Running Shoes: How to Find Your Best Fit


If you run, proper footwear is essential to avoid injury and enhance your performance.

Find your best fit by first determining your foot type.

Either visit a foot doctor for a gait analysis or take the “wet test.” Simply wet the bottom of each of foot and step onto a paper bag. After a minute, step off and observe the imprint left by your foot.

High          |         Neutral        |    Flat/Low

(Supinator)                                                           (Pronator)

Can lead to overpronation (ankle rolls inward).
›› best shoe: supportive, provides stability and motion control.

Can lead to underpronation (too much weight on outside of feet).
›› best shoe: cushioned, softer midsole and more flexibility.

In-between flat foot and high arch.
›› best shoe: equal amounts of stability and cushioning

While shoe shopping

  • Have your feet measured while you’re standing.
  • Always try on both shoes and test your running shoes while still in the store.
  • Shop for shoes later in the day as feet tend to swell during the day.
  • Buy shoes that don’t pinch your toes, either at the tips or across the toe box. Wear or buy the socks you’ll wear when you run.
  • If you wear orthotics, bring them. You need to see how the shoe fits with the orthotic inside.

Change your shoes every 500 miles or once a year as the shoe midsole has a shelf life of 18 months or less. Suffer from bunions? Look for shoes that provide soft mesh at the sides for more comfort and cushioning, a wide toe box, and a snug heel for stability. In some cases, a custom-molded orthotics is needed for the perfect fit.

Get a full foot exam by a podiatrist at least twice a year. Also, make sure your feet are checked at every healthcare visit. If you develop any foot pain, redness, or sores, see your podiatrist as soon as possible. Conduct a daily foot exam (see below).

›› Daily Foot Exam

  • Check for loss of sensation in the feet (called neuropathy).
  • Examine skin for calluses, blisters, sores, excessively dry or cracked skin, or anything unusual. Look for signs of decreased circulation such as thin, fragile, shiny skin with loss of hair.
  • Check the feet for extreme temperatures (excessive warmth or coldness) and toenails for thickening, ingrown corners, excessive length, and fungal infection.
  • Inspect socks for blood or any discharge.
  • Examine footwear for torn linings, small pebbles, improper fit, and irritating seams.

If you have trouble reaching your feet to complete your daily foot exam, prop up a mirror on the floor or ask a friend or family member for help.

You can obtain a list of recommended shoes for all foot types at PRO Sports Club Podiatry or make an appointment with our foot doctor. Receive a 20% discount on shoes purchased at the Pro Shop with the visit.

By Dr. J Mari Adad, Podiatrist

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