Module 1-3: Know Your Feet

Here's a simple way to find yours. As you get out of the tub, shower or pool, take a look at the footprint you leave on the bathmat or cement. The shape of your footprint will indicate the type of arch you have. Your arch shape affects the way your foot moves as you run. Your foot shape is closely related to its movement as you walk or run. The typical scenario: With every stride, your heel strikes the ground first. It rolls slightly inward and the arch flattens to cushion the impact. Your foot then rolls slightly to the outside and stiffens to create a springboard to propel your next step.

Cushioning shoes provide elevated shock absorption and minimal medial (arch side) support. They're best for runners who are mild pronators or supinators. Cushioning shoes are also good for neutral runners during off-pavement runs. Reason: Minor irregularities in surfaces such as dirt roads give feet a little variety from the repetitive, same-spot strikes they typically experience on hard surfaces.

Stability shoes help decelerate basic pronation. They're good for neutral runners or those who exhibit mild to moderate overpronation. They often include a "post" in the midsole. Due to their extra support features, virtually all trail-running shoes fall in the stability category.

Motion control shoes offer features such as stiffer heels or a design built on straighter lasts to counter overpronation. They're best for runners who exhibit moderate to severe overpronation.