What shoe?

It always amazes us how often people overlook the importance of selecting the correct running shoe. Few activities put more stress on the feet and body than running. Although many factors can contribute to a stress injury, you seldom need to look further than your own shoes to find the culprit.

Finding a shoe that offers the cushioning and stability to match your running style and foot shape is essential.

No two runners are the same therefore a shoe that performs well for one runner could potentially injure another runner.

Your foot type
Without getting too complex, there are three different types of running style each associated with a particular foot type and consequently a type of running shoe. Therefore if you can identify your foot type you can decipher what shoe is best for you.

The "Wet Test"
The simplest way to decipher if you require a stability, motion control or neutral shoe is to take a look at your foot print the next time you get out of the bath or shower. However, please be aware that although the "wet test" is a good indicator it is not always correct. We would recommend that for 100% accuracy that you visit a foot biomechanics specialist.

1) NEUTRAL (regular) - Requires a Stability Shoe
This footprint is the most common and can suggest that you may well not need to seek shoes with special requirements. Having a neutral foot would suggest that when you walk or run that you have a Neutral running style, that your feet follow the natural GAIT cycle. Hence, you land on the outside of your heel, then the foot rolls inward as the arch flattens. This rolling in motion is called pronation and is one of the natural mechanisms that your body uses to absorb shock.

You require a Stability shoe. A stability shoe has a good blend of cushioning, pronation control features and durability. Added support will not do you any harm and could be beneficial. To discover our list of recommended stability shoes please click here.

2) THE OVERPRONATOR (flat foot) - Requires a Motion Control Shoe
Having a flat foot means that when it strikes the ground it has the tendancy to roll inwards excessively (overpronates), which provides plenty of shock absorption but prevents normal toe-off. The excessive motion creates instability through out your body, stressing not only the foot muscles but also the knee, hip and lower back.

If you have a flat foot pattern then try shoes with Motion Control characteristics. Motion Control shoes are designed to strongly limit the inward rolling of the foot. They are rigid and generally heavier in weight. They are best for moderate to severe overpronators who need maximum support. To discover our list of recommended Motion Control shoes please click here.

3) THE UNDERPRONATOR (High-arched foot) - Requires a cushioned shoe
The least common of the three types of feet, if your feet fit this category then it is likely that you underpronate. Your foot is rigid and doesn't roll inwards (pronate) enough and although it provides stability, it is not an effective shock absorber. If the foot rolls outwards, this is known as oversuppination and in both cases runners tend to have high arches.

You need a Cushioned shoe with plenty of flexibility to encourage foot motion. Stay away from motion control or structured shoes that are designed to reduce foot mobility. To discover our list of recommended Cushioned shoes please click here.

Trail / Off Road Running
If you are a trail / off road runner then you will require a specialized trail running shoe. However, the priciples above still apply. For more information about trail running shoes please click here.

Buying your shoes
Being an online business this is probably not the best thing to suggest but we would not recommend that you purchase your first pair of "real" running shoes online. Although they will be cheaper online we would advise that you get yourself along to a specialist running shop where you can rely on the staff to provide you with helpful advice and analysis. Don't go to your run-of-the-mill sports shop in the high street.

And...

• Make sure you try a few pairs of shoes on
• Shop late in the afternoon or after a run - your feet will be expanded then
• Wear your running socks - deodorize first!
• Your shoes should be snug but NOT TIGHT.
• Your shoes may need to be a half to a full size larger than your everyday shoes.
• Check that there is adequate room at the front of the shoe. There should be a thumb width between the end of your largest toe and the end of the shoe
• Shoe should fit the foot snugly at its widest point and when you walk your foot should not slide around either. Upper should fit snugly and hold foot securely.

When should I replace my trainers?
Trainers lose their cushioning after 300-500 miles of running, so to help prevent pain and injury you'll need to replace them after you've run this distance. Once you can see that the heels have worn down, the trainers need to be changed. How long your trainers last, of course, is up to you and your training plan.