Spring is on the way and the longer hours of daylight are perfect for early evening runs. If your running shoes need an update, here are my top tips for choosing the right shoes.
If you run for fun or are into running marathons, it’s important to choose the most appropriate shoes.It can be a little confusing going into a shop which stocks tons of different styles with different levels of control and cushioning. I know myself that it can be hard to know where to start but the best ‘first step’ is to know exactly what you want from new trainers. If you plan to run a marathon this year you will need a different trainer to the person who runs 5 km 3 times a week.
Depending on what type of running I plan to do, I change into different trainers. If I’m planning a 10km outside run, I choose the most cushioned, comfortable trainers to help reduce the shock going up my body. If I am running indoors on a on treadmill for 15 minutes during a general workout, I will wear my stability trainers – but that is just me, we are all different and the shoes I use for a 10km run will be different to the trainers you choose.
Knowing how you run is also a key factor and a video gait analysis will enable you to know how you run. For example, do you pronate (roll in on your foot)? Depending on how your foot functions, you may need slightly more control in your trainers, perhaps using insoles as well. Our feet are unique to each of us and one type of trainer does not fit everyone. Knowing how you run and what your foot needs to be properly supported can help to prevent injuries and keep you running to the best of your ability.
When trying on new trainers in the shop, if you can’t walk or run comfortably for 5 minutes, it’s likely that you won’t manage a 5km run in them either! If you need to, try on more than 10 different styles of trainers in the shop! It is essential to find the perfect running shoe for you and your own exercise routines.
I recently went to get new running shoes and was fully convinced I would get the same style of trainer again but that wasn’t the case. Anytime I go to buy new trainers I find that I always end up trying at least 6 pairs of trainers and I take a little run in them in the store if they have a treadmill. I have also been known to run around a shop to try out new trainers when the store did not have a treadmill – and, thankfully, it was quiet in the shop that day!
You should also ensure that the size is the right. If the shoe doesn’t fit exactly right, it isn’t for you. I am normally a size 5 but I go up a size in trainers so not to bash my toes off the top of the shoe, (I don’t recommend bashing your toes, it is sore).
Let’s recap:
• Know what you want to do in your running shoe.
• Know how you run using the output of a gait analysis (podiatrists can help with this).
• Try running/walking in your trainers, make sure they are comfortable when new.
• Ensure you have the right size trainer for you.
Enjoy your Running,
Aisling
