With this basic analysis, you should get a pretty good idea of what category you fall into:  overpronation, neutral or underpronation.  Now you can target your shoe search accordingly.  Below is a description of the basic types of running shoes.

• Stability shoes for mild to moderate overpronators. You can spot a stability shoe by picking it up and looking at the medial (inner) side. You will often see a darker color (gray) or some sort of plug, often called a roll-bar or footbridge. This darker material is denser than the surrounding (white) material. This material is usually either ethyl vinyl acetate (EVA) or polyurethane (PU)—both are standard cushioning materials. The principle behind stability shoes is that the denser material will slow down the pronation (i.e. inward movement). Stability shoes are usually built on a semi-curved last to accommodate a bit of an arch.

• Motion control shoes for severe overpronators. Motion control shoes are more extreme than stability shoes. As with stability shoes, you'll find the darker (i.e. denser) material and/or plug on the medial side to inhibit pronation. In addition, the shoes are built on a straight last to accommodate flat arches.

• Neutral, or cushioned shoes. Neutral shoes have a uniform color and uniform density throughout the midsole, and are built on a curved last. These types of shoes are for neutral runners and underpronators (and also for the rare supinator). Neutral runners do not want to inhibit the four to six degrees of normal pronation necessary for shock absorption. And underpronators (as well as supinators) need to encourage pronation rather than inhibit it. Thus, stability or motion control shoes would be counterproductive for these types of runners.

Note that neutral shoes are also sometimes called 'cushioned shoes.'  Don't think this means that stability and motion control shoes lack cushioning.  All shoes have a cushioning system.  In fact, every manufacturer has its own patented technology in this realm. 

For example, Asics uses Gel, a pliable gel-like substance.  Adidas uses Adiprene, similar in structure to the Sorbothane insoles you might find in a shoe store.  Brooks uses Hydroflow, a viscous, encapsulated liquid.  Nike uses Air, which is—well, air.  New Balance uses Abzorb, a soft gel-like pad.  Saucony uses the Grid, which looks like the soft part of two tennis rackets put together with air in between.  In addition to each company's patented cushioning technology, EVA or PU (the standard cushioning materials mentioned earlier) are also used.  Suffice it to say that they are all comparable.  The final arbiter is personal preference. 

There are many other factors more important than the particular patented cushioning system used in a shoe—namely, fit and comfort.  In terms of length, make sure you have about a half-inch at the end.  Try on shoes with the same type of socks you run in.  And if possible, try on new shoes after you've done a run or later in the day—this accounts for the swelling that invariably occurs in your feet during a run.

Different shoe brands can fit very differently in terms of width, volume, upper material, etc.  Once you've determined the type of shoe for your biomechanical needs—stability, motion control or neutral—then it's a matter of finding a particular model that fits your foot. 

At that point, as the adage goes, if the shoe fits wear it.  But before you buy the shoes, be sure to give them a test run.  Not only is this important for ensuring proper fit, but it's also the last crucial step in your biomechanical analysis.  While the rules of thumb about arch height and sub-talar joint position may give you a fairly good idea of whether you're an overpronator, neutral runner or underpronator, there are always exceptions to rules. 

In the end, be sure the shoes perform appropriately according to your biomechanical needs while running.  Many specialty running stores will videotape you while running on a treadmill.  For new shoe buyers or those looking to make a change, this can be a valuable service.

Enjoy your running!

Adam Hodges, Ph.D., has coached a variety of endurance athletes over the years, including masters swimmers at the University of Colorado as well as runners, cyclists, and triathletes.  Learn more about his training resources and training plans at www.alpfitness.com.

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