Running shoes are sold by cushioning, stability and technology names that are hard to compare online. This guide covers what two US medical bodies say about choosing them: the American Podiatric Medical Association (APMA) on arch type, and the American Academy of Orthopaedic Surgeons (AAOS) on fit. It is general information, not medical advice: for pain or a foot problem, see a podiatrist or doctor. It covers advice from US bodies, and we make no claim about any particular shoe.

This guide is based on the public sources listed below. We have not tested any shoe or store. For measuring your feet and size charts, see our guides to buying shoes online and sports clothing and footwear.

Arch type and shoe type

Source: APMA, "Which running shoe is right for you?" (the page shows a 2026 copyright and no update date). Last checked: 17 October 2026.

  • The APMA says proper running footwear is one of the first steps toward healthy running, and that poor footwear can lead to foot problems, injury and reduced performance.
  • Low or flat arches: choose a stability or motion-control shoe to help correct overpronation.
  • Normal arches: choose a shoe that balances stability and cushioning to absorb shock.
  • High arches: choose a well-cushioned shoe with a softer midsole and more flexibility, to make up for poor shock absorption.
  • The page does not explain how to find your arch type, when to replace shoes, the best time to shop or break-in periods, so we give no advice on those.

Fit: what the orthopaedic surgeons say

Source: AAOS OrthoInfo, "Tight shoes and foot problems". Last checked: 17 October 2026.

  • Try shoes on in a shop first if you can. Once you know a model fits, buying it online is more reasonable.
  • Have both feet measured for length and width, since feet can differ.
  • No toe should be pinched, crowded or pushed over a neighbour.
  • The AAOS says there is no such thing as a break-in period, so do not count on shoes stretching to fit.
  • The shoe should flex at the ball of the foot, not through the arch, and the toe box needs enough width and depth.

What to check on a running shoe listing

  1. Which arch type is the shoe for? Stability, cushioned and neutral labels are the maker's descriptions. Compare them with the APMA's three groups, and see a podiatrist if you are unsure of your arch type.
  2. The stated size and width options. Use the maker's own size chart and measure both feet.
  3. Return and exchange rules. Worn shoes are often not returnable, so check whether you can try them indoors and exchange.
  4. Foot-health seals. A seal such as the APMA Seal of Acceptance is not an endorsement and says nothing about fit. See our guide to what the APMA seal means.
  5. Price and delivery, including import charges if you order from abroad.

What we could not confirm

  • How to test your arch type at home, when to replace running shoes and UK or EU guidance (not read).

Sources: APMA, running shoes; AAOS OrthoInfo, tight shoes and foot problems.