Not all running or other athletic shoes are created equal. Choosing the right shoes is critical to keeping your feet and body safe, as well as keeping you at the top of your game. This articles details what to look for in an athletic shoe.

First, the Heel. The heel is essential for shock absorbance as well as control. The bulk of your body's weight will rest on the heel. Most heels are made of of leather with rubber or plastic reinforcement. However, not all shoes are made the same even though most people have the sane needs. To test the heel, remove the insole and then try bending the heel. If you can easily fold over the heel, then the shoe is overly soft and is unlikely to offer much support for your foot and is definitely unlikely to offer support over extended periods of time.

Second, the Arch. Any avid runner or athlete is well aware of the import of the arch. There are three general areas to the bottom of our foot. The Heel, the Ball, and the Arch. All three must together bear the weight of our body. When any one part is bearing more weight than it should or when one part is not receiving adequate support, that part can fail. The arch is probably the most easily damaged component because it is difficult to properly support. However, arch support has little to do with the insoles you put in you shoes and much to do with how the shoe was made. Look for a shoe that is not only wide under the ball and under the heel but also wide under the arch. The wider the arch, the better the distribution of weight and consequently the support.

Third, the Upper. This is a very important and often overlooked part of a shoe. While we often focus on the engineering in the heel that improves our spring or provides shock support, the upper portion of the shoe provides its own essential support. The Upper portion surrounds the foot providing not only protection but support. The Upper supports the ankle and holds the shoe snug to the foot. Upper can be made from numerous materials from strong leather to light meshes. Each upper has a different purpose from providing strength to offering better breathing. What one particularly wants to avoid is having excess movement of the foot within the shoe. When the foot is moving too much in the shoe, it provides opportunity for the ankle to roll, it leads to greater momentum effects resulting in poor performance, and can lead to rubbing that can cause blistering and other issues. Not only can it lead to accident and injury, poor upper support puts undue stress on the bones and tendons in the foot which can ultimately lead to tendinitis, stress fractures, and other chronic problems.

Your foot needs to have maximum support which generally means you should look for an upper that is less forgiving, meaning it is made of leather or of fabrics designed not not readily flex. You can get by with less protection if you have a foot that is already rigidly formed (i.e. if you grab you foot, you cannot readily move the bones in your foot). If your find your foot to be quite flexible, then maximum support is essential. One way to know if you current shoe has an inadequate upper is if you constantly feel like you need to tighten your shoes. I have a pair of shoes that always feels a little loose and I've tightened them so much that the eyelets are right next to each other. I simply cannot tighten them anymore. What is happening is that the fabric is constantly relaxing, leaving my entire foot vulnerable in so many ways.

Quality in running and athletic shoes is about supporting the motion of your body. A good pair of shoes will properly distribute your weight, will minimize the risk of injury, and will enhance performance. The foundation of this quality shoe is good arch and heel support as well as a rigid upper.