How to choose a running shoe

Your foot shape is closely related to its movement as you walk or run.

The typical scenario:
With every stride, your heel strikes the ground first. It rolls slightly inward and the arch flattens to cushion the impact. Your foot then rolls slightly to the outside and stiffens to create a springboard to propel your next step.
As runners, however, we each experience different levels of these sideways motions as we stride.

These are the different running forms:

Pronation is the foot's natural inward roll following a heel strike. Basic (neutral) pronation helps absorb impact, relieving pressure on knees and joints. It is a normal trait of neutral, biomechanically efficient runners.

Overpronation is an exaggerated form of the foot's natural inward roll. It is a common trait that affects the majority of runners, leaving them at risk of knee pain and injury. Overpronators need stability or motion control shoes.

Supination (also called under-pronation) is an outward rolling of the foot resulting in insufficient impact reduction at landing. Relatively few runners supinate, but those who do need shoes with plenty of cushioning and flexibility.

Se below illustration showing these mechanics on a runner's right leg:

Cushioning shoes provide elevated shock absorption and minimal medial (arch side) support. They're best for runners who are mild pronators or supinators. Cushioning shoes are also good for neutral runners during off-pavement runs. Reason: Minor irregularities in surfaces such as dirt roads give feet a little variety from the repetitive, same-spot strikes they typically experience on hard surfaces.

Stability shoes help decelerate basic pronation. They're good for neutral runners or those who exhibit mild to moderate overpronation. They often include a "post" (see Shoe Construction 101, below) in the midsole. Due to their extra support features, virtually all trail-running shoes fall in the stability category.

Motion control shoes offer features such as stiffer heels or a design built on straighter lasts to counter overpronation. They're best for runners who exhibit moderate to severe overpronation.

Here are some general guidelines: