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Here's what you need:
1. Footwear
Many people underestimate the importance of a good pair of running shoes. However, failing to invest in shoes that are appropriate for your foot and gait can leave you with blisters, pain, and injuries. To find the best shoe for your feet, you have to know what type of arch you have. The three main types of foot arches are neutral, high, and flat.

Neutral: This is also known as medium arches. The neutral arches are the most biomechanically efficient and will naturally support body weight. The middle part of the arch is about half filled, and the arch rolls in, or pronates, under normal load.

High: This is also known as cavus foot and is higher than normal. These arches are more rigid than other types and absorb force loads from walking, running, and jumping instead of distributing them evenly. When weight bearing, there is more space between the floor and the arch. High arches can cause excessive strain on joints and muscles.

Flat: This is also known as low arches or flat feet. These arches can be flexible or rigid and may collapse when walking or running. Flat arches can cause overpronation, which can lead to bunions, plantar fasciitis, and heel pain.

To determine the type of arch you have, do a wet test.
Wet the bottom of your foot in water, then step onto a piece of cardboard or heavy paper. The amount of your arch that shows in the footprint indicates your arch type:

Neutral or normal arch: The middle of your arch is about half filled in, with a noticeable curve. This is the most common arch type.

Flat arch: Your footprint looks like a complete foot, with little to no arch. Flat arches may collapse when you walk or run.

High arch: You see little of your footprint, and the line from your ankle to your heel tilts inward as it approaches your heel. High arches can strain your joints and muscles, and make it difficult for your feet to absorb shock.
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