Support packs and advice

Guide to choosing running shoes and trainers

For any runner at any level of ability or ambition, the most important piece of running kit is the shoes they wear on their feet.

Different runners need different types of running shoes but whether the runner is an elite athlete looking to maximise speed or a beginner looking for plenty of protection their shoes are very important.

You only have to look around you to see no two people are the same. These differences affect what type of shoes you should be wearing and fortunately the brands make a variety of different shoes are designed to address different needs. Running shoes are not just made for ‘serious’ runners, the huge number of recreational runners mean that all types are catered for.

How much you weigh will affect the impact forces you face with each step. How well your body is adapted to running will affect how easily your body deals with these forces and how much protection it needs from your running shoes as these forces can be carried from your feet right the way up through the ‘kinetic chain’ to affect other parts of your body. Cushioning is an obvious factor when buying running shoes but what can often be overlooked are the twisting and rotational forces that are generated through your feet and ankles as you run. These forces can also be carried to other parts of your body and so having shoes that are able to deal with these are vitally important.

Know your feet

Considering your ‘biomechanics’ sounds complicated. Ideally you should go to a specialist running retailer who will be able to check your shoes work well to help your biomechanics. This can be done using video analysis; for an example of this see the Advice page on Shoeguide.co.uk. A force plate can also be used to measure the forces generated with your stride.

But we can consider at what happens when you run in simple terms to help you get an understanding of what happens.

When your foot lands it is likely to hit the ground on the outside of the heel first. That is why this area is often worn on the outsole. After landing the foot then rolls inwards to be flat to the ground. This rolling motion is called 'pronation', it is a good thing as it absorbs shock and gives you balance as you run. You then flex off your forefoot and into the next stride, making forefoot flexibility.

But what can often happen is that the foot ‘rolls’ too far after initial landing. This is called 'over-pronation' and can lead to high levels of rotational forces that your body may struggle to absorb. These can cause soreness or injury in a range of places as your body tries to absorb these forces. You can take a look at the Advice page on Shoeguide.co.uk to see video of an example of over-pronation. When you see the images it is easier to understand that over-pronation can cause injury problems. The good news is that shoes exist to help correct this problem. You can see in the video footage how the right shoes can do this. There are ways to get an indication as to whether it is likely that you over-pronate.

The running shoe test

If you have a pair of old running shoes you can stand them on a level surface and look at them from directly behind the heel. Now look at the uppers of the shoe. If you over-pronate your shoes are likely to show a slight inward lean. If the shoes do not lean inwards your feet are what is called ‘neutral’, if they lean slightly outwards this is rare but this is called under-pronation (which some people call supination).

Don’t make the mistake of seeing wear on the outsole at the outside of the heel and thinking this means you under-pronate. Remember this is where your foot lands and so this wear can be associated with all kinds of running styles.

If you do over-pronate you should run in support shoes. Reviews of many support shoes can be found by clicking on ‘Support’ at Shoeguide.co.uk.

As you will see from the reviews and lists of technical features these shoes have just as much cushioning as other shoes. But what they also have are guidance features to reduce over-pronation. If you over-pronate severely you should consider a pair of motion control shoes which have added support and guidance.

If you have neutral or under-pronating feet you should look to buy neutral shoes. Reviews of many neutral shoes can be found by clicking on the ‘Neutral’ button at Shoeguide.co.uk.

You should also note that if you have run in ‘support shoes’ in the past, not had injury problems and your shoes show no signs of inwards lean it probably means you do need support shoes but the shoes have successfully addressed your over-pronation in the past.

The wet foot test

An alternative way to get an indication as to the type of shoe you'll need is to do the wet foot test. This works on the principle that most over-pronators (but not all) have low arches on their feet, whereas under-pronators normally have high arches. There are exceptions to this though. (That is another reason it is worth going to a specialist running shop where you can have a gait analysis done.)

To do the test get your feet damp and then leave a barefoot print on a tiled floor. Don't use a carpeted floor.

If you have a low arch your foot print will show almost the whole sole of your foot, the band between heel and forefoot will be almost the full width of your foot. Low arches indicate your feet are likely to over-pronate.

Regular feet will leave a band between heel and forefoot of around half the width of your foot. There is less likely to be a problem with over-pronation.

High arches are shown by a narrow band, or even no band at all, between the forefoot and the heel. This indicates a high likelihood of under-pronation.

Even more differences

Whether you over-pronate or not is a major factor to consider when buying shoes.

But there are other factors too that can be taken into account. This is why Shoeguide.co.uk uses the ‘Shoe Wizard’ which asks a series of questions to guide people towards the right shoes for them.
These factors include:

• Weight. The feet of heavier runners tend to hit the ground with more force and this means that they are likely to want firmer cushioning as the softer shoes will bottom out. Likewise shoes for a heavier runner will be too firm for a lighter runner.
• Surface. Running shoes are generally divided into trail shoes and road shoes. You should make sure that you are running in shoes suited to the terrain you run on. Shoeguide.co.uk will also tell you whether shoes are suitable for use on other surfaces such as treadmills or more severe off-road terrain. Off-road shoes are designed to give good grip on the more difficult conditions and be more stable. This often means the fit is more secure through the heel and midfoot to stop the shoe rolling on uneven surfaces.
• Racing. If you have a performance goal for a race you could benefit from racing in a lighter pair of shoes. The possibilities range from a pair of minimalist racers through to a pair of slightly lighter training shoes.
• Heel or forefoot. Most runners land on their heel and this is where most running shoes have their cushioning focussed. But some people forefoot strike and if you do this you should look for shoes which also have good forefoot cushioning

Getting the most from your specialist retailer

Using a website such as Shoeguide.co.uk can guide you to the type of shoes you should be wearing and flag up some specific models it is worth you going in search of. But we recommend that you try shoes on before you buy as it is important to see how they fit you and also check the way they ‘interact’ with your feet.

A specialist retailer can even put you on a treadmill and use video analysis to have a look at this. See the Advice page on Shoeguide.co.uk for an example of this.

Here are some other pointers to help you have a successful trip:

• Buy in the afternoon or evening. Your feet swell slightly through the day so this will give a better indication of fit
• Buy when the shop is quiet. Saturdays are usually the busiest day, buying when the store is quiet will allow you to take your time trying on different shoes and deciding
• Take your old running shoes with you as the assistant can use these to help determine the type of shoes which are likely to suit you
• Wear or take a pair of socks you wear to run in to get an accurate indication of fit
• Check the training the assistant has had. Specialists stores with well trained staff will be happy to outline their credentials
• If the shop you go to offers an assessment using a force plate or treadmill make the most of this opportunity. But, again, check the qualifications of the person doing the assessment. The most important aspect of the assessment is not actually the equipment it is the skill of the person ‘reading’ the results
• Tell the assistant as much as possible about the running you do and that you intend to do
• Leave a thumb's width at the end of the shoe rather than going for a really snug fit. This will allow for the swelling of your feet and movement within the shoe which takes place as you run. You will probably buy a bigger size for trainers than for your regular shoes. Women who usually wear open toed shoes can take a far bigger size in running shoes
• Try on several different pairs of shoes. Even if you have a good idea of the pair of shoes you want try on other pairs to ensure you make a good decision. Don’t let a shop just give you one pair of shoes to try on.

www.shoeguide.co.uk which is an independent website offering advice on choosing running shoes and reviews of hundreds of models of running shoes.