What the Soles of Your Running Shoes are Saying…….

by Gina Shell

How you run can be determined by the soles on your shoes. Stating it differently, how your weight is transferred from point to point along your foot can be seen in the way your soles wear. The soles of your shoes also could tell you why you got injured if you get injured.

A normal wear pattern shows you land on the outer side of your heel. Your weight then moves quickly to the outer side of your foot (not causing much noticeable wear). You will see a wear spot just behind the first and second toe.

The next pattern is for pronation. Pronation happens when one has fallen arches. Your arches are weak, and your feet roll in as a result. When you run your weight will fall towards the inner side of the foot. This location on the sole is where you will see a wear spot. Pronation can cause pains in the arch, leg pains, and back pains.

A wear spot just behind the big toe on the sole shows you have bony feet. You could possibly get a bone bruise on the first metatarsal.

If the wear spot shows excessive wear behind the second and third toes, you probably have corns or calluses in that spot. Too much weight is being distributed on that spot.

All runners should pay attention to their shoes and where they are running. A journal (runner’s log) is a great way to keep track of running on a daily basis. I started keeping one when I started running. It is nice to go back and reference certain race times or running routes. This log is also a great place to write down what shoes you wore, and, as a result, that log also keeps track of how many miles you have used that pair to run. This information is also beneficial if you rotate shoes. Check the wear spots on the soles, and that can determine which kind of runner you are. This wear is also beneficial when you go to buy new shoes….you can tell if you pronate, have bony feet, normal pattern, or corns and calluses, and you can choose your next shoe accordingly.

Happy Running!

Replies for “What the Soles of Your Running Shoes are Saying…….”

  • Jordan Curry

    I found it interesting that mentioned that the running mechanics and shape of shoes wear out and you’ll know especially with some heel pain. I will make sure to check mine and see if I might need new ones. Thanks for the valuable info on athletic shoes in general though!

Leave a Reply

Your email address will not be published. Required fields are marked *

  • Contact Us

    • Operating hours:
    • Monday thru Thursday: 5:00 AM - 9:30 PM
      Friday: 5:00 AM - 8:00 PM
      Saturday: 5:00 AM - 6:00 PM
      Sunday: 11:00 AM - 4:00 PM
      (Labor Day to Memorial Day)
      Closed: Labor Day, Thanksgiving Day, Christmas Day, New Years Day
      Closed at Noon: Christmas Eve, New Years Eve
    • Address:
    • One YMCA Drive, Uniontown, PA 15401
    • Telephone:
    • 724-438-2584
    • Fax:
    • 724-438-4503
    • Email:
    • ginas@uniontownymca.org
  • YMCA Winter Program Guide

    Click here to download the 2018 Winter/Spring Program Guide.
  • Facebook

  • Child Watch

    Monday, Tuesday, Thursday from 8:00 AM- Noon and 4:00 PM- 8:00 PM
    Wednesday 8:00 AM-Noon and 4:00 PM- 8:00 PM
    Friday and Saturday 8:00 AM-11:30 PM

    The parent / guardian must remain in the YMCA
    Free for members.
    potential members $5.00 per hour.
    (2hr. Maximum)

  • Tween Room Info

    Tween Room The Y space for youth ages 7 to 13 (based on space limitations at time of usage)
    Monday—Thursday: 4:00 - 8:00 PM Friday: 4:00 - 7:00 PM Saturday: 8:30 AM - 12 Noon

    success