Choosing Running Shoes
The Essentials

Choosing running shoes is important to helping you finish your first marathon. Don’t make the mistake of picking solely on the brand name or color itself.

There are four classifications to choose from and remember if you don’t get the proper running shoes, you could have some very painful joints and shins ahead of you.

Motion control
For people with low arches with moderate to severe overpronation. They need a lot of rearfoot control and extra arch support. These are also better for heavier people who need a lot of durability and support.

Stability
For people with low to normal arches with little to moderate overpronation. Basically, these people are looking for support and midsole cushioning.

Neutral-Cushioned
For people who need a lot of midsole cushioning and not much arch support. These are for the people with little pronation. Also good for people who strike with their midfoot and have high or normal arches.

Performance training
These are for the racers. I recommend staying away from these bad boys for now. They’re usually very light and made for a person that literally walks on water.

There are a ton of different brands to choose running shoes from within each of the four categories, each offering a different level of cushioning, flexibility and responsiveness. Once you know your category, you'll pick out about three different brands, try them on and pick the one that feels the best.

- Cushioning determines how soft or firm the midsole—that little part that supports your arch—is in the heel. Too soft and you lose durability. Too firm and you lose protection.

- Flexibility determines how easy or hard it is to bend the shoe. The more you weigh, the less flexibility you need.

- Responsiveness determines how easy or hard your shoe moves with your foot from heel-strike to toe-off.

Enough talk, go try on some shoes! WAIT! Almost forgot, don’t go to a big chain store. Find a retailer that specializes in running. Most likely, the salesperson has run a race or two themselves and can give you “first-foot” advice.

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