If you are a larger-sized runner, it may be difficult to find articles or tips for running shoes for people your size. Big runners can benefit from certain running shoe features that offer extra cushioning and support. In addition, it helps to determine your foot type and be aware of common injuries that plague heavy runners. Knowing what to watch out for can help you find the best shoes for your body type.
Foot Type
Knowing your foot type can help you determine what features you need in a pair of running shoes. To determine your foot type, stand with wet feet on a paper towel or cement slab. If your footprints show a moderate curve along the inner, center section, you have neutral arches. If there is a large gap missing from the central part of the prints, you have high arches. If you have low arches, you will see your whole feet on the prints. Many large runners have flat feet or low arches.
Pronation
Your foot type affects how you run and what kind of shoes you need. Pronation is the inward motion of your foot that occurs when your heel strikes the ground and your foot rolls onto your arches before pushing off. If you have neutral arches, you most likely have a normal degree of pronation. Flat-footed runners tend to overpronate, which means their feet roll excessively inward, and runners with high arches tend to underpronate. If you overpronate or underpronate, you are more likely to sustain injuries, especially without the proper running shoes.
Running Shoe Features
If you are flat-footed, like many heavy runners, you will want a shoe with arch supports, strong stability and motion control features. Motion control features can help correct overpronation by minimizing excess movement. Arch supports and stability will help absorb shock and offer extra cushioning when you run. Heavy runners should opt for running shoes that provide lots of cushioning, which may make the shoes an ounce or two heavier than most running shoes. If you have high arches, motion control shoes can help correct your pronation problems. If you have normal arches, do not get stability or motion control running shoes, as they can impede your natural running gait.
Considerations
Other factors come into play when choosing your running shoes. The details of your running program can affect what kind of shoes you need. If you run a few miles a day on a treadmill or track most of the time, for instance, you will not need as much cushioning in your shoe as a marathon runner or someone who runs on pavement. Trail running places additional demands on your feet and legs, and you can find good trail running shoes with extra stability to help you navigate uneven terrain.
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