Run guides
Understand pronation, heel drop and everything else you need to know before choosing your ideal shoe.
Make your next run count with the right footwear. Discover your unique running style and unlock the secret to finding the perfect running shoe.
The motion of running puts strain on the mechanics of the foot, ankle, legs, and hips. It effects every individual differently, depending on how you run.
The repetitive stress can lead to injury. Injury means time off from doing what you love. And nobody wants that.
We’ve put together our guide to help you understand your running style. Once you’ve cracked that, we’ll help you discover the right shoes for you.
Let’s start by finding out your foot pronation.
Pronation is the way your foot rolls inwards or outwards as it hits the ground.
Everybody experiences pronation to some degree. Understanding it is key to getting the right support in your running shoes.
Here are the three types of pronation:
Low arches? Flat feet? Chances are, you’re an over-pronator. Your foot rolls too far inwards when it hits the ground. This means all your weight is on the inner edge of your foot.
Stability shoes are great for over pronators.
Your foot lands on the outer edge. It rolls inwards just enough to help absorb shock. When you push off, pressure is evenly distributed at the front of your foot.
If this is you, look for neutral running shoes.
Also known as supination, this means the outside of your foot hits the ground at a steep angle. Your foot doesn’t move inwards so you may experience a shock though your lower leg.
If you have high arches, it’s likely you under-pronate. You’ll need cushioned running shoes.
There’s a simple test you can do at home to find out your pronation. All you need is a bowl of water and some dark paper.
Just dip your foot in the water and shake off the excess. Then press your foot on the paper as if you’re walking over it.
The pattern left behind will tell you your pronation type.
Got an old pair of running shoes to hand? You can cross-check this with the wear pattern.
You can see most of your footprint which means your foot is flat.
You might also notice that the soles of your running shoes wear on the inner toes and outer heels. That’s because your feet roll inwards as you land and you push off on the inner forefoot.
You can see a gap between your forefoot and heel on the outside of your foot.
The soles on your running shoes show wear across a wide section of the toe and evenly on the heel.
Around half of your footprint is visible. Your heel and the ball of your foot are connected by a thin line on the outside.
Your running shoes show the most wear on the outside of the sole. Heel-strike is focused on the outside edge of the heel. Then you’re using the outside edge of the forefoot to push off.
The heel drop is the height difference between the heel and forefoot. You might also see it called ‘heel to toe drop.’
A shoe with no drop lets you run on your mid-foot. Your entire foot hits the ground at the same time. This sends the least amount of shock up your leg.
Most running shoes have some drop. Below 6mm is considered low, and anything above that is high. 8-10mm is the most common drop and suits most runners.
8-10mm drop is fine for most runners. If you’re a beginner, this is a perfect starting point.
A low drop is great if you’re a mid-foot or fore-foot striker. If you’ve had hip or knee injuries, it might be more comfortable.
Getting out on the trails? Trail shoes often have a low drop which helps you balance and react to the terrain.
If you’re a heel-striker, stick with a higher drop. This helps your foot to roll through your gait to toe off.
When you’re out for a run, pay attention to how your feet hit the ground.
If your heel hits the ground first, you’re a heel striker. If your mid or front-foot hits the ground first, you’re a mid or fore-footed runner.
Sussed out your pronation? Know your foot strike? Here's a couple of other things to look for when you’re picking your kicks.
Every time your foot hits the ground, it’s taking the pressure of your entire body weight. If you’re running longer distances, let your shoes take the strain. Choose a pair with plenty of cushioning.
For shorter, speedy sessions or track runs, cushioning isn’t as important. If you can live with less cushioning, it can save you weight.
Pounding the pavements? Soles on road running shoes combine grip and agility.
For extra grip on wet drains and slippery leaves, some brands offer winter road shoes.
Heading out to the trails? Trail running shoes give you traction and ankle protection over mud and roots.
Ever had shin splints? That dull ache in your shin that kicks in not long after you start running.
Then it gets sharper. And sharper. Until you’re sprawled on the sofa clutching an ice pack.
One in five runners gets shin splints. It’s more common in women and people who are overweight. But nobody knows what causes it.
The good news is that cushioned running shoes can help.
The NHS say that "Cushioning running soles could prove an effective way of ridding yourself of shin splints, reducing the impact force and helping to reduce swelling.”
But that’s not all. Here’s what else the NHS says.
Having a running shoe rotation means you have two or more pairs to wear on different days.
Maybe you have shoes you always wear for the weekend long-distance run? Then you switch to a lighter pair for that quick 5km before work. That’s a running shoe rotation.
And in case you need an excuse, having multiple pairs is good for you.
Apart from permission to buy more pairs, here’s why it’s good to rotate your running shoes.
Your running shoes should last you around 500 miles.
They may wear a little faster depending on how heavy you land. They might last longer if you run on more even surfaces or treadmills.
Is the sole visibly worn? Cushioning feeling flat? Or are you getting more aches and pains? These are all signs that you need new running shoes.
Don't put it off. Get proper support and cushioning and prevent injury by replacing your shoes regularly.
Now you know your stride style, here are our top running shoes for women. The best running shoes for neutral, over, or under-pronation available now.
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