The wear pattern on the outersole of your shoes is a pretty good indicator of your running style, so it pays to know how to read the signs.
Here’s what the common wear patterns on your shoes says about your shoe needs.
EVEN WEAR
Treads across the heel and under the ball of the foot are both worn, with additional wear marks underneath the big toe.
Diagnosis: About 80 percent of all running shoes show this pattern, which indicates an even transition along the foot from heel-strike to toe-off. These are the hallmarks of a healthy stride.
Recommendation: Runners who show this wear pattern are okay in the shoe model they’re wearing, although heavier runners may benefit from a shoe with some stability, which will keep your stride better aligned. Just keep an eye on the treads: If they’re worn smooth at any point, it’s time for a new pair.
EDGE WEAR
Tread loss is concentrated at the outside of the shoe. In extreme cases, there will be holes in the upper where the runner’s foot has broken through.
Diagnosis: This is the usual wear pattern of supinators – runners who don’t pronate or roll their ankles inward enough and tend to strike the ground with the outside edges of their feet. High, rigid arches that restrict the foot’s inward roll are a common cause of supination.
Recommendation: Landing on the outside of the foot puts a lot of pressure on the leg, so these runners tend to be candidates for stress fractures. They should look for well-cushioned shoes, that absorb some of the pounding, and they should avoid stability shoes.
HEEL AND FOREFOOT WEAR
Significant wear in the heel and the ball of the foot extending to the big toe.
Diagnosis: Runners who overpronate or roll their feet too far inward as they land, commonly show this wear pattern. They often have flat arches and a more flexible foot, so it rotates farther inward on the ground. Too much rotation at the hip or knee can also cause overpronation.
Recommendation: Shoes that provide a lot of arch support can help overpronators limit the inward roll and keep their stride in line. Since they break down soles more quickly than other runners with the extra rotation on the ground, overpronators should wear heavier shoes with more durable rubber outsoles.
HEEL WEAR
Heel worn down to the midsole, with some slight wear around the ball of the foot.
Diagnosis: This wear pattern occurs with runners who overstride, meaning that they run with their feet too far in front of their body. Most of an overstrider’s foot rotation happens in the air, which puts the heel in sole position to absorb the force at impact.
Recommendation: Overstriders should look for shoes that offer a lot of protection (depending on their arch type), since they are more durable and have extra cushioning to take some of the shock out of landing. They should also keep an eye on the heels of their shoes and be sure to replace any pair when the tread on the outside wears smooth.
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I have been running in Asics Gel Nimbus 11 for about 8 months now. (about 30kms a week)They are worn on the outer heel quite considerably and I am left with blisters on the inside of both feet with any distance over about 13/14kms. Am i wearing the wrong shoe? Please could you tell me what I should be wearing? I cannot carry on like this.Thanks
PS. My last shoe was the Nike Air Pegasus which i had no problems with
Hi,
I also moved frm NB to a pair of Asics Nimbus and have been running in them for the last two months and am left with terrible calasus on my bunion area and big toe and blisters on my second toe! … maybe its an Asics thing? My first pair of Asics as I was told they are the best but I have been left unconiced?
I went yesterday and replaced my Asics with the Nike – Zoom Vomero+ 6( I used to run in Nike) My first run was 15km last night and I can honestly say best decision I ever made. I felt great from 1km to 15km.I couldnt have run another training day in my Asics and my blisters were just ridiculous. Yes Asics may be the no 1 running shoe is SA, just not no 1 for me. My advice is go back to what you and your feet know and love. Best of luck. Michelle
I’m running with the gel nimbus 13, and also have arch supports inside my shoes. I’m finding that when I do a long run (42km) my feet are very sore after the race, and I also feel that the nimbus 13 isn’t so good as the nimbus 12 I had.
I’m considering of buying a new pair of shoes and was thinging of the asics gel excell 33, is this a good running shoe if I want to do comrades with them.
Please help.
Hi Charles
I ended up going back to Nike after consulting a few professionals. (and not being able to handle a day longer in my Asics) I used to run in them many years ago. From the minute I put them on have not had a seconds hassle, blister or pain anywhere. Within two weeks of getting them I ran a full marathon! My advise is to go get what is right for your feet. If you have had trouble with Asics the likelyhood is you will still have trouble if you simply change models. Get your shoes properly fitted by a well known specialised running store. All the best. Michelle
Hi ,
Thank you. Any advice on where to go fit?
Regards,
i am running in reebok and find knees are taking strain .should i go back to nike or asicis? i am a outside heel striker especialy left foot.
I’m from the Vaal – and no one here that is that good with running shoes.
So any help from JHB side?
Hi Charles
Try The Sweat Shop on 011 4675966 (they have 3 store in your area) they offer a one week return policy on shoes they fit should you not be satisfied. So you would be sure to get the rights ones from them. Good luck. Regards Michelle
thank you so much!!!
Hi I have just relocated to Cape Town and need to visit a specialized running store which
can assist me with the right running shoes. Please can you let me know if there are any.
Thankyou
Hi Chris – try Cape Runner in Plumstead. They’ve got real runners working in the store :)
Hi! Your description of an overstrider fits me exactly and was quite a revelation to me.
I am due for a new pair of shoes. Do you think that I should change from my current shoes (Nimbus 12 with a 12mm heel drop) to a lower heeled shoe such as the Saucony Triumph 9s which have a 8mm heel drop?. I have medium arches and pretty much neutral pronation.
My left shoe’s heel wears out quickly whilst my right shoe shows little wear at all. Am I correct in ascribing this to running on the right hand side of the road time. I would imagine that under these conditions the left foot would also be exposed to slightly more pronation than the right foot.
I look forward to your opinion.