Running Shoes Made Simple

Running shoes come in three main categories: Motion control, stability, and neutral-cushioned. Follow these three steps to the find the pair that's right for you.

1. What's your arch type? Low: Normal: High

The height of your arch generally determines how much your foot rolls inward or pronates when you land. Pronation is one of way the body absorbs shock, but too much or too little can lead to aches and pains.

The wet test can help determine your arch type. Dip the bottom of your foot in water and step on a brown paper bag.

A low or flat arch results in excessive foot motion; a shoe can correct it. People with normal or medium arches have the right amount of pronation needed for shock absorption. And a high arch doesn't collapse enough to absorb shock; a cushioned shoe will help compensate for that.

2. How much do you weight?

Heavier runners (women over 160 pounds, men over 185) usually need a neutral-cushioned or a motion-control shoe.

3. Pick your pair

Motion-control shoes offer firm support and maximum rearfoot control that heavy runners and those with flat arches need. Stability shoes provide moderate support and good midsole cushioning for runners with low to normal arches. Neutral-cushioned shoes have maximum midsole cushioning and minimal support for runners with high or normal arches.

Take this information to a specialty running store; the sales staff can help you find the right brand and model.