What Type of Runner Are You? Prevent Injuries by Wearing the Right Shoes for Your Running Style

Most running shoes feel comfortable when you are simply standing in them; however, the real test comes several miles into a run.  Despite our attraction to a certain brand, style or color, the ideal shoe has more to do with running style and the shape of the foot than what is stitched on the side of it.  In general a pair of running shoes should be used for only 400-500 miles of running or 3-4 months for regular runners.  Check the midsoles and outsoles of your shoes and if they are compressed or worn, it just may be time for a new pair.  In choosing a shoe consider the category they fall into or what type of running you do.  

Road-running shoes are just what the name indicates they are for pavement and occasional runs onto packed surfaces with some slight irregularities.  The shoes are light and flexible and are made to withstand repetitive strides on hard even surfaces while they cushion and stabilize the feet.

Trail-running shoes are designed for "off road" with rocky muddy terrain with tree roots and other obstacles.  They are made with aggressive tread for solid traction and offer stability, support and underfoot protection.

Cross-training shoes are designed for both the gym/Crossfit workouts and any kind of balance activity where having more contact is preferred over a thick platform.

Checking the wear pattern on the bottom of your shoes will determine the mechanics of how you run.

Showing a wear pattern which is central to the ball of the foot and a small portion of the heel, pronation which is the natural inward roll of the foot following the heel striking the ground.  Basic pronation is a normal trait of neutral, biomechanically efficient runners which helps absorb impact relieving pressure on knees and joints.

Wear patterns along the inside edge of your shoe or overpronation is an exaggerated form of the foot's natural inward roll. This is a common trait that affects the majority of runners leaving them at risk for knee injuries and are in need of stability or motion control shoes.

The opposite of overprontation is supination which is marked with wear along the outside edge of the shoe.  It is the outward rolling of the foot that results in insufficient impact reduction at landing.  Very few runners supinate, but those who do, need plenty of cushioning and flexibility.