By JAMES RAIA
www.ByJamesRaia.com

Purchasing running shoes is easy. Every specialty running shoe store, discount retailer and catalog warehouse has numerous brands and at least a dozen styles. Finding the proper brand and style isn’t so simple.

For example, if you’re a new runner or if you’ve been away from the sport for a while and you aren’t familiar with the latest industry technology, where do you start?

The American Running Association (ARA) in Bethesda, MD., addresses the running shoe issue in its straightforward, succinct brochure entitled “Beat The Choosing Your Running Shoes Blues.”

The pamphlet divides selecting the proper running into several areas, including Anatomy of a Running Shoe, What Type of Foot Do You Have? What’s Your Foot Shape? and Tips for Choosing Your Next Running Shoes.

While dissecting a shoe, the uppers, outsoles, midsoles and heels are described, a simple definition of pronation and supination is provided and a diagram categorizes the three basic foot shapes.

Runners seeking the proper running shoe should know if they are are natural pronators (rolling outward to inward in their foot strike) or supinators (rolling inward to outward). Pronators generally have low arches. Over-pronators often have flexible feet and are more susceptible such injuries as runner’s knee, Achilles tendinitis and iliotibial band syndrome.

Supinators usually have more rigid feet and cannot absorb shock as well as pronators. Supinators are more susceptible to ankle strains, stress fractures, shinsplints and various knee pain.

In the tips section, the ARA’s brochure list the following:

* Try on both shoes, because your feet may not be the same size, and the shoes may not be made symmetrically. Walk and run easily around the store (or outside) for a few minutes. Climb stairs, too, if possible.

* Try on a couple of different models and sizes so you can make a good comparison. Don’t rush your selection.

* The lacing area and tongue should be padded, especially if you have bony bumps on your instep.

* Be sure the sole flexes easily where your foot flexes. Buy shoes with removable insoles so you can modify or replace them with orthodics.

* Allow a half-inch in front of your longest toe when you stand up. Fit shoes in the afternoon or after a workout, when your feet are larger. Feet can swell as much as a full size during a good workout.

* The key to finding the best shoe is comfort, not price or brand name. Don’t rely on a break-in period. Shoes should feel good the day you buy them.

* The toe box should allow your toes room to move around. The mid-part of the shoe when laced should hold your foot snugly so that it doesn’t slide forward and jam your toes with each step. If the shoe feels tight across your instep, start the laces and the second pair of eyelets.

* The heel counter should fit smugly so your heel won’t slip and rub.

* Check the quality control of the shoes. Put them on a flat surface near eye level. The mid-line of the heel counter should be perpendicular to the surface.

* Try on shoes with the socks, inserts or orthodic products you plan to wear.

In addition to the buying tips, the ARA offers runners the use of the running shoe database, compiled from information gathered from all of the major U.S. running shoe companies. Each company rates characteristics of style shoes within its own brand.

The ARA warns runners that the shoe company rankings and ratings are subjective. It also offers the following edict to runners who are looking to purchase new shoes:

“If you have a shoe that works well for you and it is still available, we suggest you stay with it. If you run less than 10 miles per week and don’t have a history of injury, most entry level shoes will work for you.”

The AR&FA running shoe database is free to members and $10 for nonmembers. Yearly membership to the organization is $10.

For a free running shoe brochure or additional information, contact the ARA, 4405 East West Highway, suite #405, Bethesda, MD, 20814. Telephone: 1-800-776-ARFA.

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