Your choice of shoes will be determined by your biomechanical needs and the type of running you’re expecting to do in the shoes.

There are a number of ways of looking at your running gait, varying from detailed video analysis on a treadmill, use of the Adidas Footscan machine or simply looking at your foot shape and the wear pattern on your shoes. An easy method is to wet your feet, stand relaxed on a surface that will show the wet footprint and compare your print against the 3 typical patterns below.

There are 3 types of running gait:

A neutral running gait is typically associated with a medium arch shape.

The foot lands on the outside of the heel and rolls slightly inwards as it goes forward before pushing off at the toes. This inward rolling is called pronation and is part of the body’s natural shock absorption mechanism.

Neutral runners have the widest choice of shoes and usually favour semi-curved lasted shoes, either from the or categories. Heavier runners may require extra support.

An over-pronating gait is typically associated with flatter feet or with arches that flatten easily.

Again, the foot lands at the heel, but the inward rolling is excessive. This requires additional medial support to reduce the likelihood of injury.

Depending on the degree of over-pronation, this type of runner should choose straighter-lasted shoes from the or categories.

Under-pronation (or supination) is typically associated with high arches.

This is quite uncommon. Forefoot strikers may under-pronate.

The under-pronating foot doesn’t naturally absorb shock as well as a neutral foot, so it requires with good flexibility and a more curved last.

The next factor is the type of running you will be doing. If you're looking for a training shoe for general road running, then you can look for a cushioned, support or motion control shoe to suit your running gait. If you are a heavier runner, are injury-prone or are pushing the miles along, then you should go for a more protective shoe.

If you are lighter on your feet or are looking for a second shoe for faster-paced running, then look for a , which will be more responsive. Racer/trainers are also suitable for racing in, particularly for longer distances or if you want more protection than a racing shoe.

If you are looking for a very lightweight shoe just for racing, then go for a lightweight racing shoe. They don’t give much protection, so are really only suitable for fast, efficient runners.

More people are getting off the roads to train. If the majority of your training is going to be on grass and paths, then look for a . This will give more traction and have a more durable upper.

The category is appropriate for track or cross-country racing. Studded fell shoes are also suitable for cross country, particularly on mixed terrain courses.

We also carry and categories. If you're a walker or primarily exercise across a variety of equipment in a gym then these shoes are for you. Please remember that these shoes do not offer the level of cushioning found in a road running shoe as the impact forces of these activites are much lower than road running.

Having established the type of running gait you have and the amount and type of running you’re going to be doing, you need to see if there is anything about you which will affect your shoe choice (e.g. if you are a heavier runner or if you have had any problems or injuries).

If you have experience of getting on well with a particular shoe or type of shoe, then the best advice is normally to stick with what works for you! Otherwise, you should try on several pairs of the appropriate type to establish which is the best fit for you.

A good-fitting pair of shoes will be snug and supportive around the heel, roomy around the toes (we suggest having a thumb’s width between the end of your longest toe and the end of the shoe to allow room for your feet to swell during training) and generally comfortable. Your running shoe size will almost certainly be bigger than your everyday shoes.

If you'd like personal advice, call us on 01753 647339 or email and we'll be very pleased to help.