Understanding your foot and how it affects what shoes to buy

When running, the way your foot strikes the ground can impact your performance and injury risk. There are three main types of foot strike: heel strike, midfoot strike, and forefoot strike. Each has its own set of benefits and drawbacks.

Heel strike is the most common foot strike among runners. It occurs when the heel hits the ground first, followed by the rest of the foot. 

Heel striking can provide a sense of stability and is often preferred by runners who are just starting out.

Many believe that heel striking is evil, but in actuality, heel striking is only an issue if your foot is landing too far out in front of your body. Landing out in front of your body may lead to greater impact forces and increase the risk of certain types of injuries due to an unequal balance of forces distributed throughout the body.

Midfoot strike is a foot strike in which the foot lands on the ground with the heel and ball of the foot making contact concurrently. 

Midfoot foot strike is preferred by runners looking for a more efficient gait and who want to reduce overall impact. However, it may require more practice and coordination to master, and some runners may find it difficult to maintain a consistent midfoot strike over long distances.

Forefoot strike is a foot strike in which the ball of the foot hits the ground first. This type of foot strike is seen by runners looking for a quick and light gait.

 If you have ever tried to sprint you'd notice how your foot strike changes naturally to a forefoot strike. Typically, forefoot striking isn't as common as the distance of running increases, and it may require a period of adaptation to get used to running with a forefoot strike for those looking to make the switch. 

Ultimately, the best foot strike for you will depend on your individual running style and goals. Some runners may find that one type of foot strike works better for them than others, while others may need to experiment with different foot strikes to find the one that feels the most comfortable and efficient. It's always best to listen to your body and be open to trying different approaches to see what works best for you.

Now that we understand the basics of foot-strike, we can dive a little deeper into how the foot moves, specifically related to pronation.

Pronation is the natural inward rolling movement of the foot that occurs when you walk or run. Overpronation is when the foot rolls inward too much, while supination is when the foot doesn't roll inward enough. A neutral foot strike is when the foot rolls inward just the right amount.

Overpronation occurs when the foot rolls inward excessively during the gait cycle. Overpronating can cause the foot to roll too far inward and cause the arch of the foot to collapse. Overpronation can lead to foot and lower leg problems, such as plantar fasciitis, shin splints, and knee pain.

Supination, also known as underpronation, occurs when the foot doesn't roll inward enough during the gait cycle. Supinating can cause the foot to roll too far outward and cause the arch of the foot to become too high. Supination also has the potential to lead to foot and lower leg problems, such as ankle sprains, shin splints, and knee pain, similar to that of overpronators.

A neutral foot strike is when the foot rolls inward just the right amount during the gait cycle. A neutral strike can help to distribute the impact of running evenly across the foot and reduce the risk of injury. 

Usually, when we're working with customers, we're trying to get them in a shoe that helps get their gait as close to a neutral strike as possible.

The type of foot strike can be a factor when choosing running shoes. Different types of foot strikes may be better suited to different types of shoes, and choosing the right shoe can help to improve your performance and reduce your risk of injury.

If you have an overpronated foot strike, in which your foot rolls inward excessively during the gait cycle, you may benefit from a stability shoe.

These shoes are designed to help control the inward rolling motion of the foot and provide extra support for the arch.

If you have a supinated foot strike, in which your foot doesn't roll inward enough during the gait cycle, you may benefit from a cushioned or neutral shoe. These shoes are designed to provide extra cushioning and support for the arch to help reduce the impact on the joints.

If you have a neutral foot strike, in which your foot rolls inward just the right amount during the gait cycle, you may be able to wear either a stability or a cushioned shoe, depending on your personal preference.

It's important to note that the type of shoe that is best for you will depend on your individual running style and goals, as well as any specific foot or leg problems you may have. 

Don't know what you need?

It may be helpful to visit us, a run specialty store, and speak with one of our footwear specialists so that you can get in a shoe that's comfortable and appropriate for your goals.