Looking for running shoe advice? We've put together some generally accepted advice
to aid you in your choice of running shoes. This advice is for information only and we only recommend buying running shoes online if you have used the same shoe without
problems previously or if you have never suffered from any biomechanical problems (pains in feet, knees, hips Etc) in the past. If you have a history of biomechanical problems
we absolutely recommend you get a hands-on professional assessment from your local running specialist prior to trying a new shoe.
Pronation Pronation Pronation
If you've spent any time reading about running shoes you will surely have come across the terms gait cycle, pronation, heel strike and many more.
Our intention here is not to overcomplicate things with the view that if the running shoe advice is simple then it will be more easily understood...and more importantly, if the advice is not in sufficient detail then you probably need to get
a hands-on assessment!!!!! OK...rant over. Running shoes have developed over the last 30 years to control (rightly or wrongly!) the motion of your foot once it hits the ground. Specifically the inward rolling of the foot which is referred to as pronation. ASICS
have a great information page on understanding pronation with some useful user contributed content. It's well worth a look.
Your Feet and Arches
It is generally accepted (though not in all cases) that your feet and specifically your arches have an effect on your running gait. It is useful to understand what kind of arches you have...you probably already have some idea...but generally
they are broken down into high, normal and flat, these can been seen from left to right in the image below. Look at the medial (inside) view of your foot and compare it to the image.
It can be difficult to effectively asses your own arches unless you are a contortionist...so another commonly accepted method of assessing your arches is the wet foot test.
This basically involves taking a look at your footprint. Wet your feet and stand on a something that will show the print clearly. Dry paving slabs or concrete are great but use a piece of kitchen roll if you fear the neighbours might be watching!
Compare your footprint to the image below.
Another important point which is usually missed from running shoe advice is performing the wet foot test whilst seated (no load on your foot) and comparing this against a print from when your foot is under normal load...this will give you some idea of how strong your arches are. If the print varies significantly your arches may need
a more supportive running shoe.
What Size Running Shoe
This one is a bit more straightforward...it's generally accepted that one whole size bigger than your normal day shoes is a good bet. Also, don't underestimate the benefit of using a technical running sock!
Suggested Shoes
So what does all this mean? Well, the higher your arch, the more likely you are to under pronate (or supinate if you prefer). The flatter your arch the more likely you are to pronate. Most people lie somewhere between the extremes.
Taking a look at the wear pattern on your old running shoes is also a good idea. Your weight should also be factored in to the mix. Taking into account all of the running shoe advice on this page we have developed a set of suggested shoes to assist you:
Under Pronators (Supination)
Under pronators tend to run on the outer side of the foot which can lead to excessive shock being transmitted through the feet to the legs and knees. Your old running shoes will show wear predominantly to the outer heel. Under pronators should look for a running shoe with good cushioning such as gel kinsei or gel cumulus.
Neutral Runner
Neutral runners can run in a wider variety of shoes. Your old running shoes will show wear more evenly from the outer heel to the big toe. Neutral runners, especially those that a putting in the miles should look for a running shoe with a blend of cushioning and support such as gel kinsei or gel nimbus.
Over Pronators
Over pronators can suffer from excessive roll of the foot leading to problems with knees and hips. Your old running shoes will show wear to the inner heel and ball of your foot by the big toe. Over pronators should look for a running shoe with plenty of support and cushioning such as gel kayano. Heavier runners could benefit from a maximum support shoe such as
gel evoultion or gel foundation.