If you are like most runners you probably get confused after reading about the many shoes that are available and their purported benefits. Because of this many runners simply take the advice of fellow runners who have experienced wearing some of the different shoes. But if you listen to the hype put out by the shoe companies and perpetuated in running magazines (who always have one or two major issues devoted to shoe evaluation) you can become pretty well confused as to which shoe you need.
For example, according to several articles that I have seen, you can determine if you are a pronator or supinator if you look at the back of your shoes after placing them on a flat surface. If they tilt inward, you may be an overpronator and thus require a motion-controlling shoe. But if the shoes tilt outward, then you probably need a cushioned shoe.
How these conclusions are arrived at is not spelled out. The reasons will probably never be given because research studies have shown that running shoes are not capable of doing all of the things they are touted to do. In fact, many recent studies have shown that very often, shoes are the cause of injury and not effective in prevention.
The only exceptions to this may be the new minimalist shoes that have been introduced in the last few years. They are related to barefoot running and more or less force you to run more effectively by not landing on the heel. However, they still do not up to sure good running form.
They are however effective in prevention of some common running injuries caused by landing on the heel. But it should also be noted that they have caused many injuries because runners have not started wearing them in the most effective manner. Those who simply changed to minimalist shoes but continued doing the same workouts, overloaded the muscles and found themselves coming down with injuries.
In regard to the regular running shoes, it is often stated that if your shoe has a high built up arch that cannot be compressed, it may be effective in preventing overpronation. What is not brought out is that it also does not allow your foot to function normally which includes some flattening of the arch and a resilient return to its original dome shape.
For this to happen you must have a relatively flat insole or an insole that has give to it. The insole and the foot arch itself should allow for arch compression and a return to the dome shape on every step. In this manner, you get some strengthening of the foot arch muscles and support structures. The other alternative is to do strength exercises to develop the underside of the foot. Once the foot muscles and structures are sufficiently strong, you will not need any outside support. At this time, buying what may very well be the safest and cheapest shoe would be sufficient, as long as it is comfortable for you, has ample flexibility and room for full movement of your toes and foot arch. Do not rely on shoe hype. Almost all running shoes cannot function well enough to prevent injuries and still allow your foot to function normally.
For more information on foot action in running, foot and arch exercises, barefoot running and running technique see the second edition of Explosive Running.