THE TRAINER’S TRAINER

HOW TO CHOOSE THE RIGHT RUNNING SHOES

An article written by Jim Stubbs in a recent Health and Beauty Magazine

Running is one of the most effective forms of training for both fitness and weight control. You can do it just about anywhere, you don’t need anyone else to do it with) although it can help), and the only expense is your trainers. Given that you’ll be spending a lot of time in them it makes sense to get the right pair – get it wrong, and it can cost you in money and injury. Here’s a checklist to help you find your way around the running show market.

MAKE SURE YOU HAVE THE RIGHT TYPE OF SHOE

Most of us are mild pronators, which means we need support in the arch of our foot. This commonly comes from tight muscles in your legs as a result of sitting down for long periods. Knees and ankles can become painful if the feet are not supported properly. If you can’t get yourself seen by a specialist, then the simplest way to provide a rough guide is to check the shape your wet foot leaves on the floor. If you leave something that looks like a flipper, you have a collapsed arch and are flat-footed – as an overpronator you need shoes for maximum stability. If the front and back of the imprint are joined but the arch of the foot does not leave an imprint, you are a neutral –to-mild pronator. If the arch of your foot is so high that the heel and tow imprint are not connected, then you are underpronating and need a neutral, flexible shoe.

Choose a shoe that matches the amount of running you are doing

Some shoes have softer soles and wear down quickly, so if you are running more than four times a week, a more robust shoe is probably better.

TRY THEM OUT

You are going to spend a lot of time in these shoes and put a lot of stress through them and your feet. A good shop will let you test the shoes on a treadmill, or will let you run around the block. If you can’t test them, then either go somewhere else or make sure the shop will let you come back and change them if you need to. Pay attention to the way the shoes feel: there are now an abundance of designs to absorb shock – air, gel, foam – and they work in different ways. Some people feel the air soles ‘kick back’ too much, so opt for the gel or foam soles. What’s important is your feet and how they respond.

GET GOOD ADVICE

Unless you know exactly what you want, untrained staff can hinder more than help. If the terms ‘pronation’ and ‘gait analysis’ confuse the assistance, then you need to find someone a little better informed.

IT’S NOT A FASHION PARADE

Choose a shoe because it is comfortable, supportive and suits your running style. Do not choose it based on the style or colour. The only place you should be wearing these shoes is in the gym or out running, so how fashionable you look isn’t an issue.

KEEP RUNNING SHOES FOR RUNNING

By their nature, trainers are lightweight and provide hardly any lateral support. If you use them for other activities, they will wear out faster and you run a greater risk of injury.

KNOW WHEN TO REPLACE THEM

All shoes differ, but most should be replaced every 350-500 miles. This is because the foam starts to degrade or gets worn out and the support you searched so hard for is gone. Different makes and models will vary in their durability.

WHERE TO BUY YOUR SHOES

Specialist running shops are your best bet. They don’t stock fashion trainers on the whole and the staff are usually better informed. Ideally you should be shown a range of shoes that you can try and be given advice about each of them. If you know what you need, then the high-street stores can often provide a more convenient option. ‘Run and Become’ (www.runandbecome.com ) is fantastic and has built a reputation for knowledgeable staff, customer service and a good range. The ‘Sweatshop’ chain, (www.sweatshop.co.uk ) also tends to have informed staff and will order shoes for you if they are not in stock.

RECOMMENDED TRAINERS

For overpronators:
New Balance 815 £65. Good support and great value Tel: 01925-4230001
ASICS GEL EVOLUTION £90. Heavier but more durable, so good for heavier runners. Tel: 01925-241041
SAUCONY GRID STABIL 5 £70 Supports well and is nice and light. Tel:020-87580044; www.sweatshop.co.uk

For Neutral-to-mild pronators:
ASICS KAYANO Xi £110. Top of the range price but a shoe that sets the standard. Tel: 01925-241041
NEW BALANCE 1050 £75. Good solid ‘does-what-it-says-on-the-tin’ shoe. Tel: 01925-4230001
BROOKS TRANCE NXR £100. Serous competitor for the top spot. Tel: 01747-8208861
NIKE AIR PERSEUS 2 £60. Good, comfortable, mid-range shoe. Tel: 0800-056-1640

For underpronators:
MIZUNO WAVE RIDER 8 £70 All the things you would expect at a sensible price. Tel: 0118-9362-100
ASICS GEL NIMBUS £90 Good support and one of the more durable shoes around. Tel: 01925-241041
REEBOK PREMIER ULTRA DMX2 £75. A little heavier, but great support – a good one for the heavier runner. Tel: 0800-3050501.

Hope this helps those of you who are considering buying the next pair of trainers.

Edited by: Brenda J Earnshaw WRR Website/Newsletter Editor