How to Choose Running Shoes

With your workout starting the second you step foot outside your door, and no membership fee or extensive equipment required, running is one of the most cost- and time-efficient ways of keeping fit and healthy. While proper running clothes may be a lighter and drier choice than a cotton sweatsuit, you can pretty much get away with wearing whatever you want. There is, however, one cost associated with running that regular runners would be wise not to sidestep: a good pair of shoes. Many running injuries can be traced back to a bad pair of shoes, or a pair of shoes that wasn't built to support the kind of foot it's on. So, to ensure that you're able to keep up with your weekly mileage, it's important to get the right shoe on your foot.

What kind of feet do you have?

The first thing every runner should know is that for the purpose of buying running shoes, feet are divided into three basic categories:

• Over-pronators (ankle and arch roll in when they run).
• Supinators (ankle and arch roll out).
• Neutral runners (feet go through less-extreme motions when they run).

The best way to find out which category you fall into is to go to a specialized running store and have your feet assessed by the staff. But one way to do it yourself is to wet your foot and step on a piece of paper.

• If your footprint looks as though your entire foot touched the paper (indicating flat feet and no arch) you likely are an over-pronator.
• If your footprint is "S" shaped, with your forefoot and heel connected by a solid arch about half the width of your foot, you likely fall into the mild over-pronator or neutral category.
• If your forefoot and heel barely even connect on your footprint, or don't at all (indicating very high arches) you likely fall into the supinator category.

While this test works for most people, some flat-footed people don't actually over-pronate while some high-arched people do. That's why going to a professional is ideal.

Match your feet to the shoes

Once you know what category your feet fall into, you can then pick a shoe from the three main shoe categories:

• Motion Control shoes are very firm, supportive shoes that help to stop your foot from rolling in when you run (this category is for severe over-pronators).
• Stability Shoes are not quite as firm as motion control shoes, but offer a range of support for over-pronators of varying degrees.
• Cushioning shoes provide lots of great cushioning and no corrective support. These shoes are for ideal for supinators or those with a neutral stride.

Different manufacturers are known for wider or narrower shoes and provide different cushioning technologies, so it's good to try on different models within your shoe category to see what fits best for you. You should take your shoes for a test run. Walking won't do it. Many stores will actually let you not only run around the store in them, but take them outside for a run if it's a dry day. But even that sometimes won't tell you if the shoe will ultimately be uncomfortable. That's why some stores will let you exchange the shoes if you take them home and run in them indoors only -- on a treadmill or a track.

Other considerations...

Feet also swell when you run, so you should make sure you have a finger width of room at the toe. Running shoes also have a life of about 800 K, so it's important to keep a log of your mileage.

With all of these things to consider, it's easy to see why it's important not to pick a running shoe based on what it looks like or the success someone else has had with the model. By making sure you are in the proper shoe for your feet, you'll have the best chance of running injury-free.

Shoes should be:

• be finger-width at the toe
• be snug in the heel
• fit the shape of your foot

Shoes should NOT be:

• About what the shoe looks like
• Based on the success others have had

More tips

• Buy shoes late in the day or after a run (as feet swell during runs), try them on with socks you plan to wear.
• Bring any orthotic devices with you. Get advice from the person who made your orthotic on what kind of shoe you should wear to avoid getting fitted with a shoe that does the job the orthotic is supposed to do, thereby overcorrecting the problem.