When looking around for shoes while going out, one should not just grab one pair of shoes for every circumstance. Whether going for a track, trail or squats, the type of shoe we put on matters.

  • Track 


  • Trail surface


Here are few different options for those to help figure out how to enhance performance and decrease the risk of injuries.

Here are few facts to know while choosing shoes for some real happy feet.

  1. Know your feet
  • Be aware of your arches of foot:

The height of your arch can affect the direction your ankles   roll, which is pronation.

If one have high arch then chances are higher that ankles probably underpronate.

If one have flat feet or arches then higher chance of ankles to probably overpronate.

  • One can use the wet test to figure out arch height.

For that wet the bottom of each foot and stand on a paper for a few minutes and then step out and check for the impressions.

Normal arch/neutral pronation: If one has this type of foot then there will be distinct curve along the inside of the foot.


Low arch/flat feet/overpronator: If one has this type of foot then there will not be much of a curve along the inside of your foot and the imprint will show almost the entire foot.


High arch/underpronator: If one has this type of foot then there will be a very sharp curve along the inside of the foot and the imprint will show a very thin band between the heel and toe.


Very high arch: if one has this type then imprint will look somewhat like this.

very high

  • Be aware of your ankle:

Understand pronation:

  • Overpronation: After heel strike, if the foot rolls more inward to touch the ground then it is called as overpronation.


This relevant image is taken from the depiction given by footankleinstitute.com

  • Under pronation/supination: Once the outside of the heel met the surface and the foot does not roll inward enough, then it is called as under pronation.


This relevant image is taken from the depiction given by footankleinstitute.com

  • Normal arches and pronate normally

If one has normal arches then, one should opt for stability running shoes.

Reason being is that stability shoes offer, a good cushioning, medial support and durability. They often have a semi curved shape and do not control foot motion as strictly as, motion control shoes.

  • Roll in/flat feet (over pronate)

If one has over pronated ankle then, should just go for the shoes with motion control and extra stability.

Reason being is that motion control shoes prevent your foot from rolling in too much, and have a straight shape that gives maximum support to the foot and are the most rigid, control oriented running shoes.

  • Roll out/high arched feet (under pronate)

If ankle is going in under pronation then, must opt for the shoes with cushioning and flexibility.

Reason being is that cushioned shoes will allow the feet to roll inward and will help in absorbing shock, and also have a curved shape to enhance foot motion and has the soft midsole with minimal medial support.

  1. Know your environment

Running surfaces for example tires, for such surface outsoles are designed to accommodate.

If you run on ROADS you can go for the shoes that are light, flexible and which gives cushioning to the feet.

If on TRAILS must go for the shoes that offer stability and traction with sturdy outsoles.

  1. Know your laces

Lacing techniques are also important. The rei.com has nicely explained this lacing techniques by easy to understand images.

  • Hammer toes: The one who has this deformity should tie up the shoe lace in such a manner that lifts up the toe box to help and keep the toes from curling down.

toe box

  • Heel slipping: One should tie the lace in an appropriate manner to locks heel into place to avoid blisters that are caused by excessive heel movement.

heel slipping

  • High arches: Tie up the lace in a manner to remove pressure points on sensitive nerve on the top of the foot.

high arches

  1. Know your shoes

Tips to be consider when trying on shoes.

  • A thumbnail’s length of space in the toe box must allow room for normal swelling and running downhill.
  • Try on shoes at the end of the day, when your feet are at their largest.
  • If you use ORTHOTICS then bring them when trying on shoes.
  • Get improved cushioning and stability with customized insoles.
  1. Test for shoes
  • Flex test: should be done while purchasing shoes.  Hold the shoe upright and bend the toe portion backwards and if it get folds easily then consider replacing the shoes. Luckyfeetshoes.com has given this relevant image.


Good flexion: Only toe portion of the shoe bends back without being too stiff.

Excessive flexion: The whole front of the shoe bends back for unnecessary flexion which is harmful.

  • Pronation test:

Place your regularly-worn sneakers on a flat surface to see which way they lean and find out abnormalities like below, so can take precautions accordingly. FIX.com has depicted very nice image of this test.


Severe overpronation: There will be severe inside wear.

Moderate overpronation: There will be moderate inside wear.

Mild overpronation: There will be mild inside wear.

Supination: There will be outside wear.

       6. Is it time for new shoes?

Average running shoe lasts between 300 to 500 miles, or 3 to 4 months.

Keep track of your speed and distance to figure out the lifespan of your running shoes.

The reason to RUN is:

  • For fitness, fun or exercise – shoes get minimal usage.
  • Increased speed – shoes get extra wear and tear.
  • Improved endurance – shoes need to be comfortable for the long haul.
  • Triathlon/marathon training – shoes need to be versatile.

So these are the aspects to be taken care while choosing shoes.

And last but one of very important aspect while choosing correct shoes is to know your activities and choose accordingly.

So I will definitely put up next blog on what options of shoes one can choose, for different activities. Have to separate this topic as it will be huge.

So see you guys until then,