Runners touch the ground a thousand times per mile for thousands of miles per year, and the only thing that comes between the runner and the ground is the runner's shoes. Shoes are primarily for protection, and the perfect shoe is one that allows the foot to work as freely as possible without causing injury. The truth is, most running injuries are caused by either bad shoes or shoes that don't work well with the runner's foot. Every runner is different, and every runner needs to find the shoes that work for him/herself.

It is widely and erroneously believed that lots of cushioning and motion control protect the runner from injury. That is false. Too much cushioning can take away the foot's natural spring, and the rigidity of most cushioned shoes can keep the foot from flexing in a natural way. Too much motion control similarly keeps the foot from going through its normal lateral range of motion, and is as likely to cause problems as to correct them. For runners who are not heavy the best shoes for training are likely to be relatively lightweight trainer/racer combination shoes, because they are flexible, yet provide enough cushioning. Another advantage of training in lightweight trainers is that it should be possible to race in them as well, if your racing pace is not too fast. The faster the running, the lighter and more flexible the shoe should be.

Here are some rough rules of thumb for training and road racing. For training paces over 6:00 per mile, there is no reason not to use a normal training shoe. For training from 5:00 per mile to 5:59 minutes a lightweight trainer or cushioned racing shoe would be appropriate. Pure racing flats are generally preferred when the training pace goes under 5:00 per mile, and a very lightweight racing flat is appropriate for paces under 4:30 per mile. For racing between 5:30 and 5:59 per mile a trainer/racer would work fine. Under 5:30 per mile a racing flat is preferred, with paces under 4:30 demanding a light racing flat. It is always wise to race in a shoe that has roughly the same amount of heel lift as the training shoes. Otherwise, the runner risks developing Achilles tendon or calf problems. For that reason, it is risky for someone who races primarily on the road to run occasional track races in spikes. Spikes generally have very little heel lift, creating a stretch for which the Achilles tendon may be unprepared. If the road runner wishes to compete seriously in short track races (e.g., 800 or 1500), it is essential to get used to spikes in easy track workouts in training, before attempting to race in them.

Running twice a day can lead to too much repetitive stress. For that reason it is a fine idea for the two-a-day runner to use different models of training shoes for the two workouts. This lets the legs recover from the specific stress of each shoe. Otherwise it is a good idea to find a shoe that works, and then stick with it. The running magazines regularly run feature stories on the new shoe models, so the shoe companies have figured out that if they want any coverage they have to have a "new" model, even if it is basically the "old" shoe under a new name. If the "old" shoe worked, then it is safest to buy the "new" version, too, rather than try a new brand or model that might create problems.

Shoes wear out, and many runners wear their shoes too long. I damaged my knees quite badly in college by running more than a thousand miles on each pair of shoes. It is important to keep track of the number of miles run in each pair of shoes. I write down when I change shoes in my running log and keep track of each pair's mileage. It is best to replace a pair of training shoes no later than 500 miles, and more like 400 miles if there is noticeable road shock or joint pain, and 300 miles if the shoes have become unbalanced, or worn through. Racing shoes last only about forty percent as long as training shoes.

If your foot doesn't line up properly, this transmits imbalance and shock all of the way up the leg, to the knees, hips, and back. To get a quick idea of whether this might be a problem, examine the wear pattern on your shoes. If the shoes are slightly more worn on the outside of the heel, and fairly evenly on the ball of the foot, then it is likely that the foot lines up fairly well. If not, then orthotics will probably be required to help the foot to line up properly. These are best obtained from an experienced running podiatrist. Graphite orthotics are lightest, although somewhat harder to find than the more common hard plastic orthotics.

The runner can run in cheap shorts, a cheap shirt, and cheap socks, but the runner should never skimp on shoes. It is essential to find a shoe that works, one that is flexible, balanced, and provides only the necessary amount of cushioning. Then change pairs before any damage is done. Use racing shoes only if racing is going to be done at a fast pace. Leave the $200, heavily cushioned, motion control shoes with neon lights and energy propulsion systems to the people who don't know any better.

Roland Rust provides free coaching to a handful of dedicated runners. (His coaching resume can be found http://www.runwashington.com/other/rustresume.html.) He also compiles the Washington Running Report Runner Rankings. Roland can be contacted at rrust9@comcast.net.