Selecting the right running or walking shoe is not as difficult as it may seem, despite the vast array of shoes on the market today. You need only identify your individual needs and then look for shoes with specific properties that satisfy those needs. To find the right shoe for you, follow these 10 guidelines (based on a plan by Dr. Peter Cavanagh - Runner's World: 1987 Fall Shoe Survey):

Examine your old shoes.
Does the heel counter lean in or out? If it leans in, you need a shoe with good stability and motion control. If it leans out you need a shoe that has good cushion and allows your foot plenty of mobility.

Next, the condition of the uppers can indicate whether the shoes are the proper width and the toe box is wide enough. Generally, the upper will have conformed to the pressure that your foot has put on the shoe. Note the stitching--did it hold up? Be aware of the stress points to ensure that the stitching on your new pair is reinforced adequately for your needs.

Finally, note the pressure on the midsole and the wear pattern on the outsole. Once the midsole has lost its shock absorbency and the outsole pattern feels unnatural, it's time to change.

Look at your feet.
There are three basic foot types: normal, rigid and flat. To determine your type, wet your feet and walk on a smooth, dry surface. A normal foot leaves a print with a narrow band connecting the heel and the ball of the fool If your foot is normal, you can choose from a variety of shoes.

A high arched or rigid foot leaves two unconnected areas (heel and forefoot) and requires a shoe with maximum cushion and no motion control. A flat foot leaves a complete footprint with a wide band connecting the heel and the forefoot This type of foot needs a shoe with good stability and motion control.

Review your injury history.
Running injuries usually occur in the lower extremities (hip, knees, ankles, heels, and forefeet). Sometimes the shoe is the culprit. Therefore, it is essential to recognize the stress points and to determine the " of shoe you need. In addition, a good stretching and strengthening program for the lower extremities will greatly help to prevent injury.

Analyze your running style.
Your running style is probably the key to your injury problems. A biomechanical analysis of your running style will reveal your foot type and the existence of a pronation or supination problem. The analysis can be done by an orthopedist physical therapist, biomechanist or podiatrist who is familiar with gait patterns and running problems. It is best not to make your own diagnosis.

Evaluate your training habits.
A person who trains for 30 minutes, three times a week, is at less risk of injury than the person who trains at high mileage or high intensity. More serious runners should check their shoes frequently for midsole cushioning and outsole wear. Low volume runners and walkers may forget to pay attention to the condition of their shoes because the shoes do not show wear as quickly. Generally, after 200 miles of wear, shoes should be examined regularly.

The final five points

• Find a good running shoe store.
• Find a shoe that offers the technical properties most suited to your needs. If the old shoes did the job, stay with them.
• Try on several pairs of shoes.
• Check for quality. A good shoe may cost a few dollars more, but it's worth the additional expense. The October '90 issue of Runner's World has a good shoe terminology section and shoe buyer's guide.
• Go easy for the first few weeks. Always wear a new pair of shoes around the house for a while. Most shoe stores accept "returns" provided you have not kept the shoes too long or worn them in the street

Have a good run or walk -- it will do your heart good.

William C. Etchison, M.S.
Columbus, Georgia