Choose running shoes accord with foot type

Before choosing the right running shoes for yourself, you need to have a clear idea of your foot type and pace.

The human foot usually has a typically curved arch called an arch. When doing a wet footprint test, you leave a gap in the middle of the footprint. According to the size of the missing part, the human foot can be divided into a regular foot, flat foot and arched foot.

Wet footprints to measure foot shape: step on a piece of white paper with the right foot stained with water or ink. Find the widest point on each side of the footprint and draw two parallel lines vertically. Find a position, sitting on the curve of the missing part, which is closest to the right vertical line, and draw a line vertically — Area A on the left and area B on the right. Then you could find what type your foot is according to the proportion of A and B zones.

Standard foot type: the ratio of zone A to zone B is close to 2:1.

Features: during movement, the foot usually lands on the outside of the foot, with the ankle slightly bent inward to absorb vibrations.

Best running shoes, a pair of shoes that provide some stability.

Note: generally speaking, shoes that improve motor control are not necessary for a pair of feet with a normal biomechanical arch.

Flat foot: the ratio between A and B should be less than or equal to 1:1. Area A is smaller than An ideal footprint.

Features: the arches are shallow, and the prints look like the entire sole. When running, the feet usually land on the outside, and the ankles show excessive outward bending. Over time, different degrees of fatigue damage will occur.

Best running shoes: running shoes that control arch drop, firm soles, provide movement control, or high stability.

Warning: avoid running shoes that have proper shock absorption because they can be less stable.

Arched foot: the ratio between A and B should be higher than 2:1. Area A is more substantial than A standard footprint.

Features: the footprint shows a small imprint. In severe cases, there is no B zone. This type of foot is usually in the external rotation state, which provides excellent flexibility. Still, the arch itself does not provide enough shock absorption.

Best running shoes: running shoes with shock absorbers provide enough flexibility to protect your feet from vibrations.

Reminder: running shoes with sound shock absorbers have less flexibility.

Gait means the outside of the sole contacts the ground first when you are running. People with the same foot type may experience different wear and wear on the soles of their shoes. It is because each person runs in a different posture. The average landing of the foot during movement is to land on the heel first, then place your weight on the whole ball of the foot, then make a smooth transition to the five toes and push on the ground at the same time.

Severe pronation: when running, the tip of the foot will cause the ankle to turn inward, and the centre of the foot will turn seriously after landing, with the centre of gravity falling on the inside of the foot. Feet and ankles do not provide excellent stability to the body, and vibrations from the ground are not absorbed efficiently.

The most suitable running shoes is excellent stability, with movement control function.

Normal gait: at the end of a gait cycle, the tip of the foot causes the ankle to spin slightly outward. The foot and ankle should stay in line with the calf. After landing, the centre of gravity will rest on the sole. It means that the feet and ankles effectively absorb vibrations from the ground, supporting and stabilizing the body. Get your toes on the ground ready.

The most suitable running shoes: running shoes with proper shock absorption.

Foot spin means that the tip of a  foot will cause the ankle to spin outward when running —the weight falls on the outside of the foot. But the centre of the foot does not turn inward during the entire gait cycle. Since the outside of a  foot continues to stress after touchdown, it causes the little toe to take most of the pressure as a  foot pushes the ground.

The most suitable running shoes: running shoes with intense softness and shock absorption function, especially running shoes with moderate density and air permeability interlayer in the sole.

A right running shoe should meet the following conditions:

  • the heel should be firm to make the heel stable and not easy to tilt.
  • The upper part of the heel should have proper protruding lining tongue, can protect Achilles tendon already, won’t stimulate Achilles tendon just to go.
  • The lower part of the shoelace should be lined with a tongue to protect the instep and the extensor tendon.
  • The toe tip should be high and round so as not to pinch the toe or cause blood in the toenail.
  • The heel should be broad and firm, and the sole should have a soft interlayer to absorb the impact. The end must be sloped forward to facilitate foot movement.
  • Single wants layer, the thickness before and after and material are different. The part that the lowest layer contacts the ground directly should be not only firm and wear-resistant but also soft enough to buffer. Also, it must have an appropriate distribution of bump, just have traction to the ground, just do not slip.
  • The first 1/3 of the sole should be soft to fit the backbend of the universal toe joint and reduce the damage to the Achilles tendon.
  • The best time to choose shoes is in the afternoon. Because the feet have been moving for hours, they will be bigger than they were in the morning. You should wear sports socks when choosing running shoes. You had better wear new footwear first, then wear the old pump on the other foot. After such mutual comparison, just two feet wear new shoe, the easiest to see whether it fits or not.
  • Toe front should reserve a space and cannot touch with toe head. Because she wears a long time may become wide, but won’t grow, because this shoe length must exceed the actual length of the foot more 2, 3 centimetres, which is more appropriate.
  • Running shoes from different brands sell at different prices. Some are high as hundreds yuan. Frankly speaking, there is no need to buy the most expensive one because those are often the race shoes of the famous brand.  Running shoes of this kind of race are not suitable for the training at ordinary times, so do not be confused by the price.
  • Uppers also have a significant impact on prices. Uppers made of fine leather are more durable in theory, but in practice, they tend to wear out first. The GTX fabric and nylon mesh uppers are lighter, having better air permeability. They are easier to keep dry and cold,  moderately stretched to accommodate slightly swollen feet during long runs. All of which are advantages of GTX, so you don’t have to stick with leather shoes.

According to the above principles, you can buy a good pair of jogging shoes.

But do not wear running shoes to engage in basketball, tennis and other ball games because both sides of a sneaker need personal aggrandizement. To facilitate the rotation of the foot and a sudden movement, the thickness of the sole is also relatively flat. If you wear running shoe to play basketball, tennis and so on can often produce sports injury or sprain afoot.