What Size Running Shoe Do I Need?

Whether you’re running a marathon or a 5k, whether you’re prepping for your first jog or you’re an experienced trail runner, it is critical that you get the fit of your running shoe correct AND the cushioning that sits underneath your foot.

Of course, not only should your running shoes fit the length, width and shape of your foot, feeling fully comfortable when taking a regular running stride, but should also provide the correct support and cushioning for your foot type. Running shoes can offer maximum support for the utmost ground contact and stability, or they can bring structured cushioning for good support and motion control too, or finally they are available as neutral shoes, built for lighter and faster movement.

Running shoes are also built to suit different arch types – a low, medium or high arch – AND your gait, which is the pattern in which your foot moves as you run. You may over or under pronate or you may have a neutral gait.

Ultimately, comfort is key when running – not only to help you go the distance but for injury prevention too.

What type of running shoe do I need?

For every runner, every foot, every distance, surface and ability, there is a running shoe to suit.

• Road running shoes: If your running route takes you along the pavements and roads, or if you enjoy a run on a treadmill, you’ll need road running shoes. These lightweight trainers provide more cushioning for extra shock absorption on hard surfaces, as well as stabilising the feet during repetitive strides.

• Trail running shoes: For those muddy, rugged routes, trail running shoes are the answer. Crafted with a deep tread for unrivalled grip and ankle support for these uneven surfaces, trail running shoes bring comfort with stability, no matter how soft or wet the ground.

• Hybrid running shoes: Does your path mean you’re combining roads and pavements with trails? If so, hybrid running shoes are the solution. With a blend of cushioning and grip, hybrid shoes feature shorter lugs, in comparison to those on a trail running shoe, and have flexibility and softness, as you’d find in a road running shoe. Runner’s tip: It is worth noting that wearing trail running shoes on road surfaces is not recommended. As well as the studs wearing down quickly, they will cause discomfort by pressing into the soles of your feet.

• Track running shoes: Take a look at some of the popular brands on offer at Sports Direct if you’re in need of some new running shoes, including On, Nike and adidas

Do I Need Arch Support Running Shoes?

High, Neutral and Low Arches

There are three main arch types of the foot – neutral, high and low. The height of your foot arch has a direct influence of the extremity and direction of which your foot pronates (the natural motion of your foot during walking and running).

A certain arch type is not a problem, and if you are running with no pain then arch support running shoes are not a necessity.

However, a running shoe with arch support can solve the issue of your arches cramping, as well as bringing sufficient support to prevent common problems including sprained ankles and heel spurs, by absorbing shocks. If you are looking for running shoes with arch support, then do get those that work with your body’s natural structure.

Pronation

Neutral pronation happens when the foot only slightly rolls inwards, keeping the ankles and legs aligned properly. Every runner does naturally pronate to some degree.

What are neutral running shoes?

For those runners with a neutral running pattern and naturally stable foot, neutral running shoes allow the foot to move with no stabilising features or guidance from the shoe. These types of running shoes encourage a smooth foot transition, absorb shock and offer responsive and lightweight comfort cushioning.

Which running shoes should I wear for overpronation?

Walkers or runners can also overpronate. Overpronation is where your foot rolls inwards when you move – meaning the outer edge of the heel is the first point to touch the floor, followed by the foot rolling excessively inwards onto the arch of the foot, or the midfoot. Overpronators need to wear anti-pronation running shoes in a bid to avoid any injury.

Which running shoes should I wear for underpronation?

Less commonly, runners can also underpronate, also called supination – the arch of the foot is high and the heel leans outwards. This puts extra stress on the outer edge of the foot. A neutral running shoe is the best choice for supinators, giving flexibility and plenty of cushioning.

What are cushioned running shoes?

Built to encourage faster movement and therefore crafted to be lightweight and softer underfoot, cushioned running shoes tend to have no motion control features. Cushioned running shoes are suitable for all levels of runner. Sports Direct has a varied collection of cushioned running shoes, including New Balance’s technical collection.

What is the Difference Between Trail Running Shoes and Fell Running Shoes?

Where trail running brings you, largely, into the countryside, it is often still on paths or tracks. Fell running is notably on much more rugged terrain, including in mountains and on high moorland and bogs, and therefore on routes that are particularly pathless.

For grip, stability and feel in the demanding and often wet and boggy terrain, fell shoes have a studded sole and a low-profile midsole, with very minimal cushioning. Trail running shoes, with longer and thicker lugs to the outsoles, offer superior traction for a multitude of terrains. They also have stiffer midsoles to give greater stability of steeper slopes, as well as protection, and hardwearing uppers.

How Long do Running Shoes Last?

Of course, there are multiple factors that will affect the lifespan and wear and tear of a running shoe – the runner’s mileage, gait and the terrain, to name a few. A recommendation by experts is that running shoes are replaced every 500 to 750 kilometres/ 300 to 500 miles. Inspect the appearance of your running shoes too for wear and damage – check for holes in the upper, deflated foam and a worn away outsole and tread. Also be aware of unusual aches and pains in your knees and/or hips – worn running shoes may not be giving you the support you require.

Which running shoes do I need to run a marathon?

Whether you’re in training for your first marathon or you’re a seasoned marathon runner, you’ll need running shoes that will get you over the finishing line in comfort. Runner to runner, the ideal running shoes for both training and the race will differ – you might be focussed on speed or just pure comfort or maybe you’ll train in one pair and race in another.

For the marathon beginner, this may be the most miles you will run in one go for the first time. For these first steps onto the marathon course, kit yourself out with well cushioned, neutral running shoes. It will help enormously if you have worn you race day shoes for long training runs.

If you’re an experienced marathon runner, and maybe you're trying to beat your previous record, look for lighter running shoes, crafted to sit lower to the ground. This responsiveness will allow optimal performance over a long distance.

For the competitive marathon runners going for speed, specialist running shoes have been crafted to propel you forward, as well as being lightweight (with enough cushioning for comfort but not too much you’ll feel any additional weight) and designed for maximum energy return.

There’s an extensive collection here for both men and women, from beginner’s, including the Triumph 17, through to shoes for the experienced marathon runner.

How do I clean my running shoes?

Of course, running shoes are made to get dirty but whether they need a quick freshen up or a post-muddy-run-scrub, here’s the know-how –

• Remove your shoelaces and insoles
• Remove any excess mud or dirt from your shoes with a dry paper towel
• Clean the outsoles with a soft brush, or toothbrush, mild detergent or soap and warm water
• If the upper of your running shoes is constructed from fabric, mesh or canvas, scrub gently with warm water and soap on a sponge
• If they’re constructed from suede, nubuck or leather, use cleaning products especially for these materials
• Gently but thoroughly scrub your insoles and laces with a soft brush or a toothbrush or scrub brush
• Let all parts of your shoes air dry. To help absorb the moisture and maintain the shape of your running shoes, stuff them with paper towels whilst drying

I'm taking on 'Couch to 5K' - which trainers do I need?

For the absolute running beginners out there, this is the running plan for you. Couch to 5k is a week-by-week schedule consisting of a mixture of three walks and runs per week to build up stamina and fitness levels.

The key to comfort participating in the Couch to 5k challenge is the correct pair of running shoes. As well as being comfortable, your running shoes needs to be supportive, right from your first walk to the first time you complete 5k. In Sports Direct’s running shoe collection, adidas have a beginner running shoe range, within their extensive running shoe collection.

Can you waterproof running shoes?

Like any footwear, running shoes are only as waterproof as the height of their collar! You can purchase waterproof running shoes – these are crafted with a GORE-TEX upper – a waterproof barrier. With GORE-TEX, if you’re out running in a badly timed downpour or occasional shower, your feet will be drier for longer, with the technologies of waterproof running shoes working to repel the water.

These uppers too excel as wind blockers – so it is worth noting that waterproof shoes can bring great insulation when running in colder temperatures. On muddy trails too, running shoe waterproofing is very useful, with the upper stopping any moisture leaking to the inside. Waterproofing sprays, although not a replacement for waterproof running shoes, work by repelling water by creating an added barrier.

In cooler temperatures too consider a waterproof gaiter. Although not essential, gaiters bring added protection and therefore comfort by preventing water, as well as mud and small rocks, from getting into your running shoes.

If you’re looking for a waterproof road or trail running shoe, ASICS have an extensive selection.