It is arguably the most important tool of a runner. More so than the GPS, heart rate monitor and foam roller, the running shoe should be number one on the runner’s priority list. But with so many shoes on the market today, which one is the right one? The answer is easy if you know a thing or two about your biomechanics and the type of runner you are.

Many people think that everyone runs the same. They put one foot in front of the other and that’s that. Well, that statement is entirely false. Everyone’s biomechanics are different and luckily the running shoe industry has responded to this reality by making shoes that fit different running patterns. Weather you need, cushion, motion control, arch support, are an athlete in training or you simply log in a few miles per week, there is a shoe for you.

Cushioned shoes are great for efficient runners who don’t need any correction.The term pronation refers to the natural roll of the foot as you land on the outside edge and roll inward. This is normal and how most people land on their feet. If you have normal pronation and relatively normal arches, then you need cushioned shoes. These are great for efficient runners who don’t need any correction. These shoes are also great for those who have an orthodic that corrects any biomechanical errors. Generally, the more cushion you get in a shoe, the more miles you can log before replacing them based on your weight. If you don’t log more than 20 miles a week you can get away with a less expensive shoe. However, if you log high mileage and are training for specific events, it is important to invest in a higher quality pair of shoes, or even two. Many marathoners rotate between two or three pairs at a time. This is important because it takes 36 hours for the cushioning in a shoe to return to its full capabilities after a run. Mizuno Wave Rider’s, Wave Creation and Brook’s Radius 7 are high quality shoes that hold up well with high mileage. New Balance brand is a great brand for beginner runners and the 755 is a quality shoe for those just starting out.

In many runners, overpronation is prevalent. This means that as the foot strikes the ground, it rolls too far inward. It is easy to tell if you are an overpronator by examining the bottoms of your shoes. If the inside of the heel is worn down more than the outside, you more than likely overpronate. Motion control shoes are what you would need to correct this. These shoes control the amount of overpronation and have added arch support since the overpronator generally has flat feet and runs with a heavy foot strike. Adidas Supernova Control shoes are highly rated as well as Asics Gel Revolution and Brook’s Addiction 8.

If you are a serious runner and don’t like the thought of running fast in a heavily cushioned shoe, you would be interested in racing shoes. These shoes are very lightweight and don’t offer much in terms of cushioning and correction. It is only recommended you wear these during races and speed work and not during weekly training runs. Mizuno Wave Precision, Saucony Grade Sinister and New Balance 902 and 903 are some examples of some popular racing shoes.

Perhaps running on the same road endlessly is boring to you. Then, you may want to invest in a good trail shoe. These shoes have added stability for the rough terrain you may encounter on the trail. They also are water resistant for more durability. New Balance 800 series are a great trail shoe along with Asics Gel-Trabuco and Brook’s Adrenaline ASR.

Choosing a running shoe should not be taken lightly. Don’t pick your shoes based on the color or what your friend has. If possible, go to a running specialty shop and have a professional watch you run. They can then size you up with the right shoe for your biomechanics. Or, you can examine your own shoes and have a friend watch you run and examine your feet. It may seem like a lot of effort, but having the wrong pair of shoes can lead to a string of injuries that can sideline you for months. Make the effort to invest in good shoes and you’ll run far. Happy running!