Running Shoes

• A good running or tennis shoe should have a wide, cushioned heel and sole. The toe box should be deep enough so the toes do not press against the top and long enough to allow free motion and gripping during running. There should be about a thumbnail-length between the longest toe and the toe of the shoe. If you don't allow enough space for the toes, you can injure the toenails.

  Running shoes should have spring in the forefoot; that is, the forefoot of the shoe should tilt up off the ground when the shoe rests flat on the ground. The running shoe should be flexible but not limp; the heel counter firm and padded to support the heel.

  The sole of the shoe should be cushioned enough to absorb much of the shock of running. A soft neoprene sole is a great help in absorbing shock. Most running shoes have a built in arch support; this is desirable to avoid excessive pronation.

  Shoes should be comfortable, practical and fit well. It is very important that the shoe fits the shape of your foot. Narrow and tight shoes result in foot problems. Make sure your shoes fit comfortably at the time you buy them. If new shoes need to be "broken in," it means either they were not properly designed or not properly fitted to your feet.