First of all lets find out what style/gait you are and then find the right running or walking shoes to match your gait. Its important you’re fitted with the correct shoes, otherwise injury will occur.
We all pronate…this is the way the foot rolls inward when you run or walk. It’s part of the natural movement that helps the lower leg deal with shock. Some people pronate more (overpronation) or less (underpronation) than others….this isn’t a bad thing, however it does affect the way you run or walk and may increase the risk of injury, if your wearing the wrong type of shoes. So knowing your pronation style is an important factor when choosing the right shoes.
What is pronation
Pronation occurs at the joint below the ankle, the subtalar joint. It describes the inward rolling motion of the foot just after it lands on the ground. This moment is called initial contact, which is part of the stance phase of the gait cycle.
Running or walking shoes are designed today specifically for different pronation patterns. When you pick your next pair of shoes, your pronation type is a very important factor in your choice.
Listed below are the 3 types of pronation and the most suitable running or walking shoes for each of the types. I run in Asics, so the shoes listed below are all Asics shoes. Click on the shoes for more information.
How To Determine What Type You Are:
Neutral pronation
You are likely to be a neutral pronator if the soles of your shoes show wear in an S-shaped pattern, from the outer (lateral) heel to the big toe. When you have a normal pronation pattern you can run or walk in a wide variety of shoes, but specialised neutral shoes that offer cushioning and support are most suitable. The GEL-NIMBUS is the leading cushioning model for neutral runners or walkers.
Neutral shoes
WOMEN GEL-NIMBUS 17
MEN GEL-NIMBUS 17
WOMEN GT-1000 3 G-TX
MEN GT-1000 3 G-TX
Underpronation
Underpronation, also known as supination, is when the foot doesn’t pronate much. The outer or lateral side of the heel hits the ground at an increased angle, and little or no normal pronation occurs, resulting in a large transmission of shock through the lower leg. This lateral loading of the foot continues for the entire stance phase of gait, further affecting efficiency.
Underpronation shoes
WOMEN GEL-NIMBUS 16
MEN GEL-NIMBUS 16
MEN GEL-CUMULUS 17
WOMEN GEL-CUMULUS 17
As underpronators tend to be susceptible to shock-related injuries like stress fractures, you should choose a neutral shoe with plenty of cushioning.
Overpronation
Overpronation is when the foot rolls in excessively, or at a time when it should not, for instance late in the stance phase of gait. In this case much weight is transferred to the inner or medial side of the foot, and as you move forward the load is borne by the inner edge rather than the ball of the foot. This destabilises the foot, which will attempt to regain stability by compensating for the inward movement. In a kind of chain reaction, this in turn affects the biomechanical efficiency of the leg, especially the knee and hip.
Overpronation shoes
WOMEN GEL-KAYANO 21
MEN GEL-KAYANO 21
The shoes of an overpronator will show extra wear on the inside of the heel and under the ball of the foot, especially the big toe.
Overpronators should consider choosing maximum support or structured cushioning shoes. Shoes in both of these categories will help your feet distribute the impact more effectively. The GEL-KAYANO is a leading structured cushioning shoe.
SEVERE OVERPRONATION SHOES
WOMEN GEL-FOUNDATION 8
MEN GEL-FOUNDATION 8
Maximum stability is what you need.
HIGHLIGHTS
| • Pronation is the way your foot rolls inward when you walk and run• It affects the type of shoe you need to get• Neutral pronators are safe to wear a wide variety of shoes• Overpronators should look for maximum support or structured cushioning shoes• Underpronators need lots of cushioning to avoid impact injuries |
Running and walking should be fun and enjoyable, hope this was of help.
9 thoughts on “How To Buy Running or Walking Shoes”
Thanks for sharing! Didnt know that there was a science to buying running shoes! Im looking at the pink and blue for my next buy. They look super cute and comfy!
Hi there
Thanks for your comments. Enjoy your running in those new pink and blue shoes…happy running 🙂
Murray
Great post and I loved all of the comments. After runnnig outside for 2 Toronto winters, my runnnig shoes have seen better days. I love Adidas shoes I’ve tried Nike and New Balance and always come back to Adidas. And even though, I like to take chances with clothes and regular shoes I like my runners as plain as can be! Thanks for the tips I’m motivated to get out there and buy a new pair.
Hi there,
Thanks for visiting my website and leaving your comments. That’s great you have a band you like, at the end of the day it doesn’t matter what band of shoe you buy as long as it suites your pronation. Good luck with your running.
Murray
hi there
I had no idea that pronation could have such an effect on the type of running shoes one buys. However, from your article I can see that choosing the wrong type of running shoes could certainly lead to pain for the runner. And that could lead to further injuries. I see running shoes as an investment, one has to choose them carefully
Hi Emily,
Thanks for visiting my website. Yes choosing the correct running shoes is very important…pleased you found the article of interest and thanks for your comments.
Murray
I’m truly enjoying the design and layout of your blog.
It’s a very easy on the eyes which makes it much more pleasant for me to come here and visit more often. Did you hire out
a developer to create your theme? Excellent work!
Hi there,
thanks so much for your nice comments. Pleased you like the lay out of my site. I designed it myself…I’ve used Word Press. They have lots of different themes and a great support team to help you design a website. I’ve still got lots more interesting things to add, so come back and visit soon.
Murray