The right running shoes.

Don't overlook the obvious. Proper running shoes allow you to achieve your maximum potential. More importantly, proper running shoes protect the foot from the stresses of running. A one-mile leisurely run can put 100 tons of pressure on a foot. All that energy has to be distributed somewhere. Good shoes absorb much of that energy. Poor shoes let your body absorb that energy. Therefore, if you experience pain in your back, hips, knees, shins, ankle or foot it may be from your shoes. Poor shoe choice in general can make you more prone to overuse injuries.

The average running shoe lasts about 350 to 550 miles or about six months if you run 20 miles a week. A common mistake among runners is to correlate sole wear with shoe wean In fact, it is actually the shoe's midsole that tends to wear the quickest.

Another common mistake is running aggressively in new shoes. Typically shoes should have about 100 miles to be considered "broken in."

Remember to properly lace your running shoes. Loose laces allow your foot to move freely in the shoe and cause blisters. It also reduces stability, making you more prone to injury. Laces tied too tight may squeeze your foot causing pain during a run and aggravate neuromas.

What kinds of injuries can I get from improper running shoes?

* Jogger's Toe-painful accumulation of blood under the toenails from shoes with a toe-box too small.

* Blisters-caused by friction from shoes that aren't tied tight enough or are too large, allowing your foot to move around inside your shoes.

* Plantar Fasciitis-inflammation or micro-tears in the plantar fascia causing pain at the bottom of the foot. Shoes that are too flexible or shoes that flex before the point where the foot joins with the toes can cause this.

* Achilles Tendonitis-inflammation or micro-tears at the Achilles tendon causing pain at the back of the heel. Shoes that are inflexible or have excessive heel cushioning can cause this.

* Stress fractures-micro-fractures in bones of the leg or foot due to inadequate shoe shock absorption.

* Knee pain, ankle pain, shin pain, hip pain, and back pain can be caused by poor shoe shock absorption. How do I choose the right running shoes?

* First and foremost, make sure your shoes have a comfortable fit rather than a pretty look.

* Buy your shoes at the end of the day. Your foot is typically larger from the day's activity.

* Make sure there is about a finger's width at the front of the shoe.

* If you have a low arch, choose a more rigid shoe with good rearfoot control.

* If you have a high arch, choose a more flexible shoe with a narrower heel.

* If you have stress fractures, knee pain, ankle pain, shin pain, hip pain or back pain buy shoes with good shock absorption.

* If you have Achilles tendonitis, avoid air soles, soles with too much cushion, or stiff shoes. Try a heel lift, or a raised heel.

* If you have blisters, your shoes may be too large or worn.

* If you have plantar fasciitis, choose a more rigid shoe that offers more stability and prevents your foot from rolling inward.

* Make sure to check for defects in construction. There maybe manufacturing errors, which eluded quality control and can show up as overuse injuries.

* Sometimes shoes need to be supplemented with an orthotic device.

* In general, look for a shoe with a combination of control, good shock absorption and light weight.

A good set of running shoes not only prevents various running-related injuries but also enhances performance. An expensive shoe is not necessarily the best shoe. Follow these guidelines, to find the right running shoe.

(Frank Tucker is a certified physicians assistant in sports medicine and orthopedics in Ft. Lewis, Washington)

For more help send a self-addressed, stamped envelope to AR&FA, 4405 East West Highway, #405, Bethesda, MD 20814, for a free brochure on shoe selection.