Www.runnersneed.com How-To-choose Expert-Advice Fcp-cate

My account Help Centre 31 Shops Nationwide Gift vouchers Delivery + Returns Newsletter sign up
HM! " !#$!R% &D'(C! " H) % CHS!
EXPERT ADVICE
Shoes
Clothing
Electronics
Accessories
Nutrition & Hydration
!*pert &dvice
" How to Choose
» Gait Analysis
» Skills & Knowledge
» Partners
» LGN Welleing
Clearance
Welco!e to our "How to choose" section# We ai! to address the !ost co!!on $uestions a runner has when atte!%ting to choose new shoes and running gear#
&' there"s anything !issing 'ro! this set o' articles that you"d like to see on the site( we lo)e to hear 'ro! you* E!ail us at en$uiries+runnersneed#co! with your
suggestions#
, -o & need new running shoes.
, /o% ti%s when sho%%ing 'or running shoes
, /y%es o' shoe
, /rail shoes
, 0unning Socks
, S%orts 1ras
Do I Need New Running Shoes?
Generally you should re%lace a %air a'ter 233 to 433 !iles# 5or so!eone who runs 2 !iles 6 ti!es %er week( this
would e$uate to a new %air o' shoes e)ery 7 to 83 !onths#
We generally use the tried and true( scienti'ically %ro)en( kitchen ench ins%ection !ethod 9 &' you can !ake the
shoe rock with one 'inger on the heel counter( or you can see that the !idsole has co!%ressed( that is usually a sign
that it"s ti!e to get a new %air# &' the shoe sole is noticealy worn !ore in one %art than another don"t wait until you
get in:ured#
/o a)oid risk o' in:ury close to an e)ent !ake sure that( i' you need new shoes( you ha)e re%laced the! at least 'our
weeks e'ore a race#
Top Tips When Shopping For Running Shoes
/rying to 'ind the %air o' running shoes that are e;actly right 'or your training can e a
daunting task# /here are so !any !odels o' running shoe out there that it !ay see!
te!%ting to go 'or the sa'est( chea%est o%tion# Howe)er( a good %air o' running shoes
can seriously oost your running training so it"s i!%ortant not to cut corners when
uying running shoes#
/his guide lists the "do"s and don"ts" to 'ollow when you"re looking 'or a new %air o'
shoes
Do...
Select +fit for purpose+
Consider where you"re actually going to e running and uy shoes that will e suitale
'or the terrain# &' !ost o' your training is o''9road( then road shoes with uilt9u% heels
are unsuitale ecause you will e !ore unstale and could %otentially turn an ankle#
Si!ilarly( a %air o' out9and9out 'ell shoes with dee%ly studded outsoles will e )ery
unco!'ortale on tar!ac( as the studs will %ress into the soles o' your 'eet#
)ear your running soc,s
<ou should always wear the socks that you intend to run in when you go 'or a shoe 'itting# /he thickness o' your sock can !ake a ig di''erence to the 'it and
'eel o' your shoe( %articularly as your 'eet e;%and in the heat#
Consider gait analysis
We o''er a 'ree gait analysis ser)ice at e)ery single 0unners Need store# <ou"re )ideoed whilst running on a tread!ill 'or a cou%le o' !inutes and the resultant
'ootage is then %layed ack =in 'ree>e9'ra!e i' necessary? to accurately assess your 'oot %lant( stride and running %attern# /his in'or!ation can then e used to
'ind the est shoe 'or you#
&s, for a trial run
&t"s i!%ortant to re!e!er that uying your running shoes is a ig in)est!ent 9 and so you should always test any shoes %ro%erly e'ore uying the!# Padding
around on a car%et in the sho% certainly won"t re%licate how the shoes will 'eel when you"re running in the!* &nstead( you should "road test" the! on our in9store
tread!ills#
Don't...
%arget designer la-els
EXPERT ADVICE
How To Choose
How To Choose
SHOES CLOTHING ELECTRONICS ACCESSORIES NUTRITION & HYDRATION EXPERT ADVICE CLEARANCE BRANDS
Page 1 of 3 Choose Running Shoes | Running Advice | Gait Analysis | Runners Need - Runners N...
21!"!"23 htt#$""%%%.runnersneed.co&"ho%-to-choose"e'#ert-advice"fc#-category"list
Your running shoes are not fashion items; they're functional pieces of equipment designed to protect your feet and legs from injury. Try to avoid being swayed
by aggressive marketing campaigns for particular brands or simply choosing a shoe because it sports this season's colours. Choose only according to comfort fit
and functionality as this way you'll get hundreds of miles of trouble!free running out of your shoes.
Attempt to over-extend your shoe life
Your running shoes will take a great deal of pounding across a wide range of surfaces and in all weathers so they will need to be replaced typically every "##
miles or so. $ow often you need to buy new shoes will depend on your weight running style and choice of terrain but you should always avoid trying to squee%e
a few e&tra weeks out of shoes that are evidently worn out because the shoes won't afford the protection you need and will increase the chances of you getting
injured.
Assume that 'any old trainer will do'
'unning shoes are specifically designed for running and have evolved from basic 'plimsoll'!type items into sophisticated supportive injury!preventing pieces of
fitness equipment. (veryone has an old pair of tennis shoes or similar lying around in the back of a cupboard but these are entirely unsuitable for coping with the
demands of running. 'unning is a cheap activity and the only real investment that you need to make is by purchasing good footwear.
)isit our running shoe department or find your closest store here.
Types Of Shoe
* good pair of running shoes should provide fle&ibility durability motion control and shock absorption. $owever a runners' foot
si%e shape and movement combined with their biomechanics and specialty means that different people may have different
requirements from their running shoes. 'unning shoes tend to sit within five main groups; motion control cushioned stability
lightweight and trail.
You can find more information about biomechanics and running styles in our +kills , -nowledge section.
Motion control running shoes
These shoes are for feet that roll inward too much or overpronate. They are built to reduce or control the e&cess rolling action
of the foot and act as shock absorbers too. They're the most rigid of shoes and are designed to slow overpronation. They also
tend to be fairly heavy but durable and features include a polyurethane mid!sole and carbon rubber out!sole for durability. .ost
offer stability and a ma&imum medial support /also good for flat footed people0.
Cushioned running shoes
Cushioning is very important for runners whose feet do not roll inward or outwards as it is this rolling movement that helps
absorb the shock that would otherwise be sent through the joints to the spine. The cushioning is designed to reduce the shock
when the foot hits the ground. 1f you have rigid and immobile feet and tend to under!pronate then cushioned shoes have little medial support and soft mid!soles.
They enable foot motion and are also ideal for high arch runners.
Stability running shoes
These types of shoes provide a cushioning medial support and durability and offer a compromise between motion control and cushioned shoes. They tend to
prevent e&cess motion and are ideal for runners who have normal arches and who prefer some medial support and good durability.
Lightweight running shoes
These shoes are lighter and more responsive than standard trainers and may have varying degrees of cushioning and2or stability but they are too lightweight to
be classed as motion control shoes. These are ideal for fast!paced training or racing.
Trail running shoes
These shoes tend to have a special set of features to help you run on all kinds of rugged terrain including 3ore!Te& liners midfoot wraps and lugged outer soles.
Trail Running Shoes
The main quality to look for in a trail shoe is the level of grip the shoe offers. This will differ from shoe to shoe and depend on
the type of off road running the shoe is designed for for e&ample hard pack soft pack fell mi& of both etc. and will be
reflected in the aggressiveness of the outsole. The outsole of a trail shoe will have deeper tread to provide traction and stability
on slippery and uneven surfaces.
The second aspect is the uppers. Trail shoes are generally harder wearing with more durable uppers. They generally offer more
protection for the foot. 1.e. a stone shield in the forefoot of the shoe to prevent sharp objects puncturing through. The uppers
can either be water resistant2 waterproof /ie. 34'(!T(50 to prevent your feet getting wet in damp conditions but if you plan on
running through water you might be better off choosing a shoe that allows the water to escape when it gets in.
Trail shoes also tend to have a lower profile for stability as it helps the wearer to respond quicker to the changing terrain.
.ost trail shoes have a neutral level of support due to the nature of running off road /the foot is more mobile over uneven
ground0 although some shoes do have support similar to that of their road cousins. $owever as with all running shoes it
depends on the individual and the type of trail running2racing that you are doing. * lightweight neutral trail shoe like an *didas
-anadia may be great for a short quick event but not that suitable for an off road .arathon for e&ample. 1t's about finding the
right balance between traction responsiveness weight and cushioning.
6ear in mind also that most off road shoes are stiffer and require a longer breaking in period than road shoes so be wary of this when buying for a race. 1t's also
worth bearing in mind that most trail shoes offer less cushioning than their road counterparts so should not be used for long distances on road.
)isit our trail running shoes department.
Running Socks
*lthough runners consider running shoes as their main equipment piece a well fitted running shoe can be really uncomfortable
if not worn with the appropriate socks. * good technical running sock is an important contributing factor to e&periencing
comfortable feet in a pair of running shoes.
'unners should consider using running!specific socks as they have e&tra padding across the ball of the foot toes and the heel
area. This e&tra padding cuts down on shock and protects important areas that can blister. There's also usually padding or a
tighter area through the arch to allow the shoe to fit more closely and add better arch support.
7e would recommend not using cotton socks for running. Cotton retains moisture and moisture 8 heat 8 friction in a running
shoe 9 blisters calluses and hot spots. Cotton also gets more abrasive when wet.
: Your socks will most likely wear out first in the heels and the balls of the feet. 7hen you start noticing little friction
blisters in these areas it's time to get new socks;
: <o matter how minimalist you are about your socks make sure that they come up higher than the top of the back of
your running shoes. 4therwise they'll slip down during your run and cause friction hot spots on the back of your heel.
: 7ash your socks inside out ! all the dead flakes of skin will be in the inside; (ugh;
)isit our running sock department.
Sports Bra
=or the ladies a quality sports bra is just as essential as the right footwear and should be replaced just as often.
Page 2 of 3 Choose Running Shoes | Running Advice | Gait Analysis | Runners Need - Runners N...
21!"!"23 htt#$""%%%.runnersneed.co&"ho%-to-choose"e'#ert-advice"fc#-category"list
It's estimated that when left unsupported, breasts bounce up to 9cm during exercise and can lead to irreversible damage and
soreness during exercise.
Running is a high impact activity, so it demands a high level of support an average bra cannot provide. A quality sports bra
designed for high impact activity lie running will reduce movement by up to !"#, alleviating discomfort and leaving you free to
en$oy your run.
%isit our sports bra department.
!STO"#R S#R$I#
&ign In
'y Account
(ontact us
Returns ) *xchanges
+elivery Information
Rate ) Review
,erms ) (onditions
-rivacy ) (ooies
%#&'
.elp (entre
*xpert Advice
&i/e (harts
&hop by 0rand
&itemap
08453 76 76 69
S%O'
&tore 1inder
(lic)(ollect
-opular &earches
2ift %ouchers
(BO!T !S
-ress Room
Affiliate -rogramme
(redits
(areers
*vents
OT%#R SIT#S
,ax 1ree (ycle
(ycle &urgery
&now)Roc
-artner3 425 6ellbeing
SI)N !' FOR O!R N#WS&#TT#RS
Receive the latest offers 7 news direct to your inbox
SOI(& "#DI(
Page 3 of 3 Choose Running Shoes | Running Advice | Gait Analysis | Runners Need - Runners N...
21!"!"23 htt#$""%%%.runnersneed.co&"ho%-to-choose"e'#ert-advice"fc#-category"list