Foot strike (foot motion) is a critical part of selecting cross country running shoes. The best way to determine your individual foot strike is to have it evaluated at a good running shoe store. There they may have an electric treadmill that you can run on while they evaluate your foot motion. However, if that option is not available, you can use this article to help you. Start by reviewing the three types of foot strike:
Neutral
This is the ideal foot motion. The foot first rolls slightly out, then slightly in, then slightly out again while it is touching the ground. This movement sequence keeps the body aligned properly, absorbs the force of impact, and greatly reduces the risk of injury. The pressure and impact is distributed evenly over the entire front of the foot during push off.
Over-Pronated
This type of foot motion rolls inward too far when the feet strike the ground. This action places too much pressure on the ball of the foot and the arch during push off. It places the body into bad alignment, and promotes the risk of stress-related injury. Over-pronation often occurs when the runner has imbalances in muscle strength, or arches that are too flexible.
Supinated
This rare type of foot motion lacks enough inward roll, resulting in a purely outward foot movement. Supination places too much pressure on the little toe side of the foot. It often occurs with rigid, high arches. A supinated foot motion absorbs the shock of impact poorly, which tends to increase the risk of injury. Not many runners, perhaps 3%, run with true supination.
Determining Your Own Foot-Strike
Midsole Creasing
Creasing in the EVA foam of the midsole is a good indicator of foot motion. (However a polyurethane midsole provides no creasing indicators.) The deeper the creases, the greater the wear. You need to compress newer shoes with your hands to show the crease marks, but older shoes show the creases by themselves. Neutral foot-strikes show creasing in the medial forefront and lateral heel of the midsole. Over-pronated foot-strikes cause excessive creasing along the medial side of the midsole, along any part from the forefoot to the heel. Supinated foot-strikes create excessive creasing in the lateral midfoot of the midsole.
Outsole Wear Pattern
Another decent measure of foot motion is the wear pattern of the outsole. This pattern might indicate how the impact is distributed along the foot during strike. Compare your shoe’s pattern with the diagram below.
Wet Footprint
Here is another way to determine foot motion. With wet feet, stand on any flat material that can show a clear footprint. A paper towel or piece of cardboard works well. Compare your wet footprint to the images below.
What Does This Mean For You?
For a neutral foot-strike: You want to leave well enough alone, so neutral shoes are best. Support and motion control shoes might push your neutral foot-strike into the wrong position. It’s OK to wear almost any shoe, but NOT one designed for moderate or severe over-pronation.
For over-pronation: The best running shoes are those that offer just enough support to prevent your foot from rolling inward too far. A little too much support is better than not enough. Your primary concern is guiding your foot into the correct position, so the body stays aligned properly. Your shoes could be firmer than others on the market. Support increases as firmness increases. If you find the right firmness and support, but would like a softer feel, try out a similar model from a different brand, or buy a model with more running shoe cushioning.
For supination: You want a shoe that is very flexible and soft, one that rolls and twists easily. The main problem is that your feet lack natural shock absorption. You don’t need to correct the foot position. Instead, you need a soft shoe that offers good protection, like the Inov-8 F-Lite 195.
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