Hopefully I can share lessons learned in the past to help in your next running shoe purchase.

It's not hard for someone to walk into a retail store like Dick's Sporting Goods, Finish Line, Foot Locker, etc and feel a bit overwhelmed when looking for the "right" pair of running shoes. This is very true for those who are just getting started in running and fitness. With all of the different brands, styles, colors, and prices to choose from, how do you go about selecting a shoe? Well believe it or not, there are actually a few very important factors you have to look at while trying on shoes.

Let's face it, in the past we've all gone to the major chain retail establishments and bought shoes for running based on either someone's recommendation, TV commercials, or the salesperson saying, "This shoe is very popular" while not knowing anything about your Running Gait. I'm willing to bet a good chunk of change that 99.9% of salespeople in the major retail chains are not trained to assess anyone's Running Gait, or know what the Running Gait is, even though that is the determining factor in shoe selection.

So now you're probably scratching your head and wondering just exactly what a Running Gait is. Well, I was doing the same thing a few years ago until visiting an actual shop specializing in running. Now, let's discuss the Running Gait, and using it to select a shoe.

The Running Gait is a unique set of actions/reactions your feet perform while in motion. It supports balance and cushioning of your body. In simple terms, the Running Gait is what your feet are doing when you run from the landing, side to side motion, and push off.

The Running Gait has three phases. The first is the Impact and Support phase. This is when your foot is coming down, hitting the ground and taking on the weight of your body.

Second is the mid-stance and propulsion phase. At this point, your foot is supporting your body weight, and pushing off to propel you forward.

Third is the recovery phase, when you've pushed off raising your foot and planting the opposite one.

So, what exactly is it that you are looking for in the Running Gait? The answer is Pronation. Pronation is the movement of a normal foot while in motion, beginning when the foot hits the ground on the outside of the heel to the inward roll of the foot. Everybody pronates and it's considered an important response to the amount of shock placed on the foot and is an integral part of propelling you forward. If your feet pronate too little or to much, it can decrease your performance and increase the possibility of injuries to the feet, lower leg, and knees.

What are the different types of Pronation?

Under-Pronation is when the foot tends to roll inward, (medial for you EMS types) less and more to the outside.

Over-Pronation is when the foot rolls more inward (medial).

At this point, you may be asking yourself how can I determine what I am. There are a few different ways to go about this. The easiest way is to look at your old pair of shoes. Place the shoes together, side by side on a flat surface looking at them from the back at eye level with the toes pointing away from you. You should see one of the following three scenarios. If the shoes have a significant tilt toward the inside, then you are looking at an over-pronating running gait. If the shoes are showing a tilt, or significant wear to the outside, then this is a sign of an under-pronating running gait. Now, if your shoes do not show tilting/leaning to the inside or outside, then you have a neutral, or normal running gait.

Once you have determined your Running Gait, it's time to move onto shoe selection. This can be a little more difficult for those who have to rely on the big chain shoe stores because of the poorly trained staff. Don't fear there's still hope. Try looking at the websites of various athletic shoe companies, or searching the web for running stores who have online shoe sales. A lot of times companies and stores will let you search shoes based on certain criteria such as the three types of pronation, stability, and cushioning needs. Once you've found a couple of shoes you believe may be good for you, try going to the major chain stores and try those models on. If you're lucky enough like me and live in a large metropolitan area that has a few running stores, go there and let an expert watch you run on their treadmill and fit you in a good shoe.

Remember to choose the shoe on the way that it fits you, not based on brand, color, magazine award, or by the salesperson from the big chain store who tells you it's a popular model.