Running (cont.)
What type of foot strike do I have?
You can tell by the wear pattern of your
shoes, particularly on the heel, if you pronate or supinate. If your shoe wears
out on the outside, then you probably supinate, and if it wears out on the inside,
then you probably pronate. You can also ask a salesperson at a reputable shoe
store to evaluate your gait and foot strike, or you can have your doctor or
podiatrist do this. You can also try the wet test at home. To do it, wet your
bare foot, and then step on a piece of paper or other surface that will show your
footprint. Stand normally when you do this with slight pressure toward the front
of your foot. You're a pronator if most of your foot hits the floor, a supinator
if very little of your foot hits the floor, and neutral if the footprint is
somewhere between pronation and supination.
Pronators
Avoid shoes with excessive cushioning because they lack stability
and motion control. Shoes that feel as soft as bedroom slippers, lack support,
or are excessively bouncy are not a good choice for over-pronators. Instead,
purchase shoes with firm midsoles and pronation-control features. I also
recommend over-the-counter full-length arch supports for over-pronators.
Powerfeet and Superfeet full-length insoles are two good choices and can be
located online.
Supinators and individuals with high arches
Purchase cushioned shoes that do
not limit motion. Your foot doesn't shock absorb very well if you have high
arches and you supinate, and too much stability and control in the shoe will
decrease shock absorption even more.
Neutral foot
Wear any type of running shoe that feels comfortable. Your foot
strike is efficient with a healthy amount of arch support and shock absorption
when your foot is neutral.
Speak with your doctor or consult with a podiatrist if your feet hurt when
you run. It will be difficult to stay motivated to exercise if your feet hurt.
Your doctor can help.
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