Selecting a running shoe.

Selecting a running shoe is more complicated than one might think. The technology in recent years has incorporated different types of shoe construction to help prevent running injuries and improve comfort. There ate three main types of running shoes that can be selected: cushioned, stability, and motion control.

The fit should also be addressed according to the individual's foot shape; this will decide what shape of shoe will feel the best. The different types of shoes are named according to their cushioning systems and what each will provide for the runner. These factors all allow comfort, proper function for the foot, and correct support.

Cushioned Shoe

A cushioned shoe, for those with a neutral gait, has a soft midsole made from ethyl vinyl acetate single density (EVA) recommended for use by males 180 pounds or less and females 150 pounds or less. This is a cushioned midsole that allows for the most shock absorption in the heel.

The cushioned shoe comes in three different shapes: semicurved, semicurved/curved, and semicurved/straight. A cushioned shoe should be--and generally is--very flexible.

Stability Shoe

A stability shoe is best for those who have a slight or moderate over-pronation during running. (Pronation is the inward and downward rotation of the medial bones in the midtarsal region of the foot so that in walking and running, the foot tends to come down on its inner margin.)

The stability shoe contains ethyl vinyl acetate double density (EVA 2) and a rollbar or polyurethane (POLY) in the posterior aspect of the midsole, as seen on the medial side of the shoe (Figure 1).

EVA 2 products are moderately firm, which controls the heel and does not allow for over-pronation. The firmness of the EVA 2 is also used in cushioning shoes for slower breakdown and longer use for males above 180 pounds and females above 150 pounds.

The stability shoe is produced in semicurved and semicurved/straight shapes. This is because over-pronators commonly have these shapes of feet.

Motion Control Shoe

A motion control shoe is prescribed to people who severely over-pronate and need the best stability for their heels. Motion control shoes have EVA 2 and POLY throughout the midsole. These shoes are made with the same construction used in the stability shoes, but are firmer.

The shoes have a straight or semicurved/straight shape, since a high percentage of severe over-pronators have this shape of foot owing to a condition known as flat feet.

Importance in Selecting the Proper Shoe

The proper running shoe is beneficial in helping to correct biomechanical errors that otherwise may lead to injuries and to alleviate pain associated with running injuries. Research has shown that biomechanical problems may be corrected with the proper running shoe, leading to less injury. When selecting a running shoe, base your decision on these factors and the comfort factor. That way, you'll make a smart decision.

Shari Tomasetti received her bachelor of science in exercise physiology from East Carolina University and her master of science in exercise, fitness, and health promotion from George Mason University. She has been active in preventive medicine along with completing and publishing research and presenting award-winning scientific information on the topic of biomechanics. She is currently working at the Pentagon in the DiLorenzo TRICARE Health Clinic as the Biomechanic Program administrator.