"One of the major problems is that fitness shoes provide too much support," says Dr. Benno Nigg, professor of biomechanics at the University of Calgary, who has spent years researching the cause of joint stiffness and running pain. "This means that the muscles don't have to work and may slowly deteriorate."

Holy Nike! Highly cushioned athletic shoes — in hot colors, with added structure and lots of support — do more harm than good? Can you run that by me one more time?

"Expensive athletic shoes are deceptively advertised to safeguard well through 'cushioning impact' yet account for 123 percent greater injury frequency than the cheapest ones," according to a classic study by Robbins and Waked, first published in 1997 in the British Journal of Sports Medicine.

That study resurfaced recently as part of an overall report on running injuries by Alexandra Williams in a 2010 IDEA Fitness Journal, an article with lots of valuable information for all of us who are foolishly paying through the nose to protect our feet when less expensive shoes actually are the smarter choice. Some more highlights:

— The reason that shoes with almost no padding, thin soles and little arch construction are recommended is that they activate the foot to do what it needs to do, making it stronger, more flexible, less vulnerable to stiffness and pain. Working out in shoes that are overly "protective" immobilizes the foot and weakens it over time.

— There's a growing trend toward running without shoes, or in minimalist shoes that mimic barefoot running called barefoot "slip-ons." Think thick rubber glove for your foot. Vibram FiveFingers, Terra Plana Vivo Barefoot, Nike Huaraches and Nike Free are all variations on the theme of less is more.

(I am happy to disclose I switched to structure-free Nike Frees several years ago, and my race-walking feet have never been perkier. These minimalist shoes do take some getting use to, so if you decide to try a pair, ease into them gradually.)

— Shoes with too much cushioning and support are only ONE of the causes of running injuries. Experts in the article also report that common foot injuries are caused by poor foot posture, excessive pronation (or supination), and wearing the wrong footwear for your sport.

— Choosing the right shoe depends on your foot type (the size of your arches) and on what your foot does when it touches the ground (pronate or supinate.) You can figure out your foot type — a high, medium or low arch — by going to www.runnersworld.com and taking a simple wet test. Pronation and supination issues are trickier to resolve, but be sure to see an expert who takes your entire body — not just your feet — into consideration.

— When shopping for new shoes, it's best to work with a salesperson who is knowledgeable about shoe type and fit. If you wear orthotics, bring them with you to the store. Buying shoes online is always tempting, but if you go that route, make sure the return policy is forgiving. Try on new shoes in the evening, when your feet are largest. Allow a good half an inch between your longest toe and the toe box. Look for shoes that feel comfortable immediately — they shouldn't have to be broken in. And — this takes real willpower — replace your shoes every six months.

COMFORT TRUMPS TECHNOLOGY. According to Dr. Nigg, quoted in Williams' article and the author of a new book called "Biomechanics of Sport Shoes," comfort is more important in preventing injuries than all the new-fangled technology built into expensive shoes.

Injury rates to runners have not changed significantly in the last 30 years, Nigg says, in spite of all the research and marketing dollars spent by name-brand sport shoe companies. Running injuries still depend on how fast a runner goes, how far and how much rest he or she gets between runs.

Bottom line? Don't be fooled by high-priced marketing campaigns when it comes to athletic shoes. If the shoe fits, wear it. If it's overpriced, don't.

ENERGY EXPRESS-O! OUCH!

"Marathon runners with bad shoes suffer the agony of de feet." — Unknown

Marilynn Preston — fitness expert, personal trainer and speaker on healthy lifestyle issues — is the creator of Energy Express, the longest-running syndicated fitness column in the country. She has a website, http://marilynnpreston.com and welcomes reader questions, which can be sent to MyEnergyExpress@aol.com.