Do the shoes really make the runner?

I logged a 4.5 mile run last week and discovered that my greatest limitation was not my endurance as I had expected, but rather the significant knee pain that came later that night and into the next day.  I've known for several months now that I have some mild arthritis in my right knee but up to this point the pain has been minimal.  (Especially with regular stretching and leg strengthening.)

So what changed?  Looking back through my running journal, the pain seems to have gradually increased along with my total number of miles logged.  My plan: try new shoes.

According to most running authorities, you should change your shoes once every 6 months, or every 500 miles (whichever comes first).  Though I hadn't yet reached either of these numbers, I was relatively certain I wasn't running in the right pair.  I did my research and decided to get fitted again.   Rather than bore you with the details of my experience, I've listed the basics on types of shoes. 

Type I: Neutral Shoe

This type of shoe is designed for the runner with a high and stable arch.  What this means is that the ankle maintains its aligned posture and does not roll in or "overpronate."  The runner wearing this shoe transfers the weight from the heel and along the lateral edge of the foot without the foot flattening in or collapsing.

Thus, the neutral shoe is flexible and is designed only to absorb the impact of the heel strike.  It allows for the ankle and foot to move unrestricted and is often the lightest weight of the 3 types of shoes.  

Type II: Stability Shoe

Stability running shoes are designed for people who have normal or medium arched feet.  The runner that benefits from this type of shoe runs with the the foot striking the ground at the middle to outside of the heel. The weight then travels along the foot and rolls slightly inward on to the ball of the foot and leaves through the toes.

Thus, this type of shoe is designed to incorporate the cushioning components of the neutral shoe with a little more rigidity in the arch, while still allowing some mild pronation.

Type III: Motion Control Shoe:

Motion control running shoes are designed for people who have low arches or flat feet.  Runners with this foot type when running will usually strike the ground on the outer edge of the foot and then the weight transfers from the heel up the foot while the foot rotates excessively inward.  This is termed overpronation. 

Motion control running shoes help a runner with this foot type as the shoe is more rigid and prevents the excessive rotation. It accomplishes this through a medial post along the arch of the sole.  This "arch-lock" allows the weight to be redirected through the foot in a more neutral manner.  However, because of this structural difference, this type of shoe is often wider at the base and heavier. Getting the right type of shoe for your foot is extremely important in preventing injuries and getting the most out of your run.  For this reason, take some time and get fitted.  Most running specialty stores will perform an assessment free of charge and some will even give you a 30-60 day guarantee on your shoes.

Hope this helps!  More tips to come soon!