I’m a running expert – here’s how to pick the best trainers for YOUR feet…and the common mistake that causes most jogging injuries

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It may seem like an impossible choice.

You’ve decided to start training for a couch to 5k – or maybe even a full-blown marathon – and now, you’re failing at the first hurdle: picking out a pair of running shoes.

For the novice and expert runner alike, choosing the perfect pair of trainers can feel like a minefield.

First, there are about 20 different brands to choose from – each offering different patented ‘unique’ technology, new material, new amazing advantages.

Then there are the words like ‘heel drop’, ‘forefoot strikers’ or ‘stability’ littered through the description; choices to make over chunky soles vs barefoot shoes; conditions like overpronation and flattened arches to self-diagnose even before you even start looking.

Finding the right shoe, it seems, has become almost akin to a science.

Luckily, say experts, there are ways to figure out what sort of trainer you need, without simply trying out the whole shop – and spending a fortune as you do.

So, from seasoned racers to stop-and-start joggers, here’s what you need to know when picking out your next pair of running shoes – and what you should ignore…

Purpose

The first step in picking a pair of running shoes, says London-based physiotherapist and keen runner Ben Lombard, is knowing what you plan to use them for.

‘If you’re new to running, or just want a comfortable all-rounder shoe, look for a neutral shoe with a good amount of cushioning,’ he said.

In layman’s terms, you’ll want a shoe that doesn’t provide any additional stabilising features (more on that below), that’s relatively light.

Cushioning – or the padding inside the sole – is also important.

In a running shoe, cushioning refers to the ability to absorb and disperse the force that runs through the body each time you strike the ground, softening landings, reducing stress on joints and protecting against injury.

It’s usually made of gel or specialised foams that compress and rebound each time you step on them.

And for most runners – particularly if you’re running quite a lot – the more cushioning in the shoe, the more it’ll help to prevent undue stress on the knees, hips and ankles.

‘Running is an impact sport, that affects one leg at a time as you land on it,’ said Mr Lombard.

‘If you can take some of the pressure of the leg via the shoe, then you can do more running without having to take time off to recover from injuries or muscle pain.’

More advanced runners, or those training for a race, may need a pair of shoes with more propulsion, however.

Running shoes for races tend to be made with carbon plate technology – a stiff, thin layer of carbon fibre that’s embedded in the trainer’s sole.

This plate, combined with super-responsive foam, helps to improve running efficiency by stiffening the shoe.

This in turn reduces energy loss, stabilises the foot with soft foams, and propels the runner forward for faster, less fatiguing runs.

‘You don’t want to do all your running in carbon plate shoes because, while it might be easier, their assistance means you build up less strength when running,’ said Mr Lombard.

‘But if you’re running races, or training for a marathon, they can be helpful on the day to push you through.

‘Different shoes have different plates, so try various pairs to figure out which suits your foot best.’

So, what to go for? 

For a neutral, well-cushioned shoe, try the Hoka Clifton 10s or the On Running Cloudsurfers.

More advanced runners looking for a race day shoe should look at the Saucony Endorphin Elites or Nike Alpha Fly trainers.

Running style

Regardless of your running experience, different people have different styles of running – which generally relates to which part of your foot strikes the ground first when you land.

The most common categories are heel strikers and forefoot strikers – those who land first on their heels, or those who land more in the middle or front of the foot.

There’s not actually anything bad about being a heel striker, says PT Ben Lombard, but it can put more pressure on the knee.

Most runners run like this.

But you’ll notice sprinters and professional runners do tend to land further towards the front of the foot, as this initiates the foot’s natural spring system and can create a faster pace.

Shoes with less ‘drop’ – the height difference between the shoe’s heel and forefront – can encourage people to push further into the foot when they land, increasing calf activation and taking pressure off the heel.

These work well for runners who naturally land on the front of their foot, as well as those who want to train their feet to do so.

Higher drops, meanwhile, will help cushion the heel – and can be beneficial for runners who don’t want to or can’t change their strike style.

The one thing to look out for, however, is overstride, says Mr Lombard.

‘An overstride is when the foot actually lands in front of the body, which causes stress to jolt through the leg and into the hip in an unnatural way,’ he said.

‘New runners and novice runners can fall into the trap of overstriding – which is why running can cause so many injuries when you first start.’

If you know you’re an overstrider, says Mr Lombard, it’s best to seek help from a physio, who can help improve how you land and give you strengthening exercises to do to prevent injuries.

‘It’s important to have analysis done if you notice you’re landing with your foot in front of you, as no shoe will protect you from the impact,’ he explained.

Clues that you might be a secret overstrider could be that you’re picking up a few more aches and pains than you might expect given how little you’re running – whether that’s shin splints, pain in your knees or hips.

The same goes for finding out whether you’re a forefront or heel striker – simply keep track of where you seem to be landing on your leg each time.

For heel strikers looking for added cushioning through a high heel drop, look at the Hoka Bondi shoes.

Those seeking a low drop, look at the Altra Torin 8s, Brooks Glycerin Max or Adidas Adizero Adios Pro 4s.

Size

Figuring out your running trainer size can be another minefield when picking up a pair of shoes.

In general, says PT Ben Lombard, a good recommendation is to size up when buying a running shoe.

This is because the foot tends to swell and flatten when you run – particularly over a long distance.

‘Not sizing up can be the reason your feet hurt after a run – or why lots of marathon runners see their toenails fall off afterwards,’ says Mr Lombard.

‘You don’t necessarily need to in every shoe, but it’s worth asking in store whether or not it’s worth it.

‘Adidas shoes, for example, have a reputation for running quite narrow, whereas Hoka shoes tend to be much wider, meaning you don’t need to size up as much.’

Laces

A shoe’s laces can be another important factor when deciding on a pair.

‘An injury that’s very common in runners is called extensor tendonitis,’ says Mr Lombard.

‘This occurs if you tie your shoelaces too tight, and can cause pain in the front of the foot, as the pressure of the lace traps the tendons which move as you run.’

If this is something you’ve noticed in the past, look for shoes with zip laces, which put less pressure on the front of the foot.

Good brands to look at include Salomon and On Running.

Nike Vomero Premium trainers also use advanced fitting technologies like Nike’s Flywire, to ensure a secure, high-performance fit.

Men’s vs women’s shoes 

Despite known differences between men’s and women’s feet, most running trainers are designed for and tested on male athletes.

A recent study from researchers in Canada found that many female runners wanted a wider toe box, narrower heel and more cushioning than shoes currently on the market.

Led by exercise medicine researchers from Simon Fraser University in Vancouver, the team called for running shoes that ‘better align’ with women’s ‘unique biomechanical and performance needs’.  

They added: ‘Footwear manufacturers should move beyond the ‘shrink it and pink it’ approach and develop gender-specific models.’

Runners – including competitive athletes – interviewed as part of the study said they wanted more comfort and feel, better injury prevention and different shoes for different types of running.

They also pointed out that women’s needs change during their lives, such as the requirement for greater shoe size and width during pregnancy and after childbirth and a growing preference for better shoe stability and cushioning with age.

Luckily, there are now some shoes designed specifically for women’s feet. 

The QLVR running slipper is built for women’s feet with a wider toe box, higher arch and narrower heel.

A favourite of broadcaster Davina McCall, it also has a ‘wing fit’ closure to create a snug fit all over the trainer rather than laces which tighten the shoe at one spot, over the bridge of the foot.

Injuries

Finally, a crucial factor to consider when choosing running trainers are prior injuries.

Says PT Ben Lombard: ‘People with lots of ankle and foot issues should consider a stability shoe, which will give the foot more support as you run.

‘Think of it as a passive correction – taking up some of the work that the muscles should be doing naturally.’

Those with these types of injuries, or weakness in their ankles and knees, should make sure to be doing exercises alongside running, however, to build up strength.

The same goes for older runners with arthritis in their knees or ankles.

‘It’s sensible for that person to have assistance with shock absorption, as they already have wear and tear on their body,’ Mr Lombard explained.

Those seeking additional support from footwear should look for shoes with a high heel drop and maximum cushioning.

These include most Hoka shoes, as well as the New Balance Fresh Foam range, which are good and squishy.

The Asics Gel Kayano – one of the most popular running shoes ever – is also a very stable shoe option.