What type of running shoe works best for you? If you're a novice runner, chances are you don't have a clue how to answer that question. If you're a more experienced athlete, however, you most likely prefer lightweight running shoes.

If you don't wear a running shoe that is appropriate for your foot type, the type of running you'll be doing, and the type of surface you'll be running on, you might be setting yourself up for possible running injuries. Many running injuries can be avoided by merely wearing the proper shoes during your workouts.

Below are some things to consider when shopping for running shoes:

• Find a shoe that suits the biomechanics of your own foot. Your foot will either pronate normally, under-pronate, or over-pronate. Under-pronators generally have high arches. Individuals who have flat feet are typically over-pronators. (Note: Normal pronators usually land on the outside of the heel. The foot, then, rotates slightly inward to the midfoot, up to the ball of the foot, toeing off between the first and second toes. If you're an over-pronator, you will probably land on the inside of the heel.)
  
  
• Your running gait should be a consideration when choosing a running shoe.
  
  
• The type of surface you predominantly run on is of the utmost importance in determining the kind of running shoe you use. For instance, trail shoes are made specifically for running on unpaved (and, often, uneven) surfaces, such as rock, grass, dirt, or sand.
  
  
• The kind of running you do should be a factor in the shoe you run in. Most speed runners prefer a flexible, lightweight shoe for running.
  
  
• Always try on the shoes prior to purchasing them! Run around the store in them to check for adequate shock absorption, comfort, and fit. Even if you plan to buy the shoes online, you should locate the shoes in a retail store and try them out first. If the shoes don't feel comfortable in the store, they aren't the right shoes for you. (You do not have to break in running shoes!)

As previously mentioned, for the seasoned runner, a lightweight running shoe is often the running shoe of choice. A light, flat shoe with little or no cushioning tends to allow the runner to more easily refine his or her running technique. One reason for this is that this type of lightweight shoe promotes more focus on the interaction between foot and ground with each step that is taken. The runner becomes more aware of how the foot feels when it comes into contact with the pavement, floor, or earth.

A heavier shoe with a thicker sole may absorb more of the impact on the body during a run. Nevertheless, there are professional trainers and athletes who swear by performing in a running shoe that is light in weight, flat, flexible, and has virtually no cushioning. Even Dr. Nicholas Romanov, who developed the Pose Method® of Teaching Running Technique, advocates wearing this type of running shoe for building speed and developing a better technique.