot/arch when fully weight-bearing or during the gait cycle.
From there, it’s helpful to have someone watch you walk (or run) without shoes and socks. This enables us to see what’s happening during your gait cycle; are you neutral, or do you over-pronate or supinate?
Neutral: In running, neutral pronation occurs when the foot experiences a normal, healthy amount of pronation
You need a shoes with a lot of cushion, in the neutral category; examples include: Brooks Ghost, Brooks Glycerin, and Brooks Pure Flow
Supination: In running, supination (also referred to as underpronation) is the insufficient inward roll of the foot after landing
You need a shoes with a lot of cushion, in the neutral category; examples include: Brooks Ghost and Brooks Glycerin
Over-pronation: In running, over-pronation is the inward roll of the foot 
You need a shoe with support; in the stability category; examples include Brooks Adrenaline, Brooks Trance, and Brooks Pure Cadence
Once you determine, what type of foot you have and what type of shoe you need, it’s important to try on a variety of brands. Just because a shoe was voted “best update” or “best fit & feel” by a prestigious running magazine, does not mean it’s the right shoe for you.
More than anything, owning the right shoe can help prevent injuries and keep you healthy (for many more miles to come)!
Final Tips:
- Try a variety of brands – Brooks, Asics, Mizuno, and Saucony make really great running shoes
- Don’t buy a shoe based on color – it usually doesn’t end well. If you end up with a shoe that’s the right fit and beautiful, even better!
- Size up – you want one thumbnail between your big toe and the end of the shoe. This will allow your feet to swell (totally normal) and you won’t get black toenails as you increase your mileage
- Check out your local running store – most running stores preform gait analysis for free. Leave it up to the experts; staff will recommend the best shoe based on what they see
Local running stores that perform gait analysis:
Pacers
Potomac River Running
Charm City Run
Fleet Feet
The Running Company
Have you had your gait analyzed?
If you have questions, feel free to email me at willrunformargaritas@gmail.com
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great post, Melody! The right shoe really does make a world of difference.
My favorite dorky Disney quote on the topic, “The right shoe can change your life – just ask Cinderella!”
I second getting properly fitted! When I first started running, I was just wearing hand-me-down sneakers from my cousin. They were the perfect size, and that was about it. I over-pronated, she didn’t (and I didn’t even know what overpronation was at that time!), the sneakers were obviously well-loved and weren’t very fit for more mileage. That’s just asking for an injury!
Great post! Thanks!
Great post. I love the Pure Cadence and they’ve been my go-to shoe for quite awhile now…so imagine how ecstatic I was when they came out in neon pink! 🙂
I had a gait analysis done at the RnR Seattle expo by Brooks, and it was awesome. They used a treadmill and video, then showed me angles of my pronation. I loved it! Luckily, I also found out I was wearing the right shoe for me (Adrenaline.)
Awesome! I wonder if we met?! I was working the event, and also performing gait analysis. Glad you’re wearing the right shoe – Adrenaline is a great choice 🙂
I have been fitted several times – I used to wear the Brooks Adrenalines, but they messed up when they changed the 12’s – now they are way to big for my feet. To wide, to much room in the toe box, the heel fits weird.. I’m actually pretty upset about it – I’m currently wearing the Saucony Guide 5’s, which I hate. I’ll be going back to my local store soon to get fitted…again… for the 3rd time since brooks changed the adrenaline.
Great information Melody. I wore the Adrenaline model for over 10 years and recently switched to the Ghost 5 and PureConnect. I am loving both, but especially the PureConnect. I think that the PureConnect has really helped me with forefoot running.
Thanks for this, Melody. I think the pictures go a long way in understanding the different gait types. Interesting that you state this should be done without shoes and socks (logical) because all the running stores I know of have you wear shoes for gait analysis.
I’m one of the few supinators on the planet, so finding appropriate shoes is difficult. (So many stability shoes out there!) Thanks for the recommendations.
I might need your help! I always ran in Saucony. I went to the local running store, they gave me a pair and it worked. First it was the Hurricane and then they switched me to the Guide 4. LOved both of them.This year I needed a new pair and they gave me the Guide 5. And it didn’t work. Since then I tried 3 more pairs, different brands. Some runs I’m fine and others, either my left foot hurts (with stability shoe) or my right one hurt (with neutral shoe). The last one I got and I thought felt good was the Brooks Defyance. Initially good and I ran up to 6-8 miles at a time in it. Last week after 2 miles, it hurt. I bought all Guide 4’s that were available online and should be good until the end of the year. But then I really need to have a new shoe. Any suggestions?
I had my run analyzed at a Road Runners store when I lived in CA. BEST thing I ever did! I used to have horrible hip pain when I ran, but now that I have the right sneakers, I feel AWESOME! I really enjoyed this post!
I used to be recommended this web site by way of my cousin.
I’m no longer positive whether or not this post is written through him as no one else realize such detailed about my problem. You’re wonderful!
Thanks!