Choosing the Right Running Shoe for Your Gait

Running
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When I first started running, I made the mistake many new runners do: I bought a pair of shoes based entirely on aesthetics. They were cute, trendy, and looked great in the store. But as soon as I started running in them, I felt a stabbing pain with every step. It was so bad that I almost gave up running entirely.

Frustrated, I went to a specialty running store and told the staff, “I don’t care what you put me in it just has to feel good.” They analyzed my gait, determined I overpronate (more on that below), and recommended the ASICS GT-2000. The difference was life-changing. Suddenly, running was comfortable, and I’ve been loyal to ASICS ever since, rotating between the GT-1000, GT-2000, and Kayano styles depending on my needs.

Finding the right shoe for your gait is essential for preventing injuries, improving comfort, and getting the most out of your runs. Let’s dive into how to determine your gait and which shoes are best for you.

(Some of the links below are affiliate links, which means I earn a small commission if you make a purchase – at no extra cost to you. Thank you for supporting my blog and helping me continue to share content I love!)

What Is Your Gait?

Your gait is how your foot moves when it strikes the ground and pushes off. There are three main types:

Neutral Gait

  • Your foot rolls inward slightly for even weight distribution. This is the most common gait and doesn’t require specialized support.

Overpronation

  • Your foot rolls inward excessively, which can strain the arch and ankles. Overpronators often benefit from stability or motion-control shoes.

Supination (Underpronation)

  • Your foot rolls outward, which reduces shock absorption. Supinators typically need shoes with extra cushioning to absorb impact.

How to Determine Your Gait

1. Visit a Specialty Running Store

Most stores offer free gait analysis, where experts will watch you run or walk to determine how your feet move. This is how I discovered I overpronate.

2. Check the Wear Pattern on Your Shoes

  • Neutral Gait: Even wear across the ball of the foot and heel.

  • Overpronation: Excessive wear along the inside edge of the shoe.

  • Supination: Excessive wear along the outer edge of the shoe.

3. Self-Test at Home

Wet the bottom of your foot and step on a piece of paper.

  • Neutral Gait: You’ll see a moderate curve along the arch.

  • Overpronation: The imprint will show part of your arch, or no arch.

  • Supination: You’ll see a narrow connection between the heel and ball of the foot.

Suggested Styles for Each Gait

Once you know your gait, finding the right shoe becomes much easier. Here are some of my favorite recommendations for each type of gait:

Neutral Gait

  • Brooks Ghost: A versatile, comfortable option for everyday running.

  • Hoka Clifton: Lightweight and cushioned for smooth, comfortable rides.

Overpronation

  • ASICS GT-2000: One of my go-to shoes for stability and comfort.

  • ASICS Kayano: Another go-to shoe for stability and comfort.

  • Hoka Arahi: A lightweight stability shoe with plenty of cushioning.

  • Hoka Gaviota: A lightweight stability shoe with plenty of cushioning.

Supination (Underpronation)

  • Hoka Bondi: Maximum cushioning for high-impact absorption.

Pro Tip

Be sure to check the retailers return policy before purchasing. At the time of writing this:

REI offers returns within 90-days (365 days for members) regardless of wear

Hoka offers returns within 30-days (60 days for members) regardless of wear

Brooks offers returns within 90-days regardless of wear

Why Choosing the Right Shoe Matters

Running in the wrong shoes can lead to a host of issues, from discomfort to serious injuries like shin splints, plantar fasciitis, or knee pain. Properly fitting shoes not only support your feet but also improve your overall running form.

If I had known this when I first started running, I could have avoided weeks of pain and frustration. Now, I tell every runner: Don’t just pick shoes for looks. Your body - and your miles - will thank you.

Final Thoughts

Finding the right running shoe for your gait can make all the difference in your running journey. Whether you have a neutral gait, overpronate, or supinate, there’s a perfect shoe out there waiting for you. If you’re unsure where to start, head to a specialty running store for a gait analysis, and don’t be afraid to prioritize comfort over style.

Need help choosing the right shoe? Check out my RockPorch Locker to some of the top recommended styles for each gait type and start running comfortably today.

Happy running!

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