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 most brands produce shoes for different types of athletes.

Running shoes are divided into three major categories: cushioned ,stability  or motion-control shoes . These distinctions are based on an individual's bio-mechanical needs. Performance training shoes ,racing shoes  and off-road  or trail running shoes, however, are designed for specific running conditions.

Top Picks

Proto Evade II Trainer	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 that 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 type is bio-mechanically efficient and can typically fit any kind of shoe.

• The Mid-Arched Foot
• Also known as a flat foot.
• Produces a footprint that looks like the whole sole of the foot. These runners have a tendency to overpronate (strike on the outside of the heel and roll inward), which 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 footprint with a very narrow outer 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 ones with good flexibility that 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 combine the properties of cushioning , durability, and medial support  so the foot is limited from excessively rolling inward. These 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 bend inward at the insole. Well-suited for mid-weight runners who do not have motion control problems and 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 or limit extreme inward rolling of the foot and ankle. Heavy , but durable. These have 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 rather pronate normally. Runners with high arches tend to prefer cushioned  shoes. Not recommended for those who are prone to getting tendinitis.

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  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 sneaker weight.	Off-Road Shoes  Off-road or trail shoes offer more traction and durability, plus they can withstand the elements better than other shoe. Often sit lower to the ground for added stability. Used primarily on softer surfaces since 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 simple  shoe (or even better, barefoot) you have to run correctly : 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, some of which promises to mimic  barefoot running.

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 ideal). This will save you from getting bruised toes and toenails as you'll have enough space in the toe box once 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.
• 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 versions or orthotics (which Dr. Scholl's also makes), so for more information about orthotics, read RunningTime.com's article about supplemental support.

Major Manufacturers

Every sneaker manufacturer produces specialized running shoe lines along with their fashion and other sports sneakers. Each has its own innovations in running shoe technology, so it's best to try a few on and see what feels right and fits your needs. A few of the most well-known producers of running shoes include:

• Nike : The king of traction, Nike also offers lightweight sneakers with just the right amount of spring. Also check into the iPod  with a Nike+  combination.
• Adidas : You'll get great protection and comfort, as long as you don't mind a little extra push from the heel in some designs.
• Asics : Stable, solidly built running shoes with a good balance between cushioning and firmness.
• Pearl Izumi : Plush cushioning on top of a hard forefoot makes for some pretty reliable shoes. Izumi also has a tendency to space the laces well, which creates an overall better fit.
• New Balance : A brand known for updating successful shoes with some great improvements.
• Brooks Sports : Offers very balanced running shoes. Even their trail shoes offer comfort and good impact absorption.
• Saucony : Tends to be higher priced, but worth it for their variety of shoes, which can suit barefoot enthusiasts or those with high arches and a need for protection.
• Reebok : It's not hard to find a basic running shoe from Reebok, and their more advanced models could prove useful to experienced runners.

Accessories

Heart Rate Monitors This guide is perfect for picking out that a monitor to get into and stay in that ideal heart rate zone.	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.

Related Guides

• Trail Running Shoes
• Men's Running Shoes
• Women's Running Shoes
• Track and Field
• Women's Activewear
• Workout Apparel for Men

International Resources

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