Proper shoe keeps runners on track

Running a marathon this weekend? Or just starting out in the world of running? Forget about the headphones, the nylon running shorts or the energy bars. All you need is a good pair of shoes.

From motion-control trainers to racing flats with spikes, running shoes are as diverse and varied as the runners who wear them.

Running shoes have evolved into what shoe experts call "a science" — examining the way a foot lands, known as pronation, and finding the running shoe that best supports your feet, shins, knees and upper body.

"When you're not running in the right shoe, it's like taking the wrong tools to a job site," said Randy Ashley, a coach at an elite runners' training center in Blowing Rock, N.C.

Find out what running shoe you need to best hit the roads, trails or track:

• Racing flats. These lightweight racing shoes don't offer very much support but are what the elite are wearing in their races, said Norm Blair, owner of Jus' Running in Asheville, N.C.

• Lightweight trainers: These lightweight shoes are good for track workouts, tempo runs and races like the half marathon, Blair said. Runners who are really watching and trying to improve their times will most likely be racing in a lightweight trainer.

• Trainers: These are the shoes that the average middle-of-the-pack runner would wear. Trainers are heavier than the lightweight trainers and racing flats but are still light. These training shoes include motion-control shoes, stability shoes and cushioned shoes.

A lot of beginners tend to go with a less expensive shoe, said Suzanne Bolding of Jus' Running.

"But it's important to have the right shoe," she said. "It could lead to injuries if you're running in the wrong shoe and have shin splints and knee problems."

Comfort is key for beginners, Ashley said.

Pronation, which is the actual roll of the foot, is something to consider when buying running shoes.

People who roll their foot inward are overpronators, Ashley said. Sixty percent to 65 percent of runners are pronators, he said. Overpronation is best corrected by motion-control shoes, which support the roll through the foot and prevents injuries.

If your foot rolls outward when you run, then you are considered an underpronator, or supinator, and need cushioned shoes.