Running Shoes Buying Guide

A good pair of running shoes  is the most important piece of equipment  for any athlete to own. While many runners still pick their shoes based on price, brand or style--considerations that can play a part in the purchase--the importance of these factors pales in comparison to finding a shoe that fits your individual needs for support,  cushioning and stability. Each foot has different needs, and certain brands put out numerous shoes for different types of runners.Running shoes are divided into three major categories--cushioned shoes,  stability shoes  and motion-control shoes.  These are each based on an individual's biomechanical needs. Performance training shoes,  racing shoes  and off-road  or trail running shoes are designed for specific running conditions.

Top Picks

Proto Evade II Trainer	Spectre	Illusion	Proto Power II Trainer	Apparition

Foot Type

One of the first things a runner should consider is the shape of his or her feet. There are three foot types, each with unique characteristics which require specific considerations.

• The Neutral-Arched Foot
• A neutral-arched foot has a normal-sized arch (neither too high, nor too flat).
• The footprint of a neutral foot will have a flare in the mid-foot with a broad band connecting to the heel.
• A neutral foot lands on the outside of the heel and rolls inward slightly to absorb shock.
• This foot type is biomechanically efficient, and can typically fit any kind of shoe.

• The Mid-Arched Foot
• Also known as a flat foot.
• This produces a footprint that looks like the whole sole of the foot. Runners with this foot type have a tendency to overpronate, (strike on the outside of the heel and roll inward).
• This can cause use injuries to the feet and lower legs.
• The best shoes for this foot type are motion control models or high stability shoes with firm mid-soles and control features that reduce the degree of pronation. Avoid cushioned shoes.

• The High-Arched Foot
• This foot type leaves a foot print with a very narrow band or no band at all between the forefoot and the heel.
• Runners with high-arched feet have a tendency to supinate or underpronate.
• Because the foot fails to pronate enough, it doesn't effectively absorb shock.
• The best shoes for this foot type are well-cushioned shoes with good flexibility to encourage foot motion.
• Stay away from motion control or stability shoes, which reduce foot mobility.

Shoe Styles

Below you'll find a description of each type of shoe and for whom it is most suitable. 

Stability Shoes  Stability shoes blend good cushioning, durability and medial support that limits the foot from rolling inward excessively. They provide a firmer density under the inner edge of your foot  and are good for those who suffer from plantar fasciitis. Built on a semi-curved last (the mold the shoe is made on). A curved last has a slight curve inward at the insole. Well-suited for mid-weight runners without motion control problems who want a shoe with support and good durability. They are particularly efficient for runners with neutral arches.	Motion Control Shoes  Motion control shoes are designed to slow down or limit extreme inward rolling of the foot and ankle. Heavy, but durable. Include features like a medial post, or a firmer section under the inner edge of your foot, for pronation control. For stability and support, many are built on a straight last. Good for those who suffer from plantar fasciitis. Ideal for overpronators who need control features. Excellent for heavy runners who need extra durability and control.	Cushioned Shoes  Cushioned shoes have soft mid-soles and less stability than the other models. Built on a semi-curved or curved last to encourage foot motion. Designed for efficient runners whose feet don't roll inwards or outwards, but whose feet pronate normally. Runners with high arches tend to prefer cushioned shoes. Not recommended for those who are prone to getting tendonitis.

Training Shoes  Performance trainers  are lighter, more responsive, and less cushioned versions of standard training shoes. Designed for quick, efficient runners looking for a lightweight second shoe for training or a more cushioned, supportive shoe for racing.	Racing Shoes  Racing shoes are minimalist in design, ultra-lightweight, and used primarily for racing. They offer little cushioning or support. Designed for fast, elite runners who are concerned with weight.	Off-Road Shoes  Off-road or trail shoes offer more traction and durability. Plus they can withstand the elements better than other shoes. Often sit lower to the ground for added stability. Used primarily on softer surfaces, they have less cushioning. Designed for people who do a lot of trail running, and need a shoe with additional traction and durability.

Controversy

There is a group of runners who believe you can buy the cheapest shoe on the market and still run a marathon. The theory is that the more cushioning and support the shoes offer, the "lazier" your feet get and the sloppier your style. If you run in a cheap shoe (or even better, barefoot) you have to run correctly -- correctly being, landing on the forward or central part of your foot, rather than the heel. Check out Runningbarefoot.org for more information. Most serious runners still recommend more advanced footwear.

Quick Tips

• Pick the right size. Whether you are a distance runner or just enjoy light jogging, it's important to pick the right size shoe. When in doubt, opt for the larger size of the two sneakers you might be considering (anywhere from a half to one size bigger is in order). This will save you from getting bruised toes and toenails by giving you enough space in the toe box after your feet start to swell.
• Break your shoes in before going for a long run! Try wearing them at home or out and about in dry weather to loosen them up.
• Wear the right socks.  If you wear cotton socks, perspiration will be soaked up into the fibers, either making your foot cold or causing blisters. Synthetics are more breathable.
• Add insoles.If a shoe doesn't provide the sort of cushioning you need, look into purchasing an insole. Dr. Scholl's  and Superfeet  are the most-recommended brands. You might also need custom insoles or orthotics (which Dr. Scholl's also makes). For more information about orthotics, read this article about supplemental support.

Major Manufacturers

• Nike  (and check into an add-on for your iPod nano  with a Nike Plus running shoe! )
• Adidas 
• Asics 
• Pearl Izumi 
• Synchro 
• New Balance 
• Brooks 
• Saucony 
• Reebok 

Related Guides

Heart Rate Monitors This guide is perfect for picking out that a monitor to get into and stay in that ideal heart rate zone. Buying can also help you optimize your run.	Treadmills If outdoor running isn't for you, then take a look at putting one of these in your workout room or basement.	GPS These are great for plotting your course when running around town.	Elliptical Trainers Running isn't always the only option. Buying an elliptical trainer is another way to get your cardio.	Pedometers Pedometers are great for measuring your mileage and speed while running.

External Links

• WeBeFit.com: See a diagram of a shoe, images of footprints and a long, helpful list of practical tips.

International Resources

For this resource in your home country, please see:
NL: Sportschoenen Shopgids
FR: Chaussures de Course