Whether you are a seasoned marathon runner or a casual treadmill enthusiast, selecting the right running shoe is crucial for your foot health and overall performance. With so many colors, styles, and brands on the market, it can be hard to find the perfect fit. 

To help you through the selection process, the team of podiatrists at Physicians Footcare has compiled a list of tips to help you find the perfect running shoe for your foot structure and running style. 

Consider Your Arch Type 

When shopping for a running shoe it is important to consider your foot’s arch type as this will influence how the shoe fits and feels. Our podiatrists have made the following shoe style recommendations to support your foot’s arch type and structure. 

• If you have medium arches you are in luck. You can wear a wide variety of styles and brands, just make sure that your chosen style has cushioning and arch support. 
• If you have high arches, you will need a running shoe that has extra cushioning. Runners with high arches place more force on the outside of the feet and added cushioning will help provide more shock absorption. 
• For those with low arches, a shoe with stability is precisely what you need. Feet with low arches roll to the inside of the body when they hit the pavement. To counter this movement, look for shoes with a firm material on the inside of the midsole. 
• Runners with flat feet should opt for shoes with firm heels and optimal arch support. These features will work to counteract overpronation and make running more comfortable. 

Inefficient arch support is a big contributor to foot pain felt during and after running. If you need clarification on what arch type consult with your podiatrist, they will be able to give you more information about your foot structure and best practices. 

Running Surfaces

Different terrains and running surfaces require different types of running shoes. Podiatrists say you should consider where you will be running when shopping for a running sneaker as this will help prevent running-related foot pain.

• Natural terrain runners should look for heavy and more bulky sneakers. These rough and uneven surfaces require a shoe with more traction, cushioning, and support. 
• Those who opt for a smoother run can wear a more lightweight running shoe. For example, road, track, or treadmill running requires shoes with less traction.

For avid runners, podiatrists also recommend that you switch your running shoes out every three to five hundred miles. If you are switching up your running route or terrain style you should consider buying a new pair based on these recommendations. 

The Perfect Fit

There is no need for a “break-in” period if you have purchased the perfect running shoe. This is because your sneakers should fit and feel pain-free immediately after purchase. Find your perfect fit and run without the burden of foot pain with these three tricks: 

• Make sure there is enough space between the front of your shoe and your big toe. The space should be about a thumb-width for room and breathability. 
• The middle of your running shoe should fit snugly. Not too tight that it causes foot pain, but tight enough that your midfoot feels secure while running. 
• Your heel should fit snugly in your running shoe. Test out your heel fit by walking on your tip-toes and watch to see if your heel pops out. If it does, your sneaker does not fit correctly and may cause heel pain in the future. 

The shoe you are looking at may have rave reviews, but if it’s not comfortable when you try it on the first time it will likely cause foot pain and discomfort in the future. Style is important but functionality always comes first, be sure to follow these three podiatrist-recommended fit tips and make sure your running shoes are perfect for you. 

Determine Your Running Type 

Consider how your foot hits the ground while browsing different running shoe selections. Your running style will determine how much cushioning you need in different parts of the shoe and should influence your purchasing decision. Here are some of the things you should look out for:

• If your heel is the first part of the foot to hit the pavement while running then you are considered to be a heel runner. To prevent and alleviate heel pain while running look for sneakers with added cushioning in the back portion of the shoe. 
• Forefoot strikers are runners who land on the front portion of their foot while running. To protect the toes and forefoot from foot pain our podiatrists suggest looking for sneakers with additional padding in the front of the shoe. 

The next time you go for a run pay attention to which part of your foot makes contact with the ground first. This will help determine which running style you have and which areas of the foot may need more cushioning. 

Choose the Right Running Shoe and Prevent Foot Pain

Investing in the right shoe will pay off in the long run. With the right running shoe, you can prevent and alleviate both foot and heel pain, enhance your overall performance, prevent injuries, and most importantly enjoy your runs. 

If you are unsure about your arch type, or running style, or suffer from flat arches consult with your local podiatrist. Our experienced team of podiatrists at Physicians Footcare is here to offer guidance and answer any questions regarding your foot and ankle care. Schedule an appointment with us today to get started on your foot care journey!