"It matters little how much equipment we use; it matters much that we be masters of all we do use. "

~Sam Abell

Zac's Picks

1. Mizuno Wave Rider 12
2. Mizuno Wave Elixir 4
3. Adidas adiSTAR Ride
4. Mizuno Wave Precision 9
4. Asics GEL-Cumulus 10
5. Asics GEL-DS Trainer 14
6. Asics GEL-1140
7. New Balance 755
8. Asics Speedstar 3
9. Asics GEL-Kayano 15
10. New Balance 825

Running Shoes

There's more to consider than color or style when selecting a pair of running shoes. You also need to take into account such variables as foot type and durability.

Foot Type
Knowing your foot type is the first step in finding a shoe that gives you the best fit and meets your biomechanical needs. To determine your foot type, begin by taking the "wet test" below.

Wet Test
1. Soak your feet in water and then step onto any surface that will leave an imprint of your foot.
2. Check your foot imprint against the foot types listed below:

• Average foot: Standard-sized arch. The imprint leaves a flare and demonstrates a forefoot and heel connected by a wide band.
Step characteristics: Lands on the outside of the heel and then rolls slightly inward (pronates) and off the big toe along with two or three other toes to absorb shock.
Best last: Semi-curved.
Recommended: Cushioned Support shoes that are built for cushioning with control features.

• Flat foot: Low arch. Flat feet leave an almost full imprint, looking like the complete sole of the foot.
Step characteristics: Strikes on the outside of the heel and rolls inward (overpronates).
Best last: Straight or semi-curved.
Recommended: Support shoes with firm midsoles and control features to combat overpronation (rolling inward). Avoid cushy, curve-lasted shoes.

• High-arched foot: Imprint shows a very narrow band (or no band) linking the heel to the forefoot.
Step characteristics: Foot is supinated (rigid foot), striking on the outside and remaining on the outside. Generally this foot type does not pronate enough and is a poor shock absorber.
Best last: Curved.
Recommended: Cushioned flexible shoes made to promote foot motion. Avoid motion-control or stabilizing shoes that decrease mobility.

Where to Buy

» Runners Plus
» Ernst Sporting Goods -- Piqua, Sidney, Tipp City, Minster, Versailles
» Dick's Sporting Goods
» Eastbay
» Nike Store
» nikerunning.com
» Footlocker
» Road Runners Sport
» Up and Running -- Women's fitness store, Dayton, OH

Some runners also might consider a Performance shoe. These shoes are designed with little support and good cushioning for runners who are efficient, train at faster speeds, have a normal to rigid arch and are not susceptible to injury or need flexibility.
Note: Not recommended for runners with flat feet.

Trail shoes are designed specifically for off-road racing, and usually feature a durable and waterproof upper with a traction outsole.

Articles

» How to Choose the Best Running Shoes for You -- Runners World
» Shoe Reviews -- Running Times
» Shoe Reviews -- Road Runner Sports
» Shoe Anatomy

Shoe Construction

Running shoes are generally constructed of four main components: upper, insole, midsole and outsole. An easy way to remember the relevance of each is to think of them as parts of an automobile. The upper acts as the frame, the midsole the shocks and the outsole the tires. These three areas can be made of materials that differ in weight and density, and may vary from shoe to shoe. Durability is determined by the combination of these factors and by the strength of the outsole rubber, density and firmness of the midsole foam and strength of the upper materials, as well as the individual who wears the shoe. In general, you can achieve the highest durability and support with materials of firm and high density.

Shoe Components
1. Upper materials can vary from light mesh to hefty waterproof fabrics. If your feet overpronate (roll inward), you will need more medial support.

2. Midsole is the most important element of the shoe. A worn midsole makes your shoe ineffective, even if the upper and outsole are in good shape. The midsole is also where manufacturers usually place their added technologies to enhance the cushioning and/or support features. There are three primary types of midsole foam: ethylene vinyl acetate (EVA), compression EVA and polyurethane (PU).

EVA is a sponge-like, water-resistant substance that is soft and light, but does not offer stability and durability. It's better suited for higher running speeds than polyurethane.

Compression EVA is more EVA compressed into the same space. It offers lightweight cushioning and is more durable than regular EVA.

Polyurethane is dense and durable and provides a strong outer shell for good durability.

3. Outsole rubber commonly consists of carbon rubber or blown rubber.

Blown rubber is created when air is injected into the rubber compound for a softer, lighter outsole. It is often used in the forefoot to make it cushy and flexible, but is less durable than carbon rubber.

Carbon rubber is the most durable kind of rubber outsole material. It is a solid rubber with a carbon additive that improves durability.

4. Insole is the padded surface on which the sole of your foot rests inside the shoe. The insole is usually removable for drying purposes or orthotics and is made of light density EVA that molds to your foot. Most insoles don't absorb much shock but do offer protection from blisters and calluses. Most insoles also lack long-term durability and often wear out long before the rest of the shoe. Replacing your insoles with high-grade insoles will add comfort to your feet.

Types of Shoes

Running spikes generally fall into one of three categories: sprint, mid-distance and distance.

Sprint Spikes
Sprint spikes feature two types of spike plates: Rigid plates are made for power runners, while smaller, lightweight plates offer more flexibility for agile runners. Sprint spikes are designed for races up to 400M and hurdles.

• A long spike plate is designed to better keep the athlete on their toes by not allowing the heel to touch the ground.

• A shorter spike plate is very flexible, for the sprinter who wants a good flexing plate in a shoe that closely conforms to the foot.

• A mid-size spike plate is a composite of the shorter and longer lengths for athletes seeking a balance in flexibility and rigidity from their sprint spike.

Mid-Distance Spikes
Designed for 400-meter to 1,500-meter events, mid-distance spikes provide heel cushioning and have a flexible forefoot plate. Hurdlers like them for the heel protection and weight. They're almost lightweight enough to be sprint shoes. They adapt very well to horizontal events such as the long jump and triple jump.

Distance Spikes
Designed for 1,500-meter to 10,000-meter events, distance spikes provide the most heel cushioning of any track spike because the runner's heel hits the ground so many times over a long distance. These spikes, which generally have flexible plates, also can be used for multi-purpose events and cross country.

Covered Spikes vs. Track Flats
Multi-purpose covered spikes can be worn as spikes or flats both indoors and outdoors on all track surfaces. They have an EVA midsole wedge for cushioning and can double as a cross-country spike.

Track flats are extremely lightweight. They are made for track events where spikes are not allowed and for cross country.

Road Flats
Designed for road races, these shoes feature more support and cushioning than standard track flats. They also are lighter than training shoes and built to deliver race-day quickness, speed and agility.

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