Choosing the right pair of running or walking shoes can be an overwhelming task. It's staggering the amount of shoes available for runners and walkers alike. What are we to do?

The biggest and most common mistake novice runners make is to bargain shop for an inexpensive first pair of running shoes right off the shoe store clearance table, or worse, off the rack at a department store. Your shoes are important and your only major investment when on the road to fitness and performance. Go to a local running store where experienced salespeople are available to help you find the right shoe by assessing your training and biomechanical needs.

The first step is to determine your foot type and degree of pronation. Pronation is a fancy word for how your foot rolls from heel to toe.

Runners with high arches tend to roll their feet excessively outward (supination). These types or runners are commonly referred to as underpronators. Because these types of runners tend to have high, curved and rigid arches, their shoes tend to wear on the outside (lateral) portion of the outsole. Runners with high rigid arches don't absorb shock well and are prone to ankle strains, stress fractures, shin splints, plantar fasciitis, and knee problems. These runners need a neutral cushioned shoe.

Runners with medium arches generally pronate properly. Because these runners naturally absorb shock well, the wear on their shoes are typically even and centered on the outsole of their shoes. Depending on fit and feel, runners with medium arches do well in either neutral cushioned or stability shoes.

Runners with low to flat arches tend to roll their feet excessively inward. These runners are commonly referred to as overpronators. Runners who overpronate tend to have highly flexible and straight feet. The wear on their shoes shows on the inner portion (medial) of the outsole. Runners with low or flat arches generally absorb shock well, but their feet roll inward a great deal. They often suffer from runner's knee or shin splints. But the most common injury with overpronators is iliotibal band (IT band) friction syndrome. These runners need either a stability or motion control shoe with a dual-density mid-sole built on a semi-curved or flat last.

Most shoes are returned because they're too small. Running shoes generally don't need to be broken in - they should feel good right out of the box.

After purchasing your running shoe, use it for running only. This will extend the life of the shoe and will reduce the likelihood of injuries.

Overpronators (Figure A): Your feet are splayed outward in a manner often termed "duck feet." You probably have low arches. When you're running, your arch collapses to absorb the impact shock, and your feet roll inward excessively (overpronate), sending force waves up your legs to your knees and beyond.

Best shoes for you: Stability shoes or motion-control shoes. They will reduce the inward roll of your feet, and thus the stresses on your legs.

Normal pronators (Figure B): Your ankles and feet maintain the vertical line of the lower leg. Your feet pronate, but not excessively. This is the most common foot type. Now you just have to determine if you have rigid or highly flexible feet.

Best shoes for you: If you have rigid feet, choose cushioned shoes. If you have normal feet, choose stability shoes. If you have highly flexible feet, choose stability or motion-control shoes.

Underpronators (Figure C): Your feet are turned in (pigeon-toed), and you probably have high arches. You most likely have rigid feet that don't pronate inward much as you run, which decreases shock absorption. Result: You need extra cushioning to absorb the impact shock of each running stride. (Note: This is the least common foot type.)

Best shoes for you: Highly cushioned shoes with single-density midsoles

Gait description (The manner or style of walking.)