Foot strike test for runners – Do you know if you are an over-pronator or a supinator? Here are three methods any runner can use at home to discover his or her individual foot strike.
Midsole Creasing
Look at cushion on the inside sole of your shoe. Creasing in the EVA foam of the midsole is a good indicator of foot motion. (However a polyurethane mid-sole 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 mid-sole. Over-pronated foot-strikes cause excessive creasing along the medial side of the mid-sole, along any part from the forefoot to the heel. Supinated foot-strikes create excessive creasing in the lateral mid-foot of the mid-sole.
Outsole Wear Pattern
Another measure of foot motion is the wear pattern of the outsole of your shoe. This pattern might indicate how the impact is distributed along the foot as it strikes the ground. Compare your shoe’s pattern with the diagram shown over at Cross Country Running Shoes 101.
Wet Footprint Test
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, paper bag, or piece of cardboard works well. Compare your wet footprint to the same images above.
What Does Foot Strike Mean For You?
For a neutral foot-strike:
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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:
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Look for the shoe that offers just enough support to prevent your feet from rolling inward too far. A little too much support is better than not enough.
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Your primary concern is guiding your feet 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 cushioned insole.
For supination:
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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.
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