Choosing the right running shoes may be the most important preparation you do for endurance running whether it be for a 10K or for a marathon. Your feet hit the ground approximately 800 times in every mile you run. No matter how much speed or hill work you do, or how many miles you run each week, or how well you have prepared physically for your 10K, the one thing that can end your race early is a pair of badly-fitting running shoes.

There are several things to consider when buying running shoes. Never buy department store running shoes, no matter how much cheaper they are--go to a sports store that specializes in running shoes. The sales people will know what's good or bad about each of the brands and models of shoes they carry. They can look at your foot and the shoe and give you the correct fit.

When you go to the store, take along a pair of the socks you normally wear when running. Plan ahead so that the running shoes you are going to use on the day of the 10K have at least 70 miles on them by race day, including at least one long run.

When you are trying on the shoes, put both of them on your feet, lace them up just as if you were going for a run, and then try to run a few feet inside the store. More than likely, the salespeople will let you take them outside on the sidewalk or parking lot--all the better! You need to be

positive these running shoes are going to feel good on your feet on hard surfaces. They should feel just right from day one.

Know your feet and be able to tell the clerk what kind of foot you have. Running shoes are made for all different kinds of feet. If you are unsure what type of foot you have, do the wet foot routine before going shopping. It's quick and easy.

Wet your bare feet and walk across a flat surface where you will be able to see your foot's imprint. Something like the floor in the bathroom or anything with a tile or slate surface is good. You want to be able to see the wet outline of your footprint on the floor.

A foot with a significantly high arch will leave the impression of the heel, the ball of the foot, and the toes. If the impression includes the entire surface of the ball of your foot and looks nearly rectangular, you have a low arch or flat foot. If you leave an outline of the middle part of the foot, it means you strike with the mid-foot and will need extra cushioning there.

A foot with a high arch needs arch support and a lot of shock absorption from a running shoe. People with high arches tend to underpronate--your foot doesn't roll inward enough so that your running stride ends on the outer edge of the foot. You need to buy shoes that are flexible with extra cushioning.

A person with a flat foot usually overpronates--meaning that the foot rolls inward too much and you push off the inside edge of your foot. Overpronators need a stiff shoe and should look at the kind of shoes that are called motion control running shoes.

If you are still unsure about what type of foot you have, take a look at the soles of your old running shoes. If your shoes are worn more on the inside edge you overpronate, and if they are worn more on the outside edge you underpronate.

Make sure that the shoes you buy have good cushioning, especially through the mid-sole. Many running shoes have Gel cushioning systems that are very comfortable. A stable heel counter is important for support--it should not move at all side to side especially as the foot comes in contact with the ground. Make sure that your foot does not slip or move around in the shoe and that your toes have plenty of space around them. Your heel should not slip up or down at all.

There are basically three kinds of shoes for each of the types of feet we have been discussing.

Motion control shoes : These are for the runners who overpronate or wear out their shoes on the inside edge first. They are straight-shaped, rigid and will keep your foot from rolling inward.

Cushioned running shoes : If you have high arches and wear out the outer edge of your shoe first--these are the running shoes for you. They should have a curved shape, a lot of cushioning and have lots of shock absorption.

Stability shoes : The person with what is considered the most “normal” foot should buy stability shoes. They have a semi-curved shape and good cushioning and support, but do not control the foot or have excessive shock absorption capabilities.

When buying running shoes, don't be afraid of asking too many questions or of taking too much of the salesperson's time. This may not be a high purchase in the scheme of things but it is on the high end of all the shoes the store will sell on a given day. For a good pair of running shoes, you should expect to pay from £40 to £125.

Buying the right running shoe is also of vital importance to you as a runner. If you suffer a foot, ankle or knee injury at the very least you won't be running your 10K, and you will have to restart your training after you recover. At the worst, you could have an injury requiring surgery that could keep you from running for a year or more.

That's why it's best to go to a running specialty store if at all possible. Chances are the person you are buying from there runs too and understands exactly what choosing the right shoe means to you.