Running Shoes: What Should You Be Wearing?


For anyone who has ran for fun or is training for a race knows how important it is to pick the right sneakers for the job. Don’t get me wrong, yes we (especially females) want to look cute in our running outfit and sneakers but what I have learned is regardless of the color or design of a sneaker if they are not supportive or fit your foot type they should not be worn because the last thing you want is to develop pain or an injury.

When I first set out running about 2 years ago I was running in a pair of nikes (i forget the actual shoe name). I would always have sore feet after my run and I even developed plantar fasciitis and a pump bump on my heel. Ironically, in class we began learning about how each person has a different foot type and there are sneakers designed for each!

So what foot type are you and what sneaker do you need?

Cavus Foot (high-arched foot)

 A cavus foot is a condition where the foot has a extremely high arch. A cavus foot also reduces the body’s natural shock absorbing capability. Due to the high arch, an excessive amount of weight is placed on the outside of your foot, where you will develop calluses.
**The best type of sneaker for a cavus foot is a cushioned shoe in both the heel and ball of the foot. The sneaker should also allow for movement and not be so rigid due to the foot being fixed in a rigid position. Nike is great option for a cushioned shoe. You should be able to twist your shoe in your hands. This means it is flexible and not rigid.
 Pes Planus (flat foot)
Flatfoot is when the sole of your foot is in full contact with the ground, the bottom of your foot lacks the normal arch. This causes the feet to roll inward placing all of your weight on the inside of each foot.
**Best type of sneaker for a pes planus foot is a motion control sneaker. This gives the foot a slight arch by lifting your fallen arch slightly off the ground bringing your foot into a more neutral position. Asics, Brooks and Mizunos are great for motion control
Neutral Foot
A neutral foot naturally supports your bodyweight and your foot and ankle are in a straight line. This also means that your foot acts as a natural shock absorber. This is the most common foot type among people.
**Best type of sneaker is a neutral sneaker. You do not need a shoe with excessive motion or an extreme stabilizer. Asics, Nike, Reebok, Adidas, Mizunos and Brooks are great options.
Most running shoe stores and their websites have options you can search for on the side. This way you can click on a motion control sneaker, neutral sneaker and even a flexible sneaker!!


Happy Running!



  1. Simply explained! Thanks. I’ve got wonky feet now that one hip is very loose and one hip very tight. I actually supinate on the left foot and pronate on the right foot. So the weight is shifting to the left. Will see how an orthotic helps me out. Otherwise, I will look like I am listing to port all the time! Cheers.


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