How To Choose The Right Running Shoes For Men: Based On Your Foot Type For Better Comfort & Agility

Running is an activity and sport loved by many. It has several health benefits, and many people run daily not just to build their stamina but also to improve their overall health. Ill-fitting shoes, whether too tight or too loose or insufficiently supportive, may affect your physical activity and put your feet, ankles, legs and other joints under a lot of stress. Prolonged stress can turn into injuries and foot issues. Therefore, it is crucial that you choose the right running shoes to reduce or prevent foot pain. 

How To Choose The Right Running Shoes For Men Based On The Foot Type 

Whether training for a marathon or enjoying daily jogs, you need running shoes. But to find the right shoes for yourself, you need to first understand your foot type. You can choose a running shoe according to your foot type and enhance your performance.  

What is Pronation?

Whenever you take a sprint, your foot naturally lands on the outside and rolls inward. The way your foot rolls is known as pronation. When you touch the surface while running and the foot rolls inwards, it distributes the impact evenly, and thus you feel no pain and can run smoothly. However, knowing your pronation type can help you find the perfect running shoes. 

Different Types of Pronation

Below mentioned are three different types of pronations, continue reading to understand them better!

Under Pronation

When the outer side of your heel touches the ground at an increased angle, it is called under pronation. It causes a large transmission of shock through the lower leg and pressurises the smaller toes. Under pronation can cause foot problems and injuries such as plantar fasciitis, shin splints, strain on the ankle strain, etc. 


Over-pronation is when the outer side of your heel touches the ground and then excessively rolls or pronates inward. Under this case, the body transfers the weight to the inner side of the foot instead of the ball. It pressurises the big toe and second toe, causing foot problems and issues such as plantar fasciitis, bunions, heel spurs, etc.  

Neutral Pronation

When the foot lands on the outside of the heel and rolls inwardly just enough to absorb the shock of contact with the ground and distributes it evenly through the front of the foot, it is known as neutral pronation. It supports the body weight, and injuries are less likely to occur because of effective shock absorption.

How to Determine Your Pronation Type

There are two ways a runner can determine his pronation type. 

Method 1: The first one is self-analysis by checking the wear pattern on the shoes. It gives you an idea of where you need more cushioning and support in your running shoes. 

  • If the outside of the shoes shows the most wear, the runner is under pronating. This can also be confirmed if you notice an outward tilt when you put the shoe on a flat surface.
  • If you notice the maximum wear on the inside of the heel and under the ball of the foot of your running shoes, it comes under overpronation. When put on a flat surface, the shoe shows a slight inward tilt. 
  • Neutral pronators might not notice any tilt when they put their running shoes on a flat surface. Their shoe shows wear in an S-shaped pattern, from the outer heel to the big toe. 

Method 2: The other and more accurate way to determine pronation type is by taking a pronation test. There are two types of tests you can take. 

  • Video gait analysis: A video of a runner running on a treadmill is recorded and analysed by experts to determine the pronation. 
  • 3D foot mapping: It uses video recording as well as lasers and micro cameras to create a detailed three-dimensional image of the runner’s foot. 

Determining Your Foot Type

Based on the natural pronation of your feet, you can determine the foot type. It depends on the height of your foot arch, which affects how your foot rolls when it comes in contact with the ground. The three types of foot arches are:

  • High arch: Results in under pronation by causing the foot to roll in only slightly at impact.
  • Low arch: Results in overpronation by causing the foot to roll excessively inward.
  • Neutral arch: Gives healthy pronation by pushing the foot to roll to a healthy spot.

How to Choose the Right Running Shoes Based on Your Foot Type

Now that you know how to determine pronation and foot type, you can choose a running shoe that provides the most comfort and support. There are three types of shoes for the three types of pronators. 

  1. Motion Control Running Shoes for Overpronators

Overpronators require more support, well-structured cushioning, and stability. Therefore, men with overpronation should look for running shoes that provide medical support, firm midsoles and extra cushioning to help distribute the impact of running. Materials such as plastic, fibreglass, or high-density foam work well to prevent the heel from turning out.  

  1. Cushioned Running Shoes for Under Pronators

Under pronators, also known as supinators, tend to have more shock-related injuries due to the foot rolling inwards on contact with the ground. Therefore, to avoid injuries such as stress fractures, men should choose running shoes that provide plenty of cushioning. Make sure your shoe is well cushioned on the midsole, along the outside and in the heel. Look for flexible shoes built with curves and lightweight material to provide minimal rigidity for the high arch foot type. 

  1. Stability Running Shoes for Neutral Pronators

Men with a normal pronation can wear a wide variety of running shoes. However, choosing specialised neutral shoes that provide cushioning and support proves more beneficial. Look for shoes that have extra arch-side support and high-density foam. A slight arch from front to back offers rear-foot stability and forefoot flexibility. It can also help build muscle strength. 

Tips to Buy the Correct Running Shoes

The best thing to do is to visit a speciality store. The salespersons may advise you on the best running shoes and find the right size for you. 

  • Shop for shoes towards the end of the running day so your feet are full. 
  • Wear the same type of socks that you wear while running. 
  • Wiggle all your toes to see if you have comfortable space for your foot to move when running.
  • Ensure proper heel grip.


Poor or improper footwear can lead to common injuries such as shin splints, tendon pain, plantar fasciitis, corns and bunions, and lower back pain. Therefore, buy running shoes based on your foot type and pronation. 


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