Shoes and Gear

It’s all about Sole: Quick Shoe Guide 

When we run, the pressure we put on each of our feet amounts to around four times out body weight. I weigh around 60kg or 9 stone which means that each step that I take while running effectively puts around 240kg or 36 stone of weight on each foot.

To make matters worse, I have a slight in-step and bunions (gosh, I’m glad this isn’t a dating site) meaning that choosing the right trainer is essential.
I bought my first pair of running shoes a few months before completing my first half marathon about eight years ago: a pair of grey and blue Asics Kayanos. They worked the first time so my second pair was also Asics, as was my third.

I’m a firm believer that if it works you shouldn’t mess with it (a bit like a KitKat, my mum would say – why make them chunky when the original ones are perfectly satisfying?) but a bit like our bodies, our feet change with age, lifestyle and fitness. 

Here’s a quick guide to choosing the right shoe:

Pronation is the way that your foot rolls when it hits the grounds. Neutral pronations means that the outside of your heel is the first part of your foot to strike the grounds and that it then rolls up to the ball of your foot evenly. 

Under-pronation occurs when there is not enough evening out so the outside of your foot takes the greatest impact instead of the pressure evenly rolling up the whole of your foot. 

Over-pronation occurs when there is too much roll from the outside to the inside of your foot.

You can easily determine whether you over- or underpronate by looking at a pair of running or walking shoes that you use a lot and checking where the sole is most worn down. 

If most of the shoe wear is:

  • On the medial (inside) then you Overpronate and should choose Motion-Control Running Shoes such as:
    • Men’s
      • Brooks Beast
      • New Balance M1540
      • Mizuno Wave Alchemy 12
    • Women’s
      • Brooks Ariel
      • New Balance W1540
      • Mizuno Wave Alchemy 12
  • On the lateral (outside) then you Underpronate and should choose Neutral Cushioned Running Shoes such as:
    • Men’s
      • Nike Downshifter 5
      • Mizuno Wave Rider 16
      • New Balance MT1010v2
    • Women’s
      • Nike Air Relentless 2
      • The North Face Ultra Guide
      • Brooks Ghost 6 GTX
  • Even across the forefoot then you have a Neutral Stride and should choose Stability Running Shoes such as:
    • Men’s
      • Nike Lunareclipse +3
      • Newton Running Men’s MV
      • Pearl Izumi Em Road H3
    • Women’s
      • Nike Lunareclipse +3
      • Hoka One One Stinson Trail
      • Brooks Adrenalise GTS 13

You’ll be able to find most of these models in general outdoor equipment shops or specialist running outlets (or online). Try:


Once you’ve decided what shoe and model is best for your gait and pronation, the most important thing is fitting it.

A few quick pointers on what to look out for when you’re buying:
  1. Make sure your toes have enough room. Do this by pressing your thumb into the shoe just above your longest toe. If it fits snug in between the toe and the top of the shoe then your shoes are long enough.
  1. Make sure your foot is comfortably touching the left and right side of the shoe but not squashed.
  1. Make sure that the top of the shoe isn’t rubbing and irritating the top of your foot. Buying the right socks will also help here, but if the shoes are too tight, even the best socks in the world won’t make your run any less painful.
  1. Finally…try to buy your shoes in a shop where they have a treadmill or an indoor track so that you can test them in action.
Good shoes are unlikely to be cheap, but view them as an investment into your physiological and mental well-being!

1 comment:

  1. Thanks for sharing this informative post on help to chose the shoe which is proper for a situation or event.

    Claudia Wang