Finding the right running shoes can feel overwhelming. With dozens of brands, endless models, and marketing buzzwords everywhere, it’s hard to know what actually matters. But the truth is simple: the right shoe for you depends on your foot type, running type, and where you run.
One of the easiest ways to get started is with the wet paper towel test (also called the wet footprint test). It’s a quick at-home method to learn about your arches, which play a major role in how your foot strikes the ground. Combine this with a little knowledge about pronation and running surfaces, and you’ll be able to find shoes that reduce injury risk, improve comfort, and boost your performance.
Why Choosing the Right Running Shoes Matters
Running shoes aren’t just fashion accessories. The wrong pair can lead to aches, injuries, and slower recovery times. The right pair, on the other hand, can make your runs feel smoother and more enjoyable.
Benefits of wearing the right shoes:
- Reduces the risk of common injuries like shin splints, plantar fasciitis, and knee pain
- Provides cushioning and stability tailored to your stride
- Improves comfort, especially on long runs
- Helps with efficiency, making each step feel easier
Think of running shoes as the foundation of your training. Just like a house needs a solid base, your body needs the right support to handle the repetitive impact of running.
How to Identify Your Running Style and Foot Type
Before buying shoes, it helps to know two things about yourself:
- Your foot arch type (flat, neutral, or high).
- Your pronation pattern — how your foot rolls inward or outward when it hits the ground.
Some runners naturally have more stability, while others need added support. That’s where the wet paper towel test comes in handy.
The Wet Paper Towel Test: Step-by-Step
You don’t need fancy equipment to learn about your arches. Just follow this simple method at home.
- Fill a shallow tray or bowl with water.
- Step into the water with one foot.
- Place your wet foot on a piece of paper towel, cardboard, or even a brown paper bag.
- Step off and examine the footprint.
What to look for:
- Flat Arch (Low Arch): Your footprint shows the entire bottom of your foot, with little or no inward curve.
- Neutral Arch (Medium Arch): Your footprint shows a distinct curve along the inside, with about half of your arch visible.
- High Arch: Your footprint shows only the heel and forefoot with a narrow band (or none) connecting them.
This simple test gives a strong indication of your natural foot structure.
What Arch Type Means for Pronation
Your arch type often predicts your pronation — the way your foot rolls when it lands.
- Flat Arch → Overpronation: Foot rolls inward too much.
- Neutral Arch → Neutral Pronation: Foot rolls slightly inward (ideal).
- High Arch → Supination (Underpronation): Foot rolls outward or not enough inward.
Pronation itself isn’t “bad,” but shoes that match your pattern can provide the right balance of cushioning and stability.
Recommended Shoes by Arch Type
Now that you know your arch type and pronation, here’s how to match it with the right kind of shoe.
Flat Arch / Overpronation
- Best with stability shoes that provide structured support.
- Look for features like firmer midsoles, medial posts, or “GuideRails” (Brooks) to reduce inward roll.
Good option examples:
- Brooks Adrenaline GTS
- ASICS Gel-Kayano
- Saucony Guide
Neutral Arch / Neutral Pronation
- Works well with neutral cushioned shoes that balance support and softness.
- You have the most flexibility in brand and model choice.
Good option examples:
- Nike Pegasus
- Saucony Ride
- ASICS Novablast
High Arch / Supination
- Needs cushioned, flexible shoes that absorb shock and encourage natural movement.
- Avoid overly stiff or stability-heavy designs.
Good option examples:
- Brooks Ghost
- Hoka Clifton
- ASICS Gel-Cumulus
Trail vs. Road Runners: Extra Considerations
Where you run matters as much as how you run.
Road Running:
- Look for lightweight shoes with responsive cushioning.
- Durability on pavement is important.
Trail Running:
- Choose shoes with aggressive outsoles (grip).
- Added rock plates or reinforced uppers help on rough terrain.
- Trail shoes often have more stability, even if you’re a neutral runner.
Hybrid Runners: If you mix both surfaces, consider an “all-terrain” model that blends cushioning with mild grip.
Common Mistakes When Buying Running Shoes
Even with the right arch knowledge, many runners still make buying mistakes. Avoid these pitfalls:
- Choosing by looks alone: Flashy colors don’t prevent injuries.
- Buying too small: Running shoes should have about a thumb’s width of space at the toe.
- Ignoring terrain: Trail shoes on pavement wear out quickly. Road shoes slip on trails.
- Wearing old shoes too long: Most running shoes last about 300–500 miles before cushioning breaks down.
- Copying others: Just because a friend loves a shoe doesn’t mean it fits your stride.
Conclusion
The “best” running shoe isn’t universal — it’s the one that fits your foot type, running style, and terrain. The wet paper towel test is an easy way to figure out your arch type at home, giving you a head start in choosing shoes that support your unique stride.
Flat feet often benefit from stability shoes, neutral arches thrive in balanced cushioned models, and high arches feel best in flexible, well-padded options. Trail runners should look for grip and durability, while road runners need responsive cushioning.
Take five minutes to try the test, then match your results to the right shoe category. Your body will thank you on every run.
Next you can get a little nerdy and learn about cushioning, stack height and heel-toe offset (drop)!