Fit to be Tied

Shop for running shoes at a specialty running store where expert help can help you determine if you need cushioning, stability or motion control shoes. As far as size goes, if there's a thumb's width of space between your toes and the end of the shoe when you stand, you're in good shape. Just make sure to try shoes on later in the day when feet have expanded. And don't forget to take along the socks and insoles you intend to wear while running. After you've knocked out 350 or more miles in your new shoes, replace them - their ability to cushion and absorb shock is no longer adequate and you risk injury.

For shoe type descriptions, reviews, glossaries and additional information visit:
www.aapsm.org (American Academy of Podiatric Sports Medicine)
www.runnersworld.com
www.therunningadvisor.com/running_shoes.html

Pounding the Pavement

For runners, the only redeeming quality of concrete is that it's accessible. It delivers the most shock of any surface to feet, knees, legs, back and hips - 10 times as much as asphalt. So hit the road instead. Or better yet, the track or a treadmill where you don't have to worry about cambers, potholes or traffic.