Your running shoes should protect your feet from the stress of running, while permitting you to achieve your maximum potential. Selecting the right shoe for your foot can be confusing without the proper knowledge.

What’s Best for Your Low or High Arch Feet?

If you have low arches, called pronators, will need a shoe that provides stability. However, if you have high arches, called supinators, you’ll need a shoe with good cushioning.  Check your arch to find the shoes that are best for your feet.


When you’re shopping for your next pair of running shoes, choose a store  with knowledgeable staff with a wide variety of shoes. Don’t hesitate to try on a range of brands and styles of shoes, what works may surprise you.

Here are three main features you need to consider when selecting the best running shoe for your needs: shape, construction, and midsole:

1. Shape

To find out a shoe’s shape, look at its sole. Draw a straight line from the middle of the heel to the top of the shoe.

  • If you have low arches (pronators), this line should pass through the middle of your toes, making it a straight-shaped shoe, with the added stability you need.
  • If you have high arches (supinators), this line should pass through the outer half of your toes, making it a curve-shaped shoe, your most comfortable fit.

2. Construction 

Take out the insole and look at what type of stitching is used on the bottom.

  • If you have low arches (pronators), board construction shoes, which have no stitching on the bottom, are built specifically for you.
  • If you have a mild low (pronators) or mild high arch (supinators), combination shoes, which have with stitching that begins halfway, are the best construction for you.
  • If you have high arches (supinators), slip-constructed shoes, which have stitching running the entire length of the shoe, provide you with the flexibility you need.

3. Midsole 

The midsole determines most of a running shoe’s cushioning and stability.

  • If you have low arches (pronators), dual-density midsoles will give you shock absorption, as well as some stability.
  • If you have high arches (supinators), single density midsoles offer the good cushioning you need but without the extra stability you don’t need.

A chiropractor can also assess your gait, as well as the mobility of the joints in your feet, legs, pelvis and spine to help you avoid running-related problems. To ensure your body is moving properly, consider visiting a chiropractor.

To find a chiropractor near you, use the chiropractor locator on our website. In Ontario, you can visit a chiropractor without a referral from a doctor, nurse practitioner or other health care professional. If you already have a chiropractor and/or another health care professional, join our Partnership4BetterHealth online patient advisory community. Then, you can share your ideas on how to enhance chiropractic services and make a positive impact on our health care system. It’s confidential, free, and always your choice to participate.