Running shoes chosen on the basis of your arches decrease running injuries.

Injury prevention tips from Running Dialogue, by David Holt

	“Runners with a low flexible arch or flat foot frequently
over-pronate and will require a motion control shoe built with a
straight shape on a board or combination last.
	A high rigid arch person may under-pronate or supinate and
need a cushioned shoe of a curved shape on a slip-lasted base to
encourage normal movement. These shoes are soft and flexible.
	“The medium arched citizen is likely to have something close to
a neutral running gait. It still may need some correction from mild
anti-pronation or supination shoes. Many only need a stable shoe of
a semi-curved shape on a slip or combination construction...firm in
the heel and flexible in the forefoot.”
See also, Pronation and Supination in Part Eight.
	I asked him about some specific injuries. “What about the 
strain resulting from a slight twist of the ankle or knee?”
	“Usually the pain is immediate, though it may only last a few
seconds in a minor twist. This makes a strain much easier to spot,
though not necessarily easier to avoid, than stress. You may be able
to continue the run in comfort, but the pain will return at the end of
the run. Use the first aid actions at the end of the chapter.

	“Many runners fail to recognize the twist itself is the result of
	“How so?”
	“When running with fresh and flexible muscles, the awkward
 foot placement which sends you off balance can often be corrected 
over the next few strides.
 When you’re tired from high mileage or excessive quality, you have less
ability to make rapid adjustments in your stride--if you’re less able
to’re more likely to injure yourself.
	“That said, old running shoes are a bigger contributor to injuries
than overtraining. Restrict yourself to 500 miles per pair--do the
last part of the mileage on very soft terrain--wear them for comfort
and protection from sharps in the sand or grass, rather than
	“When injured, you should ease off or rest for a few days to
allow the tear and associated muscle strain to heal. Don’t train
through the injury if it hurts--you will simply put more strain on the
healthy muscles as your running style compensates for the unfit
area. A two or three day calf strain can result in a hamstring injury
lasting weeks.”

Running injury predictors

Best predictors of injury:
High mileage
High intensity (speedwork)
Stretching (if not done properly)
Sudden changes in training
Warn out or poorly fitting training shoes

Running Injury prevention from Running Dialogue
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