Guidelines for Choosing Lightweight Running Shoes
Before buying the right pair of comfortable, lightweight running shoes, you need to figure out what type of feet you have. There are three categories of feet: High Arched, Normal and Flat. A knowledgeable salesperson at a specialty running shoe store can help you. However, you can also also use the footprint test. The test is an accurate way to find out what foot type you are. To do the footprint test, follow the steps below.
The Footprint Test
1. Dunk your feet in water or paint.
2. Walk on cardboard and make sure you have a clear print of your foot. Can you see the entire silhouette of your foot, or is it more of an outline, with just heels and toes showing?
Figure 1 - Footprint Types
3. Determine what type of foot you have.
a. Normal Feet - If your footprint has an inward curve no more than 3/4th of an in at its greatest part, then you have normal feet. You can see Figure 1 for an example of a normal footprint.
b. Flat Feet - If your footprint has almost no inward curve from your big toe to your heel, then you have flat feet. In addition to this, your footprint may be so flat that there may be in outward curve. You can see Figure 1 for an example of a flat footprint.
c. High Arched Feet - If your footprint has almost no inward curve from your big toe to your heel, then you have flat feet. In addition to this, your footprint may be so flat that there may be in outward curve. You can see Figure 1 for an example of a flat footprint.
A Word on Pronation
A word that you will hear being thrown around is Pronation. Pronation how much your feet rolls inward toward your arch when running. Figure 2 shoes the three different types of pronation that you can have: Underpronation, Normal Pronation and Overpronation.
- Figure 2 - Different Types of Pronation
Generally, people with High Arched feet will have Underpronation when running. People with Normal Feet will have Normal Pronation when running. And finally, people with Flat Feet have Overpronation when running. This type of information will determine what types of lightweight running shoes are right for you.
Picking the Right Running Shoes for You
1. Normal Pronation - For people with Normal Pronation, stability shoes offer a good blend of cushioning, medial support (to limit excessive inward rolling of the foot, which can cause injury) and durability. To provide stability, they have features that provide a firmer density under the inner edge of your foot. They are usually built on a semi-curved last. A good shoe for runners with normal pronation is the ASICS GEL Nimbus 13.
2. Overpronation - Motion control shoes are the most rigid, control-oriented running shoes. They’re designed to slow down or limit extreme inward rolling of the foot and ankle, which can cause injury. These are heavier but very durable.
3. Underpronation - Cushioned shoes generally have the softest mid-soles and the least added stability. They’re usually built semi-curved or curved to encourage foot motion, which is helpful for runners who have rigid, immobile feet.
