How To Choose the Correct Running Shoe

By saying "choosing the correct shoe...." I do not mean by Brand name! What I mean is choosing the correct shoe to fit your foot type and running gait.

Gait: This is the sequence of foot movements which creates a cycle to enable walking or running. Essentially, it is the way that you walk or run.

Running is a very simple pastime and not a very expensive one in that the biggest and by far the most important investment you will make is buying your running shoes - get it wrong you will not just have wasted your money but are also quite likely to pick up an injury.

The two most important points are:

1. You must know your own foot type.
2. You MUST buy you first pair of shoes from a specialised retailer, once you know the shoe is for you then you can buy mail order. This also goes if you change Brands - they are not all the same - even sizes differ!

The simplest way to find out your foot type is to do the "wet foot" test. Wet your feet and then either stand on a piece of paper or directly on the floor. When you look at your footprint you will see a shape which corresponds to one of the 3 in the diagram above. This will give you a fairly accurate idea as to what type of running shoe you should be buying:

Fig. 1: This foot print indicates that you have a flat foot which means that your foot strikes the ground on the outside of the heel and then rolls excessively inwards - this is called Overpronation - you will need a Stability shoe.

Fig.2: The majority of the population has this foot print and it indicates a normal foot and that your gait is Neutral. You land on the outside of your heel and the foot rolls inwards normally unlike above. You will need a Neutral shoe

Fig.3 This shows an extremely curved print which means that you have a very high arched foot which causes the foot to be rigid and does not allow it to roll inwards (Pronate) enough and there you have very little shock absorption. Therefor because of the fact that there is very little shock absorption cushing is required in the trainer. This is called Underpronation and you will need Cushioned Shoes.

Another simpler way of finding out your foot type is to look at the sole of your shoes: If your shoe shows signs of wear on the innerside of the shoe and the big toe area then you Overpronate - Stability. If the wear is on the outer side and the little toe area then you Underpronate - Cushioned Shoes. Wear in the middle means that your gait is Neutral

If you are a complete beginner it can be very daunting when buying your first pair of running shoes - just listening to the technical jargon is enough to get you running - out of the store! If there are any ladies out there who are thinking of starting running whether it is just to feel or look good or indeed if you have a competitive edge take a look at www.running4women.com where you will find motivation, encouragement, great training programmes and more information like this.

I thought that whilst I was writing this that it might be worthwhile just briefly going through the anatomy of a shoe so that at the very least you will have some idea of what the Salesperson is talking to you about. The only reason I have chosen the Brand of shoe to the right is because it is what my wife wears!

Airmesh Upper: This is layered mesh for the upper of the shoe. It is designed to wick (draw) moisture away from the foot, release heat and keep the shoe breathable, so that you feet don't get hot and sweaty!

Stability and Cushioning System: This is the combination of materials which create stability and cushioning in a running shoe. The cushioning helps to to provide comfort and absorb shock, and the stability is from the materials underneath the foot in the mid section of the shoe. The stability systems will be stiffer or of higher density, so that they create a more stable platform, while the cushioning systems will be made of softer materials, in order to provide comfort and absorb shock.

Inner Mesh Support: This is a band of elastane or nylon that is attached to both the side and middle of the tongue on the inside of the shoe next to the arch, giving additional arch support. Inner mesh support is normally forund in aerobic shoes and cross trainers or some lightweight running shoes.

Dual or Triple Density: This means two or more different density materials with each one being firmer than the other and less easy to compress. This is often used in the mid arch section of the shoe, on the inside edge to increase stablity and reduce the rate of overpronation.

Midfoot Bridge: This helps to support the structures underneath the middle of the foot, between the heel and the forefoot. Different shoe companies will call this by different names; ASICS for instance calls this their "Trusstic System"!

Flexion: These are flex grooves cut into the midsole of the forefoot of the shoe, giving increased flexibility.

To receive regular information on all things to do with women's running, health and fitness please visit:

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