The range of footwear available to the runner may at first seem a little daunting. The reality is that it really needn't be. The choice, whilst vast, is usually clearly set out. Definitions are set by the many contributory factors determined by the needs of the many different types of runners. Whilst you should visit a running footwear specialist you can check what your choices are before you go. Once you know what your foot type is and what type of running shoe you require, the choices should become clearer and more apparent, so that you can home in on them or take advantage of online offers also.

Even experienced runners sometimes have trouble sizing their running footwear correctly, although most quickly find the type or even a brand of shoe that they like and remain fiercely loyal to it, because they like the way one feels and performs. Asics, Mizuno, New Balance and Saucony are all well respected running shoe brands offering highly technical applications to their footwear. Lightweight/breathable materials combined with rigid but flexible supporting functionality, plus cushioning in the right places to enhance the running action with strength and durability are the aims of a running shoe. The right running shoe choice is of course the Holy Grail for the runner and can be achieved with only a little experience. However it should be noted that all brand's have a running shoe for every possible situation and it may well be that they have just not yet discovered the right shoe or fit from one of these yet. We all have a list of our own particulars to include on our running shoe tick-list. These are formed by our size, shape, foot type and what sort of running we will be doing. Our feet are different as can be; even our own left and right can be quite alien to one another. We are all different weights, shapes and foot strike types. The good news is that there is a great amount of information and choice. Even better is the fact that the running shoe brands have put in so much research and development that the humble running shoe is designed with as much thought as a NASA mission and we are the beneficiaries of this technology!

So what do we look for in our running footwear?

• Support
• Light weight
• Comfort
• Cushioning
• Quality
• Durability
• Value
• Design

What size running shoes do I need?

If you are a first timer looking at running shoes then go with your everyday shoe size and trying running shoes on is the only way to be sure that the fit is right for you. Shoe sizes can be confusing so be sure to check that you are working with your UK shoe size. Check and double check with a shoe size conversion chart. Make your choice based on your larger foot! Once you know what your running shoe size is, it does all become easier of course. The choice for a more experienced runner comes in the intricate differences running footwear offers based upon the type of running or training you are doing. Different brands sizes can also vary so experience in this area is a key factor as well. Most people do have different sized feet so always fit to your bigger foot rather than the smaller one cramming in the larger. However, it might be worth bearing in mind your feet will swell after running more than a couple of miles. Bounce up and down in the running shoes and walk around; if you can replicate a few running strides and sharper sideway movements. Running shoes may feel strange at first remembering that they are designed with action in mind. Cushioning and support should be apparent and this feel is important so that you can recognise when the shoes are in need of replacement. Most quality running shoes are available in half sizes and online services will allow you to return footwear if you keep the packaging intact and do not wear them outside, and can return them in the condition you received them.

When trying on the shoes make sure you are wearing the socks that you run in. Running socks are a technical fit for the runner and prove to be a sensible option; not the every day, baggy, woolly variety. This can make a difference to your fitting, comfort, safety and ultimately performance. Leave a little space at the toes so that they are not pinched but not so much that your heel slips out at the back.

You should be able to tie the laces firmly and have a snug fit across the top of your foot. You should not feel as if you are ready to burst out nor should the lace hoops meet in the middle. If this is the case these shoes are the wrong width either way. Most brands are designed for a typical D width fitting which is an average and suits the majority. Other widths are available however and if you need something different ask and the retailer should be able to help. Locking Laces are popular with regular runners as they hold firm but flex a little with the running action.

What is my foot type then?

The way in which your foot strikes the floor is known as your foot type. This is a big factor in choosing your running shoes. A significant proportion of runners will have this major consideration to take into account before selecting their running footwear, as their foot type may mean that they require extra support or specialised running shoes. Experience and miles on the road can give the individual a clearer picture of their needs but you can also asses where your needs lie before you set out. You can visit a specialist running footwear store for advice or ask around at a running club. Specialist Podiatrists working in Biomechanics provide a definitive response through video gait analysis when your foot strike is recorded and watched in slow motion to assess what angle you hit the floor as you run. You can also inspect your feet by standing looking down at them or into a mirror, pushing your weight down to see what happens to the arches and ankles as you do so. You can also look at your footprint with wet feet on a piece of blotting style paper to see what pattern is left:

Neutral - A footprint from a neutral foot will have a small inward curve of no more than an inch, between the heel and ball of the foot. Use Neutral, Stability or Lightweight Training shoes.

Flat - Flat feet are when you have no visible arch and your footprint is completely visible showing no inward curve between on the inside edge. Also known as Pronators these are the most common running foot type; this means that during the running action the foot rolls inwards. Use Motion Control or Stability running shoes which offer support to correct the foot strike action, along with all the other features a running shoe offers.

High arches - are when there is a clear arch between the heel and the ball of the foot. If your footprint has a large curve with a skinny outer edge or even a gap then this is a high arch. You will benefit from Cushioned or Neutral running shoes.

So what are the running footwear variations then?

Motion-Control Shoes - Durable, rigid, control-oriented running shoes that regulates 'over pronation'. Also applicable, if you have flat feet or if you wear orthotics and require stability together with cushioning.

Neutral or Stability Shoes - If you have no known specialist requirements as mentioned previously but require all round good cushioning, support and durability.

Cushioned Shoes - Offer most cushioning with the least support. Use if you under-pronate or have a high arch and do not require added support but do need cushioning. You can also chose from any neutral listed running shoe as well.

Trail Shoes - Give increased traction together with stability and durability. For 'off-road' or even adverse weather conditions.

When should I replace my running footwear?

As a general rule you should replace your running footwear frequently and go by your instinct, feel and experience. A dampened feeling is an indicator as is regular inspection of the overall condition through use. Many runners have two pairs in use which overlap each other to prolong lifespan. A guideline is to look at changing running footwear based on your usage; every 350 miles if you are a heavy runner or 550 miles if you are a lighter on your feet. If you run 25 miles per week this equates to approximately every 3 to 4 months reducing to 2/ 3 months as you increase weekly mileage figures (this applying to approximately 50 miles per week).