Forget fancy designs and high-tech gizmos; here's what you really need for comfortable running:

• Squeeze the back to find a solid counter. This is the stiff cup that keeps your ankle steady to help avoid sprains.
• Check Flexibility. Make sure that the shoe is flexible only up to the ball of the foot, which is where the toes attach to the rest of the foot. To test, use two fingers to exert pressure on the toe end of the shoe's sole. If the shoe flexes beyond the ball of the foot, the shoe is too flexible. This flexibility puts stress on the ligaments and promotes heel spurs, the most common complaint of runners.
• Check for a heel lift. Although flat shoes offer the agility necessary for lateral motion, shoes with a 1/2- to 3/4-inch lift in the heel provide the shock absorption needed to prevent shin-splints and other pavement-pounding-induced ailments. Look for a flared outsole. It promotes stability and makes the shoe more durable.

  SOURCE: Dr. Stephen Pribut, Washington, D.C.

We've started a library of "Living Footnotes" for this section, and welcome your suggestions and your URLs to make it more useful. Use our customized Lycos search to linkthink your way around the web, or feel free to consult the experts about the above topic.

Living Footnotes

• Dr. Stephen Pribut's Pages on Athletic Shoes