Foot Types & Running Shoe styles

Do you know how much impact your feet take when exercising?    

Walking is 1-2 times a person’s body weight

Running is 3-4 times a person’s body weight and

High Impact Activities such as Netball or Basketball are up to 8 times a person’s body weight.                 

That’s a lot of strain on your feet and in particular if they are in badly designed or fitted shoes.

Generally speaking, there are three main foot types, flat, ‘normal’ and high arched. Low arched or flat feet tend to be straight from heel to toe and high arched feet are somewhat ‘C’ shaped. There are also three forefoot shapes to take into account, round toed, triangular with longest 2nd or 3rd toe, square and angled from the big toe to the smallest. For optimal comfort and to avoid strain or injury it’s important to choose the right sports shoe for your foot type and shape.  You also have to take into account the type of activity or sport that you do and the surfaces you do it on. If you’re a Runner note that every run is different and there are different types of shoes for different running activities. Not everyone runs at the same pace, for the same distance or at the same level. There are different types of Running shoes to suit the type of running you do and it’s important to choose the

right one. For more information look at our news-feed on our website Discuss your needs with your sports shoe fitting professional in-store.

Training Shoes should be used for everyday running and should provide support and protection for longer runs.  They need a softer, more cushioned midsole for added shock absorption. 

Lightweight Shoes are designed to be light and fast, they are ideal for runners who are incorporating speed into their program or if wanting to gain additional advantage in a race.  They are firmer and flatter on the foot and are designed to get off the ground quickly creating a more responsive and lighter feel.

Trail Shoes are designed for rockier, unpredictable terrain and require a hardwearing outer sole. They have added grip and some even have a rock shield in the midsole.  Trail shoes feel firmer on the foot and are ideal for trail and mountain running.  

Long Runs Shoes need to support the feet when the runner is fatigued and when running form deteriorates.  They are heavier shoes and give more support and cushioning than fast run shoes.

Fast Run Shoes are lighter and more flexible to allow the foot to move fast through heel to toe transition. They are ideal for short speed running.

Motion Control Shoes are straight lasted and provide exceptional support for low arched or flat feet.  These shoes have added supportive features on the inner-side of the heel and midsole to provide extra motion control for foot types which roll in.  

Neutral Shoes are designed to support feet which roll-in mildly by using either midfoot or rearfoot dual density materials to guide the foot through the gait cycle. They are best for feet which have a ‘normal’ arch height or is you will be wearing orthoses.

Cushioned Shoes are typically constructed for high-arched feet or those that have a tendency to roll-out.  They have added shock absorption and strategically placed flex grooves to create flexibility.

Running shoes should be replaced approximately every 500km or 12 months, whichever comes first, as the sole materials tend to wear, harden and compress. If you do a lot of running it is good to rotate running shoes as this extends the life of each pair and keeps the legs and muscles challenged.  For all sports choose the shoe designed for your particular sports and the surface you play on, be it grass, court, indoors or outdoors.

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