Choosing your shoes

Perhaps the most important aspect of running is to have the right type of shoes. Unfortunately, there is no "one-size fit all" when it comes to running shoes. What works for one runner might not work for another. Finding the right footwear can make all the difference to your running, but it can be daunting.

When choosing the right shoe, it is always better to speak with a reputable specialist running shop to make sure that the shoe you are choosing is designed to the shape of your foot. Too many people tend to just go for a shoe which is cheap and cheerful because they know in a few months the shoe might need replacing because it is worn out. When it comes to running shoes, it is worth spending extra money if it is the difference between cost and durability.

There are of course so many different types of styles of running shoes, but the key is to try a selection. Before you buy, there are a few things you should consider. The most important factors are fit, shock, absorption and stability. A good test is to put your finger into the shoe behind your heel when you have the shoe on to check whether there is enough room. If you can't wiggle your toes, then the shoe is too small. Feel for shock absorption by bouncing gently, and for stability by leaning forward and flexing your ankles. Don't be afraid to spend a while trying different pairs of shoes until you feel comfortable. If they don't feel right, don't buy them.

The best time to shop for shoes is actually after a un. This is because your feet expand during the day. Ideally, you should also try running shoes on when wearing your normal running socks so you get a true feel for how comfortable the shoe will be when you go out for your run. Larger, more specialised retailers may also be able to check your gait analysis on a running machine.

When should I change my shoes?
There is no definite answer to this question. However, the general rule of thumb is to change your running shoes every 500 miles which is roughly 4 to 6 months if you ran 20 miles a week.

Having the correct fitting shoes and replacing them at the right time is vital as the wrong or worn out running shoes can cause injuries.