This article was published on January 21st, 2013

Probably one of the most important pieces of running gear you’ll invest for long distance running are running shoes. There are so many different brands, styles, colours, and types, how do you know which one to buy?

“The fit of your shoe is most important,” says John Stanton, founder and CEO of The Running Room. “It should fit snugly, particularly in the heel cup if you want to avoid ankle and knee problems. You should be able to wiggle your toes at the front of the shoe.”

There are three main types of running shoes: motion control, cushioning and stability.

If your feet roll inwards, have low arches, and your knees move towards each other in a bending position, you need motion control. When running, the foot strikes on the outside of the heel and rolls inward excessively. Motion control shoes have a firm midsole and sturdy heel to counter-act.

For runners who have feel that roll outward, have higher or rigid arches, and knees that stay neutral or move outward through the foot strike, a cushioning shoe is required. A flexible forefoot is important and no motion control is required.

Stability shoes are for runners that have a normal arch, but land on the outside of their heel and moderately roll inward. Typically they have a semi-flexible arch and their knees roll inward when bent. Extra cushioning is required with only slight stability to avoid over pronation.

To find the right pair of shoes for your feet, the Running Room offers a free gait analysis and shoe fitting. It only takes a few minutes and it’s well worth the time to find the right pair of shoes for your feet.