By Emily Mitchell

One type does not fit all when it comes to running shoes.

Whether your goal is to enjoy a leisurely jog or you're training to be the next Usain Bolt, having a running shoe that supports your foot type is the key to keep you moving.

To pick the right shoe, you need to know your foot type. You also need to know the type of shoe that best supports your arch and running style. These key points will help you find a shoe that both prevents injury and promotes performance.

The following tips were provided by Duke Sports Medicine physical therapist Randall Lazicki.

Foot Type and Pronation

When you run, you naturally land on the outside of your foot and roll inward. This inward rolling is called pronation.

There are three different foot types: neutral arch, low arch, and high arch. The height of the arch affects the direction and severity of the way your foot rolls, or pronates.

• A neutral arch causes your foot to roll to a healthy spot.
• A low arch causes your foot to roll inward excessively, or overpronate.
• A high arch causes your foot to roll in only slightly at impact, or underpronate.

Determining Your Foot Type

Take a look at the bottom of your running shoe. The wear on your shoe will likely reveal your foot type.

Wear Pattern

• If you are a normal pronator (neutral arch), your shoe will show even wear and form a perpendicular pattern of wear.
• If you are an overpronator (low arch), the inner soles of your shoes will be worn down.
• As an underpronator (high arch), your shoe wear shows an outer tilt, and the outer soles show excessive wear.

If examining your shoe wear doesn’t tell you what type of foot you have, a simple "wet test" may do the trick.

Wet Test

To perform a wet test, you'll need water, a shallow pan, a brown paper grocery bag, and your foot. Follow these steps:

1. Place the pan on the ground.
2. Put the bag in front of the pan so you can comfortably step from the pan to the bag.
3. Pour water into the pan -- enough to cover the bottom completely.
4. Take your shoes off.
5. Stand a foot’s length behind the pan.
6. Step into the pan so your foot gets wet.
7. Step onto the grocery bag.

Lifting your foot reveals your foot type. Your footprint should resemble one of the following images:

Neutral Arch

Flat Arch

High Arch

Matchmaking

Now that you know your foot type, it’s time to find the right shoe for you. Shoes are generally categorized as stability shoes, motion control shoes, or cushioning shoes.

Stability Shoes

Stability shoes are best for runners with normal arches and only mild control problems. The extra stability these shoes offer comes from extra arch-side supports and high density foam. Stability shoes are typically built with a gentle arch from front to back that provides rearfoot stability and forefoot flexibility.

Motion Control Shoe

Motion control shoes are great for flat-footed and heavy runners who tend to overpronate. These shoes typically have rigid devices made out of plastic, fiberglass, or high density foam. The arch area on motion control shoes is filled in for increased stability which is why there is a different color at the midsole. The extra rigidity in these shoes prevents the ankle from turning out and the foot from overpronating.

Cushioning Shoes

Cushioning shoes help to support people with high arches and rigid feet who tend to underpronate. This highly flexible shoe is built on a curve and made of lightweight materials that provide minimal rigidity with optimal cushioning.

Choosing Your Perfect Shoe

Now that you know what type of foot you have and what type of shoe you should be looking for, you're ready to find your perfect shoe.

If you shop at a quality running store, the employees often have extensive knowledge about the shoes and can help you select a pair that supports your foot type.

When you go to try on shoes, remember these key points:

• Try on running shoes toward the end of the day when your foot is the most full.
• Wear the normal socks, orthotics, and braces that you would wear when running.
• Stand up to check the length and width of the shoe.
• Perform a heel raise, walk, and a jog while trying on the shoe to make sure it offers the support that you need.
• How the shoe feels in the store is how it will feel when you are running, so choose wisely.

You should replace running shoes every 400 to 600 miles because the shock absorption depletes with every passing mile.

And remember, no matter how expensive your shoes are or how much technology they contain, they will not do their job unless they fit correctly.