Running (Jogging)

  • Author:
    Richard Weil, MEd, CDE

  • Medical Editor: William C. Shiel Jr., MD, FACP, FACR
    William C. Shiel Jr., MD, FACP, FACR

    William C. Shiel Jr., MD, FACP, FACR

    Dr. Shiel received a Bachelor of Science degree with honors from the University of Notre Dame. There he was involved in research in radiation biology and received the Huisking Scholarship. After graduating from St. Louis University School of Medicine, he completed his Internal Medicine residency and Rheumatology fellowship at the University of California, Irvine. He is board-certified in Internal Medicine and Rheumatology.

View 7 Most Effective Exercises Slideshow Pictures

Quick GuideExercise & Fitness Pictures Slideshow: Hottest Fitness Trends for Men and Women

Exercise & Fitness Pictures Slideshow: Hottest Fitness Trends for Men and Women

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.

Medically Reviewed by a Doctor on 5/14/2015

Subscribe to MedicineNet's Weight Loss/Healthy Living Newsletter

By clicking Submit, I agree to the MedicineNet's Terms & Conditions & Privacy Policy and understand that I may opt out of MedicineNet's subscriptions at any time.

VIEW PATIENT COMMENTS
  • Running - Experience

    Please describe your experience with running.

    Post
  • Running - Benefits

    Please share your health benefit experiences with running.

    Post
  • Running - Injury Risk

    What prevention measures do you use to avoid getting injury while running?

    Post
  • Running - Losing Weight

    Please share your experience with running to lose weight.

    Post

Health Solutions From Our Sponsors