How To Choose The Best Running Shoes

It’s always a hassle to find yourself the perfect running shoes. With such a wide range of running shoes available, how do you ensure you’re walking out with the best one?

There is just one simple thing you need to figure out before you start looking at shoes – your foot type. Determining your foot type would help to determine how your feet behaves when you run, and ultimately which kind of running shoes will support you the best. Let’s get started!

1. Know Your Foot Type

This step is easy, you just need to do what’s called a ‘wet foot test’. Simply wet both of your feet and stand on a piece of paper for about 10 seconds. Step off the paper and you can determine your foot type by observing the imprints!

2. Know Your Gait

Once you know your foot type, you can then determine your gait – how your feet behaves when you run. There are 3 main types of gait:

Overpronation
Typical for people with low arches, overpronation happens when your heel hits the ground first and then rolls inwards. This results in the inability to stabilise your body when you’re running.

Neutral
Neutral gaits are typical for those who have medium arches, where the middle part of your heel strikes first and then rolls slightly inward. This helps in the slight absorption of shock.

Supination
For those with high arches, underpronation happens when you strike the ground with the outside of your heel first, and stays on the outside of your foot throughout your entire stride. This results in the inability of your foot to absorb the shock impact.

3. Know Your Running Shoe Type

Once you know both your arch type and gait, it’s time to find which running shoes are best suited for you!

Low Arch & Severe Overpronation
Look for motion control shoes. Motion control shoes are designed to hold your feet firmly in place, which is why they will usually have a stiff heel and a relatively straight shape. These shoes will prevent your feet from rolling in too much, giving your feet maximum support for your arch.

Normal Arch & Slight Overpronation
Look for stability shoes. This will help you to have a good balance of cushioning and support.

High Arch & Supination
Look for neutral cushioning shoes. This will help to absorb the impact that your foot does not naturally absorb.

Sound too confusing? Don’t worry.

If all this talk about arches and gaits sound too confusing for you, you’re not alone. At Decathlon, we want to make things simple for you. For 6 months, we worked together with the Luxembourg Institute of Health to invent the <K-Only> Technology. 

What is the <K-Only> Technology? In very technical terms, the <K-Only> technology consists of a Pebax® insert at the midsole and a dual density zone beneath the first metatarsal. It is the result of an internal bio-mechanical study and a 6 month longitudinal tracking survey of 372 runners by the Luxembourg Institute of Health. This collaboration enabled us to study the impact of shoe type on running-related injuries, thereby identifying which model was best suited to all gait types.

After 12,558 training sessions, 12,094 hours of running, and an overall distance covered of 116,723km – we’ve confirmed that these shoes are able to suit all gait types. This means that regardless of whether you are flat footed or have high arches – our running shoes is designed to correct your gait while you run and provide you better support.

No ‘wet foot test’ required. No need to determine your gait. Just one shoe 🙂 Doesn’t matter if you have flat feet or high arches, these running shoes would be perfect for any stride.

Written by Raudha Rafi, Jogging Sports Advisor at Decathlon Singapore