Feet of endurance
Whether you are a marathon runner or park jogger, wear the right footwear, says Liz Connor
Are you running a marathon this year? If so, you’re probably planning on spending an inordinate amount of hours pounding the pavements over the next few months.
But aside from bags of stamina and a solid game plan – what you really need is a decent pair of running shoes.
A good pair of shoes can support you through the toughest miles protecting your feet from blisters during long runs (as well as helping prevent knee and hip injuries), so finding the right ones for you is a pretty big deal.
We asked running experts for their tips on how to sift through the mountains of sports shoes on offer.
How can I tell when my shoes are ready for replacing?
Running trainers are sentimental things. You tend to spend a lot of time in them, and saying goodbye to a pair you’ve broken personal bests in can be difficult. So how do you know when the bin is calling? “You should be looking to replace your shoes every 300-500 miles, depending on your gait,” says Simon Callaway, technical representative coordinator at Saucony (saucony.com).
Your foot strike will make a big difference to how quickly you whittle down the rubber. “Runners who are light on their feet and use the whole of the sole rather than hotspots will get more mileage out of the shoe,” says Jenny Blizard, a physio speaking on behalf of Simplyhealth (simplyhealth. co.uk).
So what other red flags can you look out for? “Check the midsole for signs of compression, you will see wrinkles appearing when the shoes have hit the 400-mile mark, and when the material has become squashed beyond repair, it will feel hard when you try and prod it,” says Jenny.
As a general rule, you should also still be able to spring the forefoot of your trainer back to its original shape. “If you hold your shoe at the back and lift the forefoot, there should be a slapping sound if the shoe is still effective,” Jenny explains. “Also, check if the tread on the outer sole has become smooth in places – this is usually a sign to upgrade.”
Don’t be drawn in by fashion...
Sure, that neon pair with the ultrathin sole might look great in photos, but they won’t be so appealing when they leave you with blisters. “It sounds silly, but make sure the shoes you’re looking at are designed specifically for running,” says Simon. “There are many trainers out there that look great, but are not necessarily right for the job.”
Understand your gait
At many specialist running shops, they use a camera and a treadmill to assess your gait using video analysis, checking how your foot rolls inward for impact distribution on landing. You’ll either be classified as an “underpronator”, an “overpronator”, or “neutral”, based on the angle that the outer heel hits the ground.
Neutral runners can wear a wide variety of shoes, but underpronators need a lot of cushioning to avoid impact injuries, while overpronators run best in structured cushioning shoes.
Size up
Many people end up getting a running shoe that’s a half size larger than their street shoes. Why? Because the extra room allows your foot to flex and your toes to move forward with each stride. As a golden rule, when you’re standing with both shoes on, you should make sure you have at least a thumbnail of space between the tip of the shoe and the end of your longest toe.
Think about terrain
“The typical runner will mainly run on the road in the winter,” says Simon. “All major running brands produce road shoes which have a higher cushioning level to protect the runner’s joints against the high impact forces of running on a hard surface.”
If you’re an off-road or crosscountry runner, you might want something less structured, says Simon. “For natural terrains, you’ll want to look for a trail range, where the shoes have better grip and reduced cushioning, so the runner can feel the ground and the body can respond to the rises and falls.”
Shop with your socks and don’t skimp…
When you go on the hunt for a new pair of trainers, take along the running socks and any inserts you’ve been using. That way, you can make a realistic evaluation of how well the new shoe will feel on your foot.
A decent pair of running trainers can easily set you back over £100. “If you run five or six days per week, then invest in two pairs of shoes,” advises Jenny. “When running over consecutive days, the midsole of trainers can compress, so giving the shoes time to expand between runs will help lengthen the life. Alternating between pairs is money invested wisely.” n