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The Five Shoe Types
There are basically five shoe types and what you buy depends upon your foot type and training needs

* Motion-Control Shoes
These are the most rigid, durable, control-oriented running shoes that limit overpronation. Buy these shoes if you overpronate, you wear orthotics and want a stable shoe, or you have flat feet.

Top Motion Control Shoes

* Stability Shoes
A good blend of cushioning, support and durability. Buy these shoes if you are of average weight and don't have any severe pronation or supination, but do need support and good durability.

* Cushioned Shoes
The most cushioned shoes with the least support. Buy these shoes if you underpronate, have a rigid foot (high arch) and don't need any extra support.

* Lightweight Training Shoes
The lightest of the training shoes designed for fast-paced training or racing. Buy these shoes if you have no motion-control problems and are a fast, efficient runner.

* Trail Shoes
These shoes offer the best traction, with stability and durability. Buy these shoes if you run off-road or in inclement weather and need extra traction, more durable uppers and a thicker soled shoe.

The best running shoe is the one that provides you as a runner the optimum in comfort, protection against injury, and performance. Choosing the best running shoe is not about finding the shoe that uses the latest technology or the most expensive shoe. It’s about selecting the best shoe for you.

Every human foot is different. In fact, your own two feet may be different in length or width or arch type. Every person’s bio-mechanics, the movements their body makes and the way their body distributes force, are different. Every person’s running goals and mileage are different. Shoes are mass produced. So how do you select the best shoe to suit your individual running style and goals?

Here are a few tips to guide you to your best shoe.

Tips for Before You Shop

Before you hit the stores, hit the road. If you’re an experienced runner, you probably already know how you land on your feet and how you push off with each stride. If you’re a new runner, you need to figure this out the best you can. Pay attention to your feet while running. Do you land on your heels, on the middle of your feet, or on the front of your feet? As you push off do you feel the most pressure on the inside of your foot or the outside of your foot?

Not sure? Ask a fellow runner to watch you run and tell you what he or she sees in your foot motion. Or better yet, have someone videotape your feet as you run on a treadmill and watch the tape.

Plan ahead if you’re shopping in a store. Bring along the socks you plan to wear with your new shoes. If you have a current pair of running shoes, bring them in, too. A knowledgeable clerk can use their wear pattern and your feedback about those shoes to help you choose your new shoes. Bring your orthotics if you use them. Wear clothes you can run in, at least for a short distance. Go later in the day when your feet are at their maximum size.

Briefly explained, runners and walkers with flat feet or low arches, and those who overpronate, roll inwards too far when their feet strike the ground. The balls of the feet take most of the weight, and the body compensates in various ways. For instance, knee injuries, shin splints and plantar fasciitis aren't uncommon issues for overpronators.

In general, overpronators who either run or walk will need shoes that provide motion control or stability to minimize the feet’s excessive moment and prevent injury. However, what type of shoe works best for an athlete depends on the severity of the overpronation or the need for arch support.

1. Take the wet test, essentially looking at imprints of one’s bare feet on a towel or paper to assess how the body distributes weight in relationship to the arch.
2. Examine current running shoes (ideally) or other shoes for excessive wear and tear.
3. Peruse running shoe reviews from credible sources such Runner’s World, which provides reviews based on user experiences. (See below.)
4. Visit a running specialty store professionally fit and to discuss various shoe options. Another alternative is to visit a specialist in podiatric sports medicine.