Running is one of the most accessible forms of exercise—no gym memberships or pricey equipment required. All you need is a pair of running shoes and a bit of motivation.
But here’s the catch: not all shoes are created equal, and more importantly, not all feet are the same. A staggering 80% of runners wear the wrong type of running shoes for their feet, and this simple mistake could lead to discomfort, injuries, or even long-term damage.
The Wet Footprint Test: Your Gateway to Injury-Free Running
The team at SportsShoes recommends an easy, at-home “wet footprint test” to determine your pronation type—the way your foot rolls inward when you run.
This simple test can help you select the right running shoes, reducing the risk of injuries like shin splints, plantar fasciitis, and heel spurs. All you need is water, a brown envelope, and a couple of minutes.
Here’s how to do it:
1. Dip the sole of your foot into water (for example, in the shower or in a washing-up bowl) and shake off any excess
2. Press your foot onto a dark piece of paper or brown envelope as if you were walking over it, ensuring you press down evenly
3. Lift your foot carefully; the footprint left on the paper will reveal the shape of your arch
What your footprint shows and what type of shoes to buy
Overpronation:
If the footprint shows the entire sole of your foot with little or no curve on the inside, you likely have flat feet or overpronation.
This is where you will likely land on the outer heel and then your foot rolls inwards when running, adding pressure to your big toe and second toe.
This can then lead to shin splints, plantar fasciitis, bunions and heel spurs. Shoes with motion control or stability features are ideal to counter this as they have built-in support on the inside and wide soles for additional stability.
Mild Pronation:
If there is a distinct curve along the inside of your footprint but the ball and heel are still connected, it’s likely you’re a mild to moderate overpronator (this is normal, the majority of runners are the same).
Support running shoes, with additional support on the inside, are typically the best choice.
Underpronation:
If there’s a large gap between the ball and heel, with only a thin connection on the outside, you are likely an underpronator.
This means your foot doesn’t roll inwards whilst you run which can put pressure on the outside of your foot and smaller toes.
The effects of this can then cause strain on the lower leg and ankle and increase the chance of injuries like plantar fasciitis and shin splints.
Look for cushioned running shoes that don’t hinder the natural pronation of the foot to help counter any of these issues.
Running expert Ben Mounsey from SportsShoes.com comments: “Most people think buying running shoes is as simple as picking a pair that feels comfortable or looks good, but it’s not that straightforward.
The wrong shoes can lead to injuries that could sideline you for weeks, or worse, discourage you from running altogether. That’s why understanding your pronation is so important – it’s like having a roadmap for your feet.
Something as simple as the wet footprint test can give you insights that even some seasoned runners overlook. It’s not just about injury prevention; the right shoes can help you run farther, faster, and more efficiently.
Running should feel natural and enjoyable, and it all starts with making sure your feet are supported in the way they need.”
Conclusion
Preventing running injuries begins with understanding your feet. By taking the time to perform a simple wet footprint test, you can make informed choices about your running shoes, enhancing both your comfort and performance.
Remember, running injury prevention isn’t just for elite athletes—it’s for everyone who wants to enjoy the many benefits of running, pain-free.