We rarely think about our feet until the day they start to hurt. Yet, when running, they bear the brunt of the work, impact after impact, kilometer after kilometer. If you’ve ever wondered how to choose running shoes, the answer lies not in the trendiest or most expensive pair, but in the natural shape of your foot. In fact, brands like New Balance build their entire approach around this simple idea: a good running shoe is, above all, one that understands your stride.
The first step is to take a moment to examine your own foot. You don’t need a laboratory or any specific equipment; a simple at-home test is enough to get a clearer picture.
A simple test to get to know your feet
Wet the sole of your foot and press it onto a piece of cardboard or thick paper. Look at the imprint it leaves behind. If almost the entire surface of the foot appears with very little gap along the inner edge, you likely have flat arches. If, conversely, only a thin line connects your heel to your toes, you probably have high arches. And if the imprint falls somewhere in between, showing a moderate curve, it indicates a normal arch. This simple exercise offers a good clue regarding foot arch types. The variations in foot shape from person to person directly influence the type of shoe you need.
What your foot does while running
When your foot strikes the ground while running, it doesn't stay stationary; it rolls slightly inward. This natural movement is called pronation, and it serves to absorb shock. Problems arise when this rolling motion becomes excessive. This is known as overpronation, a condition often found in people with flat foot arch types. For these runners, overpronation shoes are truly useful, as they offer reinforcement on the inner side of the foot to help limit that excessive inward roll. Several New Balance models are specifically designed for this need, featuring built-in support that keeps the stride more stable and secure.
Some people have feet that hardly roll inward at all. This is generally the case for those with high foot arch types, a condition known as supination. In this instance, impact forces aren't evenly distributed and instead concentrate on a small area of the foot. These runners often feel more comfortable in neutral running shoes, models designed to provide soft, generous cushioning without adding control features the foot doesn't actually need.
And what about those who fall somewhere in between?
Many runners have normal arches with only a slight tendency toward overpronation but nothing severe. For them, stability shoes are often the best choice. They offer a bit of structural support while maintaining a high level of comfort, striking a balance between the freedom of neutral running shoes and the more pronounced control found in overpronation shoes. New Balance offers several lines built around this concept, where stability is introduced gently with stability shoes, without ever forcing the foot into an unnatural position. It’s a good example to keep in mind when comparing the various options on the market.
It’s also important to remember that arch type isn't the only factor to consider. Your weight, the distances you usually run, the terrain, and even past injuries can influence your final choice. Two people with identical foot shapes might need different shoes simply because their running styles differ.
Why trying them on is still the best way to know
Understanding the theory behind choosing running shoes is great, but nothing beats testing them out in real-world conditions. Many specialty stores offer treadmill gait analysis, allowing you to see exactly how your foot moves while running. Combined with what you already know about your arch type, this analysis provides a much more reliable picture than any test performed on your own at home. Trying on various brands during this process, including New Balance, can also help you feel the actual difference between neutral models and those offering more support.
Taking the time for the sake of your feet
Now that you understand how to choose running shoes, you must know that it should never be a decision made in haste. Ill-fitting footwear can lead to knee, hip, or even back pain, whereas a well-chosen pair supports your natural stride and significantly reduces the risk of injury. Whether you need stability shoes to correct a slight imbalance, neutral running shoes because your stride is already well-balanced, or overpronation shoes to provide extra support, the key is simple: listen to your body, not the latest trends.