Purchasing your running shoes

Can the pair of shoes you want to buy work in a way that is suitable for your feet - in other words can they support you if you roll excessively in (pronate) or roll out (supinate) as you run? Back ache, fatigue or injury could be the end result.

The main points to think about before purchasing a pair of running shoes:

What distances and on what type of terrain do you run?
Getting a shoe that suits both you and the ground you go running on will require you to consider where you train most of the time. As there are many varying types of tread, shoe stiffnesses and cushioning available for all occasions, the questions to ask yourself are: (1) Do I need a neutral shoe or a shoe that has a greater amount of support on the inside or outside?, and (2) Do I need shoes for running on roads, or for off-road running?

Talk about your running with a sales person
If you are to fully trust a sales person's specialist knowledge of the current season's apparel, they will have to talk about your running thoroughly and be knowledgeable about the biomechanics and physiology of running in order to have the ability to recommend the right pair of shoes for you. If they don't, you should not have confidence in the sales person, because they won't be able to customise the fit of the shoes to all of your needs.

Can the colour of the running shoe be changed?
The answer is likely to be NO. Every brand just makes their 'lasts' (i.e. different sorts of shoe shape) in a limited number of colours. Any fitter who knows what they're doing will tell you that the colour is not the thing that makes the shoe great. Rather it's the function and construction of the shoe, where the support or cushioning has been added, what materials have been used, and how these can help your feet to move in the right way that are the important points.

I have always run in... [add your favourite brand here]
As we get older our body's footwear requirements tend to change, and despite the fact you might have worn the same sort of running shoes for the previous decade, they might not be adequately supporting you the way your technique and body require them to now. Every brand will change the shape, function, look and structure of their running shoes almost every season. So each time your current pair of shoes wears out there is likely to be a different, better solution for your needs.

Technology can be your friend
Any decent footwear outlet will have staff who specialise in sports science and fitting. These members of staff can use the information you give them about your running to help them help you decide on which shoes to purchase. As well as this, pressure plate and video analysis and an assessment of your flexibility and posture will add useful information to aid in your final decision.

An analysis like this will provide in-depth functional data, including:

• Feet type, timing and motion - do your feet roll in (pronate) or roll out (supinate) when you are running?
• Irregular movement or pressures that may give you pain or cause injuries over time.
• The type of shoes most suited to your feet.
• What is required on the inside of your shoes - i.e. cushioning or control.
• Patterns of flexibility - or what areas are tight and need to be stretched - and alignment of the pelvis and back.

Foot beds
If your shoes on their own aren't able to meet all of your needs, you will be able to get impact-absorbing foot beds at a specialist fitting centre. Foot beds will be moulded to your feet from the fitting centre's previous analysis. A well-trained sales person should be able to give you confirmatory and extra data on the flexibility of your pelvis, legs and back. If there are limitations, these will noticeably affect how your feet work as you run, walk or stand.

Running socks
The type of socks you wear could significantly change the fit of your new running shoes. The thickness and type of socks will also depend on where you and your shoes go to run. When you go to buy a new pair of socks, make sure you wear your current pair of running socks, rather than a thin cotton pair you wear every day or a pair that the running shop lends you.

Wearing the right running shoes can help to solve many problems
The best idea isn't to research every shoe available; rather it is to recognise what your body may need help with and where you can go to find help. The ideal thing to do is take a pair of your old training shoes to your nearest specialist running shop. At the shop the sales people should be able to examine the wear pattern in the cushioning and provide you with specialised help. Don't make the mistake of thinking you supinate because the outside of the sole of the heel is worn down - don't worry, this is normal. What does matter is precisely where the wear is.

Try not to worry too much about the cost of your running shoes
If the correct shoes for your feet are more expensive than you expected, try not to sweat it! Investing now will certainly be worth it over the future weeks and months. If you run wearing the incorrect shoes it may result in injuries which will almost certainly cost you much more than a pair of running shoes in terms of physio treatment!

Go and use your running shoes...
The final thing to do is make up an excuse to get some more time off so you can enjoy using your new shoes in some of the best parts of the world.