CBS News
Running shoe shopping 101: How to choose the right pair for your running style and foot type
Nike
Buying the right pair of running shoes can be tricky. There are so many different designs and features that all seem to promise more comfort and faster times. But which of those designs and features will actually work for you? That depends a lot on the shape of your foot, the way your foot strikes the ground when you run and your overall running form. With most running shoes carrying triple-digit price tags, figuring all of this out can be a daunting task, one that can really sneak(er) up on you.
Shoe puns aside, we’ve put together a handy list of things to know about buying running shoes. When it comes to your personal fitness, there are some questions you can ask (and we can answer) about finding the best running shoes for you.
What role does the size and shape of your foot play? Which shoe designs matter most depending on your running style? Does it matter if you prefer a treadmill or the open road? What’s the deal with pronation? And can the wrong shoe affect your overall health? (Spoiler: Kind of, yeah.)
Top shoes for different foot types and running styles
If you already know key details like your pronation and running style, but just feel overwhelmed with choices and don’t know how to find the right running shoe, we’ve got you. Here is a list of our top recommendations for every kind of foot and running style. (You can read more about our shoe picks below.)
Why it’s crucial to pick high-quality running shoes that fit
You may be wondering what the big deal is when picking the right pair of running shoes for you. What happens if you wear something that is low quality — or isn’t a good fit?
“Wearing low-quality or the wrong running shoes can lead to several issues, such as blisters, foot pain and discomfort, soreness in your feet and legs, shin splints, ankle sprains, and even potential long-term problems,” says Dr. Gregory Alvarez, a podiatrist at the Ankle and Foot Centers of America.
Choosing the right pair of running shoes is crucial to minimize your chances of injuries. It’s also a decision that can improve your overall performance.
Running shoe shopping 101: How to choose the right footwear for you
Whether you occasionally hit the pavement or the trails for some exercise, or jogging is an important part of your daily routine, you want a pair of running shoes that won’t work against you. That means knowing what to look for when you shop.
There are several factors to consider when it comes to shopping for running shoes. Below, we look at three things to remember when picking the right footwear for you.
1. Figure out your foot arch and width
“There are three basic foot arch types which include high arches, flat feet, and neutral feet,” says Andrew Blakey, a personal trainer and director of Your Future Fitness.
The Mayo Clinic describes a neutral (or medium) arch as one that naturally supports your body weight and typically pronates (rolls inward) as you walk. Look for shoes with firm midsoles and decent rear-foot stability if you have a neutral arch.
A flat (low) arch likely means your whole foot makes contact with the ground as you walk. According to the Mayo Clinic, this can contribute to muscle stress and joint problems. Seek out shoes with serious arch support if this sounds like you. And if you aren’t sure, see a podiatrist before you shop for that running shoe.
The Mayo Clinic also warns that high arches can be linked to excessive strain on joints and muscles. Since high arches can also mean you’re lacking in shock absorption, buying running shoes with ample cushioning can help to balance this out.
Unsure of which foot arch type applies to you? Are you on a waitlist to see a doctor? In the meantime, one unofficial yet well-known method you can try is called the wet paper test.
“Wet your foot with a damp or moist cloth and step onto a piece of paper,” Blakey says. “If you see a complete footprint with no visible arch then you likely have flat feet. If you see a partial footprint then you likely have neutral feet. If you see a narrow footprint with minimal arch touching or the paper, you likely have high arches.”
Once you have an idea of your foot arch type, there is the question of width. Generally speaking, there are three options here: wide, narrow, or regular width.
“These sizes are further categorized into AAA, AA, A, B, C, D, E, EE, and EEE,” says Blakey. The best way to find out where you fall on this list of letter sizes is to get properly fitted by a professional. You could do this at a shoe store or by scheduling a visit with a chiropodist, Blakey says.
An unofficial way to estimate where you land on this list is to grab a ruler and measure the width of your foot at the widest part. If that number (in inches) is just under half of your shoe size (in U.S. sizing), you likely have regular-width feet. If it’s half or more, you might have wide feet. If it’s well below half, you might have narrow feet. This approach isn’t as precise as getting a professional fitting, but it works in a pinch if you don’t have time to wait for a scheduled fitting.
Shop shoes based on foot arch and width
Here are a few recommendations for running shoes that are designed to accommodate different arch types and foot widths. We’ve excluded neutral arches and regular-width feet from the list because, honestly, just about every running shoe is made for you, unless it was specifically designed otherwise (like the ones below).
Best running shoes for flat feet: Asics Gel-Kayano 30
Asics
Flat feet need extra structure to prevent the foot from rolling too far inward and thick cushioning to minimize the impact of each foot strike on your joints. That’s exactly what the Asics Gel-Kayano 30 delivers. It has a 4D guidance system that gently cradles your foot so it doesn’t roll too far in either direction along with a tall (40 mm) stack of cushy foam infused with gel for maximum shock absorption.
Best running shoes for high arches: New Balance Fresh Foam X More v5
New Balance
If you have high arches, the big risk while running is putting excess strain on your feet and joints because the shock isn’t being distributed over a wide enough area. So the most important feature in a running shoe for you is cushioning.
The foam in the New Balance Fresh Foam X More v5 is one of the softest the brand makes. To add to that plush feel, this shoe has a wider base that adds stability and helps compensate a bit for your high arches by creating a wider area on the shoe itself that impact shock can spread through.
Best running shoes for wide feet: Brooks Ghost 16
Brooks
The Brooks Ghost 16 is a popular shoe for a lot of runners. It’s cushy, lightweight and provides a good amount of support while still being suitable for neutral feet. But we especially recommend it for wide feet because it’s available in both wide and extra wide sizing. If your foot is just a touch above regular, the regular sizes of the Brooks Ghost 16 also tend to run a little wider than some other brands.
Best running shoes for narrow feet: Nike Winflo 10
Nike
Finding shoes for narrow feet can be even more challenging than it is for wide feet. But one of your best bets is to shop at Nike. The brand’s shoes have a reputation for running narrow, even in its regular width sizes. This Nike Winflo 10, in particular, is a great option for narrow feet. The non-stretch upper and strap-based lacing allow you to get a snug fit in the upper. There’s also a bumper in the front that makes for a narrower toe box.
2. Know about pronation
“Pronation simply means how your foot and ankle move during the running motion,” Blakey says. “If you find that your ankles typically collapse inward when you’re running, then you may want to consider a shoe with more support along the middle or arch of your shoe.”
This inward rolling is part of the natural movement of your body, but there is a theory that different foot types can affect how your foot rolls.
Dr. Marc Matarazzo, an orthopedic surgeon who specializes in sports medicine, says that, depending on your foot type, some runners suffer from extreme versions of pronation.
Underpronation happens with runners with high arches. Their feet don’t roll inward enough during impact, which can cause all the shock of impact to concentrate in one part of the foot, rather than being distributed over a wider area. Excessive rolling, on the other hand, can be an issue for runners with low arches. This is overpronation. If you have a neutral arch, according to Matarazzo, your foot is likely to roll at a healthy spot.
Shop shoes based on your pronation type
Best shoes for underpronation: Adidas Adizero Boston 12
Adidas
If your feet don’t roll enough through your stride, you need a running shoe with a wide, flat base and a bit of rocker geometry that helps guide your foot from heel to toe. That helps absorb shock and gives you a more natural, energy-efficient stride.
The Adidas Adizero Boston 12 checks all those boxes and more. It has a flared outsole to create a wide base and a rockered front so your foot can glide seamlessly toward the toe. It also adds some soft yet bouncy foam in the midsole to add even more pep to your step.
Best shoes for overpronation: New Balance Fresh Foam X 860v14
New Balance
For overpronation, you need a solid stability shoe like the New Balance Fresh Foam X 860v14. It uses dual-density foam and a stability plate (also made of foam) to gently hold your foot in place so it doesn’t roll too much.
By using foam rather than a more rigid material like other stability shoes, this New Balance ends up feeling cushy and comfortable rather than stiff and restrictive.
3. Get in tune with your running style and form
Have you ever stopped to think about your running form? If not, you may be unfamiliar with different running styles and how they play into your shoe shopping.
“Typically, people can be considered either a heel runner, midfoot runner, or a toe runner,” says Blakey. “The type of runner you are will influence which part of the shoe has more padding. For example, a heel runner will likely want a shoe with more padding in the rear portion of the shoe in order to cushion their running style.”
Blakey pointed out that most professional half marathoners land heel first, which — you guessed it — means that’s where cushioning in a running shoe could be the most helpful.
Running style can influence the type of shock absorption you need in your running shoes (padding in the rear for heel runners vs. uniform cushioning for midfoot runners, for example). In addition, a peer-reviewed study talks about how runners can shift their style depending on the type of shoes they’re wearing.
Next time you go for a run, pay attention to which part of your foot connects with the ground first when each foot lands.
Shop shoes based on running style
Best shoes for heel strikers: Nike Pegasus 41
Nike
Most running shoes cater to heel strikers, so you have your pick of the litter. But the Nike Pegasus 41 is one of our favorite daily running shoes, and it happens to be almost perfectly optimized for heel strikers. The responsive ReactX foam is thicker in the heel and thins out toward the forefoot, so you get cushioning where you need it and a good ground feel to help you on your toe-off. The two air zoom units are also well-placed so that you activate the first one right on your heel strike and get a second boost as you roll toward your toe.
Best shoes for midfoot strikers: Adidas Adizero SL 2
Adidas
It can be challenging to find a running shoe that feels lively and lightweight when you’re a midfoot striker. The cushioning often seems like it’s either too bulky or too thin, while all the fun technology (like Nike’s air zoom units) doesn’t seem to work as well when you land midfoot first.
That’s not the case with the Adidas Adizero SL 2. There’s a full-length layer of Lightstrike Pro foam in the midsole, which is a highly responsive foam that feels just as energetic in the midfoot as it does in the heel. But it’s also lightweight and has a moderate 9 mm heel-to-toe drop. So it thins out toward the toe, but not as much as other shoes.
Best shoes for forefoot (toe) strikers: Hoka Mach 6
Hoka
It’s hard to find good running shoes for forefoot strikers as all the cushioning tends to be concentrated in the heel. So your best bet is to go with the brand that’s staked its reputation on generously cushioned shoes. The Hoka Mach 6 features a full-length layer of plush foam in the midsole so you’ll enjoy a cushy landing no matter which part of your foot strikes first.
Tips for finding your dream pair of running shoes
All of these technical details can feel like so much work when all you want to do is buy a great pair of running shoes. Let’s make it simple. Your decision should sit at the intersection of three things: Comfort, reliability and support. Knowing what you know now, it should be easier than ever to find running shoes with the right amount of each.
One mistake to steer clear of is getting too caught up in marketing jargon or specific shoe models for an entire foot type.
“The scientific literature does not find that specific foot types need specific types of running shoes,” says Dr. Paul Nasri, a physical therapist and orthopedic manual therapist who helps clients through his website thegameplanpt.com. “Personal preference, comfort, and fit are the most important when selecting running shoes.”
So, don’t overthink it. Take note of your running style, arch type and pronation. Then, pick a running shoe that’s built to cater to those things. If you do that, there’s a good chance you’ll luck out and find a shoe that feels perfect on the first try.
But if it doesn’t, run in them for a while anyway and pay attention to what exactly you don’t like. Are they too heavy? Do they start to feel hot after a few miles? Do you wish they were softer? Less soft? More supportive? More flexible? You should also take note of any features you like. Use this information to hunt for your next running shoe. For example, if you love how lightweight your current shoes are, but wish they had a bit more arch support, you can look for a shoe that weighs about the same but offers more stability and structure.
How we put together our running shoe shopping guide
- Expert recommendations: We spoke with several professional sources to put together our list of things to know about running shoes. This includes podiatrist Dr. Gregory Alvarez, personal trainer Andrew Blakey, orthopedic surgeon Dr. Marc Matarazzo, and physical therapist Dr. Paul Nasri.
- Scientific research: Since the science around foot types is more of an ongoing discussion and less about established facts, we turned to credible resources like the Mayo Clinic, the National Library of Medicine (NLM), and published studies for even more context.
- Your needs: Obviously, the best running shoes are shaped around your personal needs. So we discussed the most important factors that can help you find the most comfortable, best-fitting, and supportive running shoes for your foot type.
Oakland, California — The patient was in his 60s, an African American man with emphysema. The oximeter placed on his fingertip registered well above the 88% blood oxygen saturation level that signals an urgent risk of organ failure and death.
Yet his doctor, Noha Aboelata, believed the patient was sicker than the device showed. So she sent him for a lab test, which confirmed her suspicion that he needed supplemental oxygen at home.
Months later, in December 2020, Aboelata thought back to her patient as she read a New England Journal of Medicine article showing that pulse oximeters were three times as likely to miss dangerously low blood oxygen levels in Black patients as in white ones. At a time when Black Americans were dying of COVID at high rates and hospitals struggled to find beds and oxygen for those needing them, the finding exposed one of the most blatant examples of institutional racism in American health care.
“I was like, ‘Were there other patients I missed?” said Aboelata, a family physician and the CEO of Oakland-based Roots Community Health. As she shared the article with colleagues, “there was so much anger and frustration because we had every reason to believe we could rely on this device, and it was systematically not working in the population that we served.”
State attorneys general and U.S. senators have pressed the FDA to take steps to eliminate pulse oximetry’s racial bias, which has caused delays in treatment and worse health outcomes, and more recently has raised concern about the reliability of hospital AI tools to draw on reams of data from the devices.
Aboelata’s clinic has sued producers and stores that sell oximeters, demanding they pull the devices or add safety warnings to the labels. Many of her patients rely on home oxygen, which requires accurate readings for Medicare to cover.
But getting rid of the devices, central to care for heart and lung diseases, sleep apnea and other conditions, isn’t an option.
Since the 1990s, the convenient fingertip clamps have come to stand in for many uses of arterial blood gas readings, which are the gold standard for determining oxygen levels but dangerous if not done carefully. Makers of oximeters will sell around $3 billion of them this year because they are used in nearly every hospital, clinic and long-term care facility. During the pandemic, hundreds of thousands of Americans bought them for home use.
One of them was Walter Wilson, a 70-year-old businessman in San Jose, California, who has had two kidney transplants since 2000. Wilson contracted covid last December but delayed visiting a doctor because his home pulse oximetry readings were in the normal range.
“I’m a dark-complected Black guy. I was very sick. Had the oximeter picked that up I would have gotten to the hospital sooner,” he said.
Wilson ended up back on dialysis after several years of good health. Now he’s looking to join a class action lawsuit against the device manufacturers.
“They’ve known for years that people with darker skin get bad readings,” he said, “but they tested them on healthy white people.”
After years of little action on the issue, the FDA in 2021 sent a safety warning to doctors about oximeters. It has also funded research to improve the devices and promised to issue new guidelines for how to make them.
But as the FDA polishes draft guidelines it had hoped to publish by Oct. 1, clinicians and scientists are unsure what to expect. The agency has indicated it will recommend that manufacturers test new oximeters on more people, including a large percentage with dark-pigmented skin.
Because of industry pushback, however, the guidance isn’t expected to ask device makers to test oximeters under real-world conditions, said Michael Lipnick, a University of California-San Francisco anesthesiologist and researcher.
Hospitalized people are often dehydrated, with restricted blood flow to their extremities. This condition, known as low perfusion — essentially, poor circulation — is particularly common with cardiovascular disease, which is more prevalent in Black patients.
Pigmentation and poor perfusion “work together to degrade pulse oximetry performance,” said Philip Bickler, who directs the Hypoxia Research Lab at UCSF. “During covid, Black patients showed up sicker because of all the barriers those patients face in accessing health care. They’re showing up on death’s door, and their perfusion is lower.”
The FDA guidance isn’t expected to require manufacturers to measure how well their devices perform in patients with poor perfusion. All this means that the FDA’s efforts could lead to devices that work in healthy dark-skinned adults but do “not fix the problem,” said Hugh Cassiere, who chairs a panel for the FDA’s Medical Devices Advisory Committee, at its February meeting.
A history of inaction
Although some recent industry-sponsored studies have shown that certain devices work across skin tones, research dating to the 1980s has found discrepancies in pulse oximetry. In 2005, Bickler and other scientists at the Hypoxia Lab published evidence that three leading devices consistently failed to detect hypoxemia in darkly pigmented patients — especially those who were severely oxygen-depleted. Noting that these readings could be crucial to directing treatment, the authors called for oximeters to carry warnings.
The FDA’s response was modest. Its regulatory pathway for pulse oximeters clears them for sale as long as they show “substantial equivalence” to devices already on the market. In a 2007 draft guidance document, the FDA suggested that tests of new oximeters could “include a sufficient number of subjects with dark skin pigmentation, e.g., 30%.” However, the final guidance, issued in 2013, recommended “at least 2 darkly pigmented subjects or 15% of your subject pool, whichever is larger.” The studies were required to have only 10 subjects. And the agency did not define “dark-pigmented.”
Testing the devices involves fitting patients with masks that control the gases they breathe, while simultaneously taking pulse oximetry readings and samples of arterial blood that are fed into a highly accurate measuring device, invented by the Hypoxia Lab’s late founder, John Severinghaus.
Bickler, who evinces the bemused skepticism of a seasoned car mechanic when discussing the scores of devices his lab has tested, said “you can’t always trust what the manufacturers say.”
Their data, he said, ranges from “completely inaccurate” to “obtained under absolutely ideal conditions, nothing like a real-world performance.”
During the pandemic, a medical charity approached the lab about donating thousands of oximeters to poor countries. The oximeters it had chosen “weren’t very good,” he said. After that, the lab set up its own ratings page, a kind of Consumer Reports for pulse oximeters.
According to its tests, some expensive devices don’t work; a few of the $35 gadgets are more effective than competitors costing $350. Over a third of the marketed devices the lab has tested don’t meet current FDA standards, according to the site.
To investigate whether real-world tests of oximeters are feasible, the FDA funded a UCSF study that has recruited about 200 intensive care unit patients. The data from the study is being prepared to undergo peer review for publication, Bickler said.
He said the lab did not warm the hands of patients in the study, which is the customary practice of manufacturers when they test their devices. Warming assures better circulation in the finger the device is attached to.
“It affects the signal-to-noise ratio,” Bickler said. “Remember when car radios had AM stations, and you’d get a lot of static? That’s what poor perfusion does — it causes noise, or static that can obscure a clear signal from the device.”
Hypoxia Lab scientists — and doctors in the real world — don’t warm patients’ hands. But “the industry people can’t agree on how to handle it,” he said.
Masimo, a company that says it has the most accurate pulse oximeters on the market, would happily comply with any FDA guidance, Daniel Cantillon, Masimo’s chief medical officer, said in an interview.
How much to fix the problem?
The very best devices, according to the Hypoxia Lab, cost $6,000 or more. That points to another problem.
With better accuracy, “you are going to reduce patient access to devices for a large proportion of the world that simply can’t afford them,” Lipnick said.
Even if the FDA can’t please everyone, its anticipated call for more people with darker skin in oximetry tests will “assure there’s real diversity in the development and testing of those devices before they come to market,” Lipnick said. “That bar has been too low for decades.”
It is difficult to assess harm to individuals from faulty oximeter readings, because these errors are often one factor in a chain of events. But studies at Johns Hopkins University and elsewhere indicated that patients whose oxygen depletion wasn’t noticed — possibly thousands of them — had delayed treatment and worse outcomes.
Already, Aboelata said, a few manufacturers — Zewa Medical Technology, Veridian Healthcare and Gurin Products — have responded to the Roots Community Health lawsuit by including warnings about their devices’ limitations.
There’s not much she and other clinicians can do in daily practice, she said, other than establish a baseline reading with each new patient and be on the lookout for notable drops. Hospitals have other tools to check oxygen levels, but correct readings are critical for outpatient care, she said. In 2022, Connecticut enacted a law banning insurers from denying home oxygen or other services based solely on pulse oximetry readings.
But “adapting around the crappy device isn’t the solution,” said Theodore Iwashyna, the Johns Hopkins Bloomberg School of Public Health professor who co-authored the New England Journal of Medicine article. “A less crappy device is the solution.”
This article was produced by KFF Health News, a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF — the independent source for health policy research, polling and journalism. KFF Health News is the publisher of California Healthline, an editorially independent service of the California Health Care Foundation.
The mother of the embattled hip-hop mogul Sean “Diddy” Combs released a statement Sunday defending her son against the criminal charges and multiple allegations of sexual misconduct he is currently facing while in federal custody in New York.
Combs, 54, has been detained at the Metropolitan Detention Center in Brooklyn since pleading not guilty on Sept. 17 to federal charges of sex trafficking, racketeering conspiracy and transportation to engage in prostitution.
In a statement released through her lawyers, Janice Smalls Combs says it has been “unbearable” to witness “what seems to be like a public lynching of my son before he has had the opportunity to prove his innocence.”
She then mentions that her son “has made mistakes in his past” and refers to an episode caught on security video that appeared to show Combs attacking singer Cassie, his former girlfriend, in a Los Angeles hotel hallway in 2016. In May, Combs apologized for the incident, saying his behavior was “inexcusable” and that he took “full responsibility” for his actions.
In November, Cassie, whose legal name is Casandra Ventura, filed a lawsuit accusing Combs of rape and abuse during their relationship; he denied the accusations. They reached a settlement the following day.
The indictment against Combs refers to the incident caught by the hotel security cameras. According to the indictment, Combs attempted to bribe a hotel security staff member who intervened in the incident to keep them quiet.
“My son may not have been entirely truthful about certain things, such as denying he has ever gotten violent with an ex-girlfriend when the hotel’s surveillance showed otherwise,” Janice Smalls Combs says in the statement. “Sometimes, the truth and a lie become so closely intertwined that it becomes terrifying to admit one part of the story, especially when that truth is outside the norm or is too complicated to be believed. This is why I believe my son’s civil legal team opted to settle the ex-girlfriend’s lawsuit instead of contesting it until the end, resulting in a ricochet effect as the federal government used this decision against my son by interpreting it as an admission of guilt.”
She adds that it has been “agonizing” to see people joke about her son’s situation “over lies and misconceptions.”
At the end of the statement, she asks fans and the public “to not judge him before you’ve had the chance to hear his side.”
“My son is not the monster they have painted him to be,” she says. “I can only pray that I am alive to see him speak his truth and be vindicated.”
In the indictment, prosecutors allege that since 2008 Combs has been part of a criminal organization that engaged in or attempted to engage in sex trafficking, forced labor, kidnapping, arson, bribery, obstruction of justice and other offenses.
Prosecutors accused Combs of using his business empire as a criminal enterprise to conceal his alleged abuse of women at events Combs referred to as “Freak Offs.”
“The ‘Freak Offs’ sometimes lasted days at a time, involved multiple commercial sex workers and often involved a variety of narcotics, such as ketamine, ecstasy and GHB, which Combs distributed to the victims to keep them obedient and compliant,” U.S. Attorney Damian Williams, of the Southern District of New York, told reporters when the indictment was unsealed.
On Oct. 1, Texas attorney Tony Buzbee said he was representing 120 accusers who have come forward with new sexual misconduct allegations against Combs. Buzbee said he expects lawsuits to be filed within the next month. Buzbee described the victims as 60 males and 60 females, and that 25 were minors at the time of the alleged misconduct.
Watch CBS News
Be the first to know
Get browser notifications for breaking news, live events, and exclusive reporting.
