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How to Choose the Right Running Shoe
By: Grant Eckert

Whether you‘re a serious runner or a weekend warrior, you need to choose a good running shoe. Not only will a solid running shoe help you protect your foot from the pounding of the pavement, but it will also help you stay on the run for longer periods of time. However, if you‘ve stopped to look at the current shoe selection, you‘ve probably already noticed that there are hundreds of styles and kinds of shoes from which to make your choice. Here‘s a ‘rundown‘ of what you need before you walk into the store.

What Kind of Runner are You?

Before you can choose the right shoe for your workout needs, you need to determine the level of runner you are. If you‘re brand new to running, you might want to go to a running store with your specific needs in mine. However, if you have been running for years, you might want to stick with the shoe brand and style you‘ve already been using - or upgrade to something new if your training needs have changed.

A casual runner (that is, someone that runs a few times a week or month) is someone that needs to choose a decent running shoe that will stand up to the mileage that is covered, but doesn‘t need to have a specific structure or training features. A runner who gets outside to the pavement on most days of the week should choose something that can withstand that constant beating as well as last through more miles than the average running shoe. If you‘re a runner that stays primary on the track, you might want to choose a track running shoe to help simulate the event running you probably do.

For those that like to run primarily on trails, there are running shoes that are available for these conditions too.

What is Your Foot Like?

Take a look at your feet right now. Aside from the size, what else do you know about your feet? This will help you to choose a running shoe that is right for your running habits. The first thing you will want to do is to test the arch height that you have. You can do this easily by finding a piece of paper and laying it on the ground in front of you, stepping on it with a wet foot. The imprint that is left will show you whether you have a high arch, low arch, or a neutral arch (normal). If there is a lot of dry space in the inner part of your footprint, you probably have a high arch. If there is not a lot of dry space where the inner part of the foot is, you probably have a flat foot. Anywhere in between these two ‘scientific‘ measurements is a normal foot arch.

The arch of your foot can affect the way your foot is going to hit the pavement, thus it is something that you need to make sure you are considering.

Finding the Right Foot Prescription

Different running magazines and stores will advise you to choose different kinds of shoes for the various arch patterns you have. But there are other factors you need to consider as well:
Your weight - the more you weight, the more pressure will be exerted on your foot as you run
Your budget - you can find running shoes that are cheap or those that are expensive
Your running future - if you plan to run in events or to run over the long term, it might be smart to find several pairs of running shoes to wear

In today‘s running shoe market, you will find a few phrases that come up in shoe styles and models.
Stability shoes - These shoes are going to cradle your foot as you run, helping to prevent too much pressure from being on any one part of the foot as you move from step to step. These are best for average feet that don‘t need any specific cushioning because of arch differences.
Cushioned shoes - These kinds of shoes are those that will help to cushion the foot as you move from one place to another, but more so than a stability shoe will. These are best for high arched feet that don‘t have a natural ability to rest low in relation to the foot. These shoes will help the foot move more easily from one step to the next.
Motion control shoes - These kinds of shoes are those that will help a low arch foot move from one place to the next. Since these kinds of feet move quite freely, they need something to keep them from moving too much and injuring themselves in the process.

But in the end, it‘s the shoe that fits well and feels good on your foot that is the right shoe for you and for your running.