Understanding Your Foot Type
Getting to know your foot type is one of the smartest steps you can take before buying your next pair of running shoes. Everyone’s feet are a little different — whether you’ve got flat feet, high arches, or something in between — and figuring out where you fall on that spectrum can make a big difference in comfort, performance, and injury prevention.
One easy way to check your arch type is by doing the wet foot test. Just wet the bottom of your foot and step onto something like a paper towel or a piece of cardboard. Now take a look at the print. If you can see almost your entire foot with barely any curve on the inside, chances are you have flat feet. If there’s a dramatic curve and only a sliver of your foot shows, you likely have high arches. Something in the middle suggests a neutral arch.
Once you know your foot type, choosing the right shoe becomes a whole lot easier. If you’re flat-footed like me, you’ll probably benefit from stability or motion control shoes, which offer extra support and help reduce overpronation. If you’ve got high arches, cushioned shoes are usually the way to go — they offer better shock absorption and flexibility. Neutral arch? Lucky you — you’ve got more options and can usually go with either neutral or stability shoes based on comfort. I used to just go with whatever shoes were trending, but learning more about my feet helped me realise how much of a difference the right pair can make.
Your foot structure really does impact your running style. Flat feet might mean more instability, and high arches can lead to higher impact and potential stress injuries. So don’t overlook this step — the right shoes can totally change how running feels for you. Plus, who doesn’t love a reason to shop for new gear?
Types of Running Shoes
Once you know your foot type, it’s time to explore the different types of running shoes — and trust me, not all shoes are created equal. Choosing the right kind of support can really elevate your running experience.
If you love a soft landing or tend to run long distances, you’ll probably enjoy cushioning shoes. They’re designed to absorb impact and keep things comfortable over time. Runners with a neutral stride or those who land on their midfoot or forefoot often find this style incredibly supportive.
Stability shoes are a great match for those of us who slightly overpronate — when your foot rolls in a bit too much. These shoes usually include extra support through the midsole to help your stride stay aligned. If you’ve got a medium arch and sometimes struggle with aches or fatigue, these might be the shoes your feet have been waiting for.
Now, if you’re someone who deals with severe overpronation, motion control shoes might be your best bet. These have firmer support features and are ideal for runners with flat feet who need that extra structure to keep everything in line. I didn’t realise how much my shoes were doing for me until I switched to the right pair — the difference was huge.
The key here is to match your foot type and running style to the right category of shoe. There’s no one-size-fits-all solution, so don’t be afraid to get curious, test different types, or even chat with a specialist if you’re not sure where to start.
Choosing the Right Fit
Getting the right fit might sound obvious, but it’s something runners (myself included!) sometimes overlook. And honestly, it can make or break your run.
Start with length — you’ll want about a thumb’s width of space between your longest toe and the front of the shoe. This gives your feet room to move, especially when they swell on longer runs. Equally important? The width. Whether you’ve got narrow feet or a wider forefoot, there are options out there to suit your shape. You want a fit that’s secure around the midfoot, but never tight or pinching at the toes.
Remember, each brand is different. Even if you’re loyal to one, it’s worth exploring a few others because heel height, arch support, and toe box shape can vary quite a bit. That variety can actually work in your favour — you might find a perfect fit where you least expect it. And yes, sizes may differ, so always trust the feel over the number.
Trying Before You Buy: Key Considerations
Before you commit to a new pair of running shoes, try them on — seriously. I know online deals are tempting, but getting the fit and feel right in person can save you from a lot of discomfort down the road.
If the store lets you, do a test jog — even just a few steps in-store. This gives you a feel for how the shoe responds to movement and impact. Focus on three things: comfort, support, and shock absorption. A good pair should hug your foot comfortably, absorb impact without being too soft, and support your arch type well.
Here’s another trick: bring your running socks (the ones you usually wear) and any orthotics you use. These little details can totally change how the shoe fits and feels. The more accurately you can replicate your real running setup, the better your decision will be.
Trying before buying gives you confidence that your shoes will support your stride, your distance goals, and — most importantly — your body. After all, if you’re investing in your running journey, your feet deserve to be treated right.
Your Next Read
What were your first pair of running shoes?