That depends. Because each runner is unique and running styles differ, there is no perfect running shoe. The best running shoe for you depends entirely on the shape of your foot, your running style, or bio-mechanics and on the amount of running you do. Running shoes are designed to protect your feet from the road, provide traction on different surfaces, cushion the landing shock and support your feet.

Picking the right shoes for running is more art than science. Many runners experiment with different brands and models until they find just the right fit, feel and functionality. To shorten your trial and error period follow these steps:

Check for the right fit:shoes should be comfortable on your feet and support your feet through the full range of the running motion.

• Length: Test for length by standing upright in new shoes with equal weight on both feet. Your longest toe should be no less than 1/4 inch from the end of the shoe. There should be plenty of room in the toe box. Remember to wear your normal running socks for testing fit. Hint: try shoes on in the afternoon and evening for a best fit.
• The heel check: With your feet in the shoe, you should not be easily able put your thumb between your heel and the back of the shoe. If you can, your shoe may slip while running causing you to get a nasty blister on the back of your heel.
• Width: The throat of your shoe should lace up evenly without the laces being too tight across the throat (where you tie the shoe at the top). You should not feel like your foot is spreading over the side of the shoe.
• Ankle room: Your ankle should not be pressing hard against the top side quarter of the shoe.
• Arch support: Inside the shoe is a sock liner insert that is often removable. The sock liner typically has a pre-formed arch support. Make sure this arch support feels comfortable. Walk and preferably run around in the shoe for a while to see if this arch area feels right. Sometimes even the smallest of pressure on your arch can cause a plantar fascia injury. If you have a history of injury, a custom orthotic may be needed.

Understand cushioning technologies:A most important feature in running shoes, the cushioning technology is located in the midsole of the shoe. The midsole provides cushion for the runner between the shoe upper and the outsole. The midsole provides many important features:

• Protects the foot from feeling hard or sharp objects
• Provides stability against over-pronation with dual densities and contoured foot bed
• Rebounds for easier take-off
• Provides cushioning for the impact forces of 2.5 to 3 times body weight at heel strike

So many shoe companies use the same basic midsole materials that each has thought it important to differentiate their product. It is important to understand that these added components or branded formulas are designed to convince you that their cushioning technology is superior. If you ask runners who wear different brands, you will find that just about all well made running shoes have midsoles that will perform well for hundreds of miles. The midsole technology by itself should not be the only criteria when determining which shoes work for you.

Buy only the right amount of stability technology: Runners should be careful to choose shoes with the right amount of stability features for their gate and not be convinced to buy shoes with more stability features than they need. Running shoes come with a range of stability features, from a modest level in cushioning shoes to mid level "stability shoes" to the most stable "motion control" shoes. All stability features are designed to control the excess movement of the foot during the landing cycle. Yet a very common problem among runners is buying more stability than is needed for their training. This makes for heavier, less flexible shoes, and a less comfortable ride. For most runners that train in the 15 to 50 miles a week range and have no serious bio-mechanical issues, most basic stability features work just fine.

The best way to tell if you need more stability in a shoe is to have a "gait analysis" done by a qualified Podiatrist (click here for information about gait analysis).

Test run in your new shoes-a smart decision: The only way to tell if a running shoe fits your running style is to run in it. Follow the steps for proper fit and then run in shoes for at least five to ten minutes. Your checkoff list:

• Does the sockliner aggravate your arch?
• Is your ankle bone pressing hard against the side collarliner?
• Does the shoe feel clunky or over protective?
• Do you feel any seams that might bother your feet?
• Does your foot slap on the ground instead of landing smoothly?
• Do you feel like the shoes are excessively controlling your feet or foot plant?
• Do the shoes feel excessively hard or too soft?

Remember: runners don't break in shoes, shoes break in the runner.

So make sure they fit!!

Buy shoes specifically designed for running

Running shoes are designed with the runner in mind. Cross training shoes are OK to train in occasionally, but if you run three times a week or more, step up to a real running shoe.

What makes a running shoe different?

Overall, running shoes provide the best protection for your feet, legs and body from the repeated stress of thousands of landings per mile. Each time you take a stride and land, your foot absorbs two to three times your body weight. This repeated impact is different from other sports in that it is highly repetitive. Running shoes built in features that enable you to run day after day more comfortably and with less chance of over-use injury.

• Cushioning
• Flexibility
• Motion control
• Traction
• Tortional stability
• Night-time reflectivity
• Breathability

Finally, make sure that you buy your shoes from a professional who is well versed in the technology of the shoes. We recommend Fleet Feet in Pikesville, MD. They can be found at http://www.fleetfeetbaltimore.com/