The majority of people I know have had the experience of sore painful feet after a good run or long walk. Most of them know they were wearing the wrong shoe, but for most, they did not know what type of shoe to buy. Purchasing an expensive pair of running shoes is really hit or miss. This is because one must determine first, what their foot type is. This is extremely important, not just from the economical standpoint, but to prevent potential injury to your feet, knees and hips.

There is a very simple test you can do at home using dark construction paper, or even a brown paper bag. It is simply this, soak your feet in water and then stand on the dry paper! The imprint you see is very telling!

There are three main foot types:

1. If you have flat feet, then your imprint will show the majority of the foot. You will see little to no arch. Approximately 60% of all Americans have flat feet.

2. Someone with high arches will show the front pad and toes, a thin narrow line in the middle, and a full heel. Approximately 30% of all Americans have high arches.

3. If your imprint shows the forward pad and toes, a medium line down the middle and a full heel, then congratulations! You are among the 10% of American people who have the ideal foot type.

Flat feet:
People with flat feet have what they call, over-pronated feet. The ankle moves inward causing the feet to have up to 3 times the body weight pressing down causing the arch to collapse in on itself when running walking or standing. This can cause severe stress on the ankles, calves, knees and in some cases, lower back pain. People with flat feet often can experience bunions, heel spurs or tendonitis. Flat feet can be caused by many different things like obesity, the pounding of the feet on hard surfaces, pregnancy etc.

The best type of running shoe to purchase is a shoe that gives good arch support and firm heel stability. This helps to stabilize the feet to not move inward. Motion control is the key words here.

High Arches:
Someone with high arches have the opposite of flat feet which is to say, they have feet that tend to pronate outward. This foot type is often very rigid and does not easily conform to the contours of the ground. Upon inspection of a running shoe of a high arch foot type, you will most often see an exaggerated wear on the outer sole.

The best type of shoe for high arches, are the breathable, flexible shoes that have excellent cushioning. This reduces the possibility of stress fractures, ankle pain and even hip problems.

Normal Feet:
People with normal feet tend to have very good posture and the wear on a shoe sole is fairly spread out. This foot type can usually wear just about any shoe. It really comes down to what is the most comfortable for you.

Technology is coming up to speed in terms of running shoes so when looking for the best fit and wearability; it is advisable to know your foot type before shopping. A good foot Dr. can tell you what you need but you can also be a good sleuth all on your own. Do the paper test and look at the soles of your current shoes. Are the soles worn out on the inside or outside of the soles or is the wear overall.

The proper running shoe can make all the difference in a great or painful running/walking experience!

Author Bio: Willie Jones is a freelance writer, researcher and artist. She is co-owner of www.OnlyRunningShoes.com an online shoe outlet.

Category: Advice
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