If you are a runner with neutral feet, you are fortunate to have moderate arches and a lower chance of injury than the people who have flat feet or high arches. Finding the best running shoes for your foot type will be relatively easy once you understand how your feet work and learn which features to look for in a pair of running shoes for neutral feet.
Pronation
The foot arch, located on the inner bottom of your foot in the center section, determines the degree to which your feet pronate, or roll, as you run. Pronation is the inward roll of the foot while you walk or run, and and occurs as the outer edges of the heels strike the ground and your foot rolls inward, flattening out. Some pronation is necessary for you to run, and if you have neutral feet, you probably have just the right amount of pronation. Overpronation or underpronation -- usually caused by low or high arches -- can lead to injuries and strain in the surrounding muscles.
Supination
Supination is the outward roll of the foot during walking or running. You need some degree of supination during the push-off phase of running gait as the heel lifts off the ground, and the forefoot and toes are used to propel the body forward. If you have neutral feet, you will most likely have the right amount of supination to keep your feet moving forward without extra strain or pressure.
Shoe Features for Neutral Feet
If you have neutral feet, look for running shoes that offer stability features. Stability will give your feet some rigid support while also offering cushioning to decrease the impact of pounding the ground while running. Neutral-footed runners should choose shoes with a semi-curved shape, which are more lightweight than most motion-control running shoes, allowing your feet more freedom of motion.
Considerations
When choosing your running shoes, consider other factors besides your foot type. If you have a history of injuries, for instance, you may require extra cushioning or support in your shoes. If you run long distances over rough terrain, you will need running shoes with more cushioning and stability than someone who runs a few miles weekly on a treadmill. If you regularly hit trails for your workouts, consider buying a pair of trail running shoes, which are heavier and more rigid than regular running shoes, helping your feet maintain a stable movement despite uneven ground.
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