Be Strong. Be Fit.


How To Buy A Good Running Shoes According To Your Feet Arch?

December 15th, 2009 · 7 Comments ·


Our feet support our body weight. They do that with arch formed by the bones and joint structure at the foot. In layman term, arch is the raised curve on the bottom of your foot. Knowing the arch shape of your feet may help you to get the right pair of running shoes.  But, many are confused about these arches and pronation concept. So, hopefully, this post will shed a light in this matter.  In fact, using wrong pair of shoes for sports, especially running, can be harmful as I mentioned in my earlier post – New Runner or Jogger More Vulnerable To Legs Injury and 7 Tips To Prevent It.

Your foot has three arches as shown in the diagram:

  1. Medial longitudinal arch
  2. Lateral longitudinal arch
  3. Transverse arch


Types of Arch and What Shoes Should You According To The Arch Shape


First thing first, to find out your foot arch shape, walk on a piece of paper or or pavement with wet feet.

  1. Low Arch
    • If your arch flattens out and pronate heavily (rolls inward on the arch side) when you stride, it is known as pronation. It was known as “flat feet”.
    • Instead of the characteristic semi-circle shape of your arch, the paper will show the imprint of your whole foot.
    • Pronators need a more rigid shoe with good motion control. These shoes have wide base and hard foam on the inner heal (medial midsole) to prevent your foot from rolling inward.
    • Motion-control shoes include Brooks Beast, Adidas Super Nova Control 9, New Balance 1122 and Reebok Premier Control DMX
  2. Regular Arch
  3. High Arch
    • If your feet roll outward while running, this is known as supination or under pronation.
    • When you do the wet-feet-on-paper test, your foot leaves only the imprint of your heel and the ball of your foot.
    • Supinators need a flexible shoe with a lot of cushioning, narrower heel and have foam of the same density all sides of the heel. These shoes are soft and absorb shock. Therefore, these shoes are known as Neutral or Cushioning Shoes.
    • Some of the brands are Saucony Progrid Triumph 5, Adidas Adistar Cushion, Nike Pegasus, Brooks Glycerin and Reebok Premier Ultra DMX


For women runner, you may need a shoe with a wider toe box and narrower heel. Most brands have styles built specifically to suit the shape of a woman’s foot.

Selecting a running shoe that fits well to your foot shape will give you more comfort and protect your feet from injury. So, remember to find out your shape of your feet before you go shopping!

Check out this article 3 Things That Differentiate Walking Shoes and Running Shoes



Category: Fitness Gadget/Equipment

If you like this or other articles in this blog, Subscribe to today. It is free.
Scroll down to leave a comment. I really want to know what you think.
7 responses so far ↓
  • foongpc // Dec 15, 2009 at 2:44 PM

    Wow! This is very very informative! Thanks for the detailed guide! Now I know what shoes to get for my feet!!

  • Jimmy // Dec 15, 2009 at 4:20 PM

    That was some nice info but i was wondering, for flat feet, do I wear these shoes for walking to ? or even if i’m not exercising at all ?

  • Tomgreenwald // Dec 16, 2009 at 7:32 AM

    The best thing would be to invest in some Vibram Fivefingers or other minimalistic style footwear. The modern fitness shoes force us to run in a way that’s unnatural for our bodies. Just try to run barefoot! Toes will be the first to touch the ground not your heels. If we run with modern fitness shoes it’s completely the other way around.

  • Nilesh Babu // Dec 16, 2009 at 11:04 AM

    this article just came in time – wanted to buy sport shoes and looking for the right guide – thx!

  • Donny // Dec 16, 2009 at 7:37 PM

    Great article. I always bought shoes based on how they felt. Now I can take a more scientific approach. :p

  • Cliff // Dec 17, 2009 at 10:44 PM

    This is great information. People often over look the importance of having a good quality running shoe. Running in just any old pair of shoes just won’t cut it as a long term solution.

    I strongly recommend going to a running specialty store. They can help you sort everything out and get the best shoe for you.

  • Corydalis // Dec 23, 2009 at 10:37 PM

    nice job… I really had no ideea that I have to keep this in mind when I buy some shoes for running.

    last time, when I tried the shoes in the store, they fitted right… but in the park I saw they are no so good fo me. so… I think we should be able to test them in the way we want to use them :D

    @Cliff is also right. get some specialised help, don’ t be stubborn like me…

Leave a Comment