Two runners can wear the same size and need completely different shoes. The shape of your arch and the spots that ache after a run say a lot about what your feet want underfoot: more support, more cushion, more heel, or a sole that rolls you forward. Here are four common cases, what to look for in each, and one pair from our shelves that fits the brief.
A quick note before we start: this is a buying guide, not medical advice. If pain lasts more than a couple of weeks, see a podiatrist or a sports doctor before you change shoes.
Flat feet / fallen arches
When the arch sits low, the foot tends to roll inward on every landing, and the ankle, shin and knee have to absorb the twist. What helps is a shoe with a wide, stable base and a midsole that holds its shape on the inner side instead of collapsing with you.
Our pick: the On Cloudrunner 3 Max. The Cloudrunner is On's supportive line: a broad platform, a cradle-shaped midsole that keeps the foot centred, and plenty of cushioning for easy miles. It guides the foot without feeling stiff or corrective.
High arches
A high arch is a rigid arch. It does not flatten much on impact, so less of the foot touches the ground and the shock goes straight into the heel and the ball of the foot. Runners with high arches usually do best in a neutral shoe with as much soft cushioning as they can get, and no firm support post pushing into the arch.
Our pick: the Nike Vomero Premium. A very tall stack of ZoomX foam with Air Zoom units in the heel and forefoot: it is one of the softest, bounciest rides Nike makes, and it does the shock absorption your arch is not doing.
Plantar fasciitis (heel and sole pain)
That sharp pain under the heel on your first steps in the morning is the classic sign of an irritated plantar fascia, the band of tissue that runs from the heel to the toes. The shoes that tend to feel best here have a deeply cushioned heel and a curved, rocker-shaped sole, so the foot rolls forward instead of bending hard and pulling on the fascia.
Our pick: the Hoka Bondi 9. Hoka's max-cushion trainer pairs a thick, protective heel with a pronounced rocker. It is the shoe people reach for when their feet simply need a break, on the run or on a long day standing.
Achilles tendinitis
The Achilles tendon links the calf to the heel, and it is stretched hardest when the heel sits low. A shoe with a higher heel-to-toe drop takes some of that stretch away, and a soft heel softens each landing. Flat, minimal shoes are the ones to avoid while the tendon is sore.
Our pick: the Nike Vomero 18. A 10 mm drop, a thick two-foam midsole and a well-padded heel collar: the Vomero 18 keeps the heel raised and comfortable, which is exactly what a tight Achilles asks for.
The cheat sheet
| Your feet | Look for | Our pick |
|---|---|---|
| Flat feet / fallen arches | Wide, stable base, guided ride | On Cloudrunner 3 Max |
| High arches | Neutral shoe, maximum soft cushioning | Nike Vomero Premium |
| Plantar fasciitis | Cushioned heel, rocker sole | Hoka Bondi 9 |
| Achilles tendinitis | Higher drop, soft heel | Nike Vomero 18 |
Not sure which one you are?
Try the wet foot test: wet the sole of your foot, step on a sheet of paper and look at the print. A full, wide print with almost no curve on the inner side points to a flat foot. A print where the heel and forefoot are joined by only a thin strip, or not at all, points to a high arch. Anything in between is a neutral foot, and most daily trainers in our Running collection will suit you. For the right size in each brand, our sizing guide by brand has you covered.