"Runner's Series" Part 1 - Matching Your Foot Type

When you are looking for a new pair of running shoes it is important to first know what type of foot you have. It is critical to find the right shoe to fit your foot type so your feet aren’t always sore and you can get more out of your run. There are three basic foot types. To check what foot type you are, do what's called the “Wet Test”. First, get the bottom of your foot wet and step on a sidewalk, construction paper or a paper grocery bag. Then match your wet footmark to one of the pictures below.

Pronator/Flat Foot

If you are flat footed your foot will roll inward and flatten excessively (pronates) when your foot strikes the ground increasing stress on the inner part of your foot. A flat foot is generally more flexible meaning it has less stability when running. You may notice the inner part of your shoes wear out quicker if you are flat footed. The proper running shoes if you are flat footed will be a motion control running shoe. A motion control shoe will be less flexible to help limit excessive inward motion and it helps stabilize your foot. The midsole should be firm and made of a denser material. The heel counter should be very firm to offer you even more foot stability. The last should be straight or semi-curved.

Supinator/High Arch

If you have a high arched foot you will notice that your foot is more rigid with weight bearing on the outside of the foot. A high arched foot doesn’t absorb as much shock causing more force to be transmitted up your legs while you are running. You may find that the outer part of your shoes wear out quickest. The proper running shoes for someone with a high arch will have a lot of cushioning to absorb shock. The midsole should be softer and more flexible to provide stability and more cushion. The last should be semi-curved or curved.


If you have a neutral foot you're considered to have a normal foot. The foot pronates when initially bearing weight, but then adjusts to provide stability when pushing off when running. The neutral foot provides a combination of shock absorption and stability at the correct times while you are running. You should find an even wear pattern to your shoes. The proper running shoes for someone with a neutral foot is a stability/neutral running shoe that provides both cushioning and pronation control. The midsole should limit excessive inward movement and provide cushioning. The last should be semi-curved.

In our next post of the "Runner's Series" we will be sharing the different types of running shoes.

If you have any questions or need more information feel free to contact us at 1-800-976-4267 or by emailing us at online@rogansshoes.com.