By Don Allison

Like almost all runners, there's a good chance you've gone looking for running shoes at one time or another and have been thoroughly confused. This is natural and has nothing to do with the shortcomings of your education or your intelligence-after all, there are literally hundreds of running shoe models sold in the world, only a portion of which are sold at your friendly neighborhood sporting goods store. These stores alone are stocked with a bewildering array of brands, shapes, sizes and colors.

If you've never been shopping for running shoes or haven't gone in the last few years, be prepared for a shock. Technology-both in marketing and design-has taken a step into the 21st century. This has its advantages, as shoes are better than ever for the most part. There is so much competition among the major manufacturers such as Nike, Asics, Adidas, Saucony, New Balance, and others, that you can be assured they all are putting out a quality product. It is just a matter of finding the brand and the model that is right for you.

The easiest way to find the right shoe is to buy at a running specialty store from a knowledgeable sales staff. Marathon Sports in Cambridge, Bill Rodgers Running Center in Fanueil Hall, and City Sports in various locations are all examples of this kind of store. Single-brand sports outlets, large sporting goods outfits and mail-order businesses occasionally are staffed with running-wise personnel, but ask hard questions before you take their word on the right shoe for you. Here are some steps to follow in looking a pair of running shoes:

1) If your foot is wide, don't squeeze it into a narrow shoe. It is always better to err on the side of having more room than less. You can always wear thicker socks, but you will have a hard time making your feet any smaller. Likewise, if your foot is curved (has a high arch), don't buy a straight-lasted shoe. You can determine the last by looking at the bottom of the shoe to see if it is curved or straight. Buy shoes late in the day when your foot is biggest and make sure you have some "wiggle room"-there should be a thumb's width or thereabouts between your big toe and the end of the shoe. There should be enough width to move your toes, but not so much that the fit feels sloppy. Finally, the heel should fit snugly enough that it doesn't slip. If it doesn't feel nearly perfect, don't buy the shoe-it won't "break in" over time, no matter what the salesperson tells you. You can tell when a pair of shoes does not feel right.

2) If you tend to pronate (that is, if your foot rolls inward a lot with each stride), buy a stable shoe. If you have a rigid foot, look for the most in flexibility and cushioning. (By the way, not all straight-lasted shoes are all that stable, and not all curved lasted shoes are all that flexible-ask if you have any doubts.) If you're somewhere in between, find a shoe that's somewhere in between and monitor how it wears. Extreme wear patterns can tell you a lot about whether your shoe is right.

3) If you run on the trails, seek a more stable shoe with a decent (though extreme isn't needed) tread pattern. If you run on the road, a shallow tread pattern is fine, but more cushioning may be in order-especially if you run on concrete, which is harder than asphalt, such as that on the Charles river footpath. Also keep in mind whether you want a more durable shoe-polyurethane midsoles, which are a bit heavier than EVA, tend to last much longer. Shoes set aside for speedwork and/or racing should be lighter than everyday trainers; in any case, shy away from excessively heavy shoes unless you're pretty heavy yourself, as too heavy a shoe can cause injury just as surely as a shoe that's too light to provide any protection.

4) Common sense? It's hard to find when shoe companies often use very little of it in manufacturing their shoes-especially those at the top of the line. If the model you think you want has every bell, whistle and type of energy-return gimmick ever patented by the company, it's probably too much shoe. Moderation in all things applies to shoes; top of the line doesn't mean it's the best shoe, only the most expensive.

There are some things you can do to maintain those shoes that feel just right. If you have two pair that are still in decent shape for running, alternate runs in them. It will also help your running by giving your muscles a little different feel. Also, if you run in the rain, make sure to properly dry off the shoes afterwards. Stuff newspaper inside the shoes, first taking the inserts out. Don't put your shoes next to a heater or in the dryer. Also putting your shoes in the washing machine can shrink them, so be wary of that.

Top make sure you end up in the right shoes, gain as much knowledge about shoes as you can. Despite the ads for other products to the contrary, they're your most important piece of equipment. Runner's World and Running Times both publish shoe issues twice a year. By scanning a couple of back issues and then keeping up with the latest changes (no matter how perfect the shoe is for you, you can be certain they'll change it), you can with a little experience feel confident that you know as much as-and probably more than-any shoe salesperson.