A lot of people enjoy running. I confess that I am not one of them. But I still find the construction of my brother in law's running shoes interesting. And I have tried on running shoes and found them immensely comfortable. And that is, of course, the point. When running, one expects to be wearing shoes for a long period of time. This means that running shoes have to be durable and comfortable at the same time.

Early running shoes

Early running shoes were hardly ideal for serious athletes. While there were shoes made with soft rubber soles in the early 20th Century, they almost always wore out too soon to be of much use. Indeed, running shoes (sneakers) grew out of the plimsolls which were made in the 19th Century for those who worked on ships. When people began to see their use in running, shoes began evolving.

At first, though, even with the rubber soles available, many runners preferred leather soles for their sneakers. The soft rubber simply fell apart too easily for professionals. Running shoes for sprinters had kangaroo leather for the soles, and they were spiked slightly for traction. Marathon runners chose heavier shoes, with thick and stiff leather soles. But, even with advances introduced at the 1936 Olympics, it wasn't until nearly 30 years later that we saw the first truly modern running shoes.

Modern running shoes are born

In 1962, an orthopedic shoe company introduced a novel design adjustment to running shoes. A rubber wedge was placed in the back of the shoe, between the upper and the sole. This allowed for increased comfort, since it change the position of the foot while running. Then, not too many years later, a University of Oregon coach, Bill Bowerman, got serious about designing an ideal running shoe for his track athletes. Some of the changes he introduced included:

• Nylon uppers (as opposed to leather or canvas).
• Sole made from urethane (instead of straight rubber or leather).
• Waffle sole, resulting in better traction without the need for spikes.

Bowerman started the company Nike, and the innovations of that company led to the creation of the midsole. The midsole in running shoes is an extra layer of cushion that lies between the sole and the upper. It adds to the stability and comfort of the runner -- and eases pressure. (After all, when a runner strikes the ground with his or her foot, the pressure is equal to three time his or her weight.) Today, midsoles are made from silicone gel or from some other type of cushioning material.

Today, as well, there are running shoes that come with pumps. These pumps allow you to fill bladders in the shoe with air, creating a tighter fit. This can increase comfort and stability. And, manufacturers of running shoes are always coming up with ways to increase your natural ability to run, while at the same time providing comfort. Mesh, lacing schemes, air cushioning and different sole patterns for traction are just a few of the ways that technology is constantly improving the design of running shoes.

One of the best running tips I can give anyone is this - don't forget; it does get easier.

When people first start to run, many of them expect it to be easy. When they realize it's not and that it requires a lot more work, a lot more energy and a lot more persistence than they thought it would, a large percentage of them give up. "Running isn't for me", "running is too hard," - I've heard all the excuses, but none of them are true. Running isn't always easy when you start out, in fact, but most of the time it eventually becomes second nature.

When you first start running, your body goes through all kinds of trauma. For some people, they've barely lifted a finger to exercise in more than 30 years then, overnight, they decide they'll take up running. Not being prepared for this and wondering what the heck is going on, their body goes into shock. Muscles ache, joints stiffen, feet hurt and toes begin to develop corns and bunions. It's at this stage that many people quit. It just seems too difficult, it doesn't feel like it will ever get any easier and the aching limbs and sore feet are simply not worth it.

If this is happening to you and you're thinking of giving up, remember, it does get easier but you have to push your way through the aches and the pains, the annoying out of breath feeling and the fact that you feel like you've run across the state..... and you've barely run a mile. Persistence is the key and persistence will ensure that, eventually, your runs will get easier and you'll enjoy the experience more and more.

When I first started running, the first month was a nightmare. Every run was difficult, just getting myself motivated to go was killing me and, often, I'd turn around halfway through my run and give up for the day. But, as the weeks went on, I started to push myself a little bit more. When I'd finished my planned route I'd force myself to run another block, another two blocks, another three blocks and before long my run was naturally lengthening by itself. After about six weeks, I noticed I wasn't as tired when I got home after my run and, soon after that, I found myself getting home positively invigorated from my run. It was then I realized how easy running had become for me and how much I looked forward to going every day. Since then, I've run almost every day for the last six years.

So, keep running

Get out there every day, run as far and as fast as you're comfortably able to do, and don't beat yourself up if you don't make your goals that day. But, if you keep at it, one morning you'll get up and set out on your run and it'll be easier. The day after, it'll be easier still and, the day after that, even easier. Eventually, it will seem so easy to get out there and run you'll wonder what all the fuss was about. That's when you'll feel like a real runner and realize all your effort was worth it.