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Choosing the Right Running Shoe

There's more to consider than color or style when selecting a pair of running shoes. You also need to take into account such variables as foot type and durability. As you shop on our site, you'll notice "buttons" in the product description area of all of our running shoes. These buttons are explained below.

Foot Type
Knowing your foot type is the first step in finding a shoe that gives you the best fit and meets your biomechanical needs. To determine your foot type, begin by taking the "wet test" below.

Wet Test

1. Soak your feet in water and then step onto any surface that will leave an imprint of your foot.
2. Check your foot imprint against the foot types listed below:

Average foot: Standard-sized arch. The imprint leaves a flare and demonstrates a forefoot and heel connected by a wide band.

Step characteristics: Lands on the outside of the heel and then rolls slightly inward (pronates) and off the big toe along with two or three other toes to absorb shock.
Best last: Semi-curved.
Recommended: shoes that are built for cushioning with control features.

Flat foot: Low arch. Flat feet leave an almost full imprint, looking like the complete sole of the foot.

Step characteristics: Strikes on the outside of the heel and rolls inward (overpronates).
Best last: Straight or semi-curved.
Recommended: shoes with firm midsoles and control features to combat overpronation (rolling inward). Avoid cushy, curve-lasted shoes.

High-arched foot: Imprint shows a very narrow band (or no band) linking the heel to the forefoot.

Step characteristics: Foot is supinated (rigid foot), striking on the outside and remaining on the outside. Generally this foot type does not pronate enough and is a poor shock absorber.
Best last: Curved.
Recommended: flexible shoes made to promote foot motion. Avoid motion-control or stabilizing shoes that decrease mobility.

Some runners also might consider a shoe. These shoes are designed with little support and good cushioning for runners who are efficient, train at faster speeds, have a normal to rigid arch and are not susceptible to injury or need flexibility.
Note: Not recommended for runners with flat feet.

shoes are designed specifically for off-road racing, and usually feature a durable and waterproof upper with a traction outsole.

Shoe Construction
Running shoes are generally constructed of four main components: upper, insole, midsole and outsole. An easy way to remember the relevance of each is to think of them as parts of an automobile. The upper acts as the frame, the midsole the shocks and the outsole the tires. These three areas can be made of materials that differ in weight and density, and may vary from shoe to shoe. Durability is determined by the combination of these factors and by the strength of the outsole rubber, density and firmness of the midsole foam and strength of the upper materials, as well as the individual who wears the shoe. In general, you can achieve the highest durability and support with materials of firm and high density.

Shoe Components

Upper materials can vary from light mesh to hefty waterproof fabrics. If your feet overpronate (roll inward), you will need more medial support.

Midsole is the most important element of the shoe. A worn midsole makes your shoe ineffective, even if the upper and outsole are in good shape. The midsole is also where manufacturers usually place their added technologies to enhance the cushioning and/or support features. There are three primary types of midsole foam: ethylene vinyl acetate (EVA), compression EVA and polyurethane (PU).

EVA is a sponge-like, water-resistant substance that is soft and light, but does not offer stability and durability. It's better suited for higher running speeds than polyurethane.
Compression EVA is more EVA compressed into the same space. It offers lightweight cushioning and is more durable than regular EVA.
Polyurethane is dense and durable and provides a strong outer shell for good durability.

Outsole rubber commonly consists of carbon rubber or blown rubber.

Blown rubber is created when air is injected into the rubber compound for a softer, lighter outsole. It is often used in the forefoot to make it cushy and flexible, but is less durable than carbon rubber.
Carbon rubber is the most durable kind of rubber outsole material. It is a solid rubber with a carbon additive that improves durability.

Insole is the padded surface on which the sole of your foot rests inside the shoe. The insole is usually removable for drying purposes or orthotics and is made of light density EVA that molds to your foot. Most insoles don't absorb much shock but do offer protection from blisters and calluses. Most insoles also lack long-term durability and often wear out long before the rest of the shoe. Replacing your insoles with high-grade insoles will add comfort to your feet.