Your feet are the foundation for your entire body - for your alignment, balance, shock absorption and movement. Your foundation deserves the best support you can give it.

Choose the Right Running Shoe
No athlete has the same foot shape or movement.  This is why shoe manufacturers have developed shoes that offer different features; some shoes are curved to meet the needs of high-arched feet, and some are straight for flat feet. Traditionally, shoes are made semi-curved.

Shoe Categories

• Cushioned shoes are made for feet which have no excessive motion. This means that there is neither inward nor outward rolling.  Cushioned shoes are designed to reduce impact and lessen the wear and tear on your entire body.
• Motion-Control shoes are made for feet which roll inwards (over pronate). This can cause injury if a shoe breaks down and does not allow the natural movement of the foot. Motion-Control shoes keep the foot lined up to allow the shoe to absorb the shock without breaking down too quickly.
• Stability shoes are a cross between Motion-Control shoes and Cushioned shoes. They inhibit extra motion, but also provide a good amount of cushioning. 

Running Shoe Tips

• Find the right shoe for you.  Make sure that your foot shape and the shape of your running shoes match. If you have low arches or flat feet you need to find a straight-laced shoe. If your arches are medium height you will need a semi-curved shoe (80% of the population fall in this category). If you have high arches, look for a curved shoe.

• Inspect your inner sole. Pull out the insole of your shoes and take a look at it. If it's the flimsy, white variety made of EVA foam, there are more comfortable and support insoles.  Consider doing this when you buy new shoes.

• Washing your running shoes. If your shoes get a little dingy it is perfectly fine to toss them in the washing machine after taking the insoles out. Wash them on gentle with warm or cold water and a little detergent. Do not put them in the dryer. The heat is close to the temperature at which the thermoplastics holding the shoes together melt. Instead, put them in a place with good airflow and let them dry at least overnight, preferably until absolutely dry before running in them again.

• Choose the proper midsole. If your feet roll inwards when you run that may be why your knees hurt. Look for shoes with gray paint on the inside edge of the foam midsole; these are stability shoes designed to keep your wobbly feet on the straight and narrow.

• Replace your shoes regularly. Examine your shoes for wear by looking closely at the sole and midsole of your shoes. When your shoe becomes a little worn on the outer sole, look at the sides of the midsole for small creases in the EVA foam.  These creases indicate that the midsole is compressing and does not provide as much cushioning as it did when new. When the midsole becomes compressed you may begin to notice sore muscles or experience shin splints. Think about replacing your running shoes two or more times a year.

• Shoe size. When you measure your shoe size, stand up. Always have your foot measured for running shoes when you are standing up with your knees slightly bent.  Your foot tends to flatten out when carrying your body weight, which causes it to become slightly longer and wider. Don't be surprised if your running shoe size is a full size bigger than what you think your normal shoe size is.