Buying the best running gear

When buying running shoes, firstly you'll need to get to grips with your gait cycle, which is all about your stride and the way your feet hit the ground. The cycle starts when one foot makes contact with the ground and ends when that same foot makes contact again. Pronation is a part of this cycle – it's the inward rolling motion of the foot that absorbs shock and provides you with balance on each stride.

Look at the soles of your old shoes
Bear in mind, that if your old running shoes are structured and show no sign of an inwards lean, it's probably the shoes stopping this and you will still need support

The 'print test'
Wet your feet and then print a footprint onto a piece of paper, or a floor where it will remain visible. Your wet footprint roughly correlates to the way you plant your foot when running.

Neutral
Even rolling between the outside heel and the inside ball of your foot

How to spot it: Even wear on your shoes. A footprint that shows a normal-sized arch and the forefoot and heel connected by a broad band.

Your ideal shoes: Cushioned

Over-pronation
Rolling onto the inside of your foot too much

How to spot it: Wear along the inside of your shoes, mainly around the toes. Your footprint will have a low arch and look like it's the whole sole of your foot.

Ideal shoes: Structured

Under-pronation
Your foot doesn't roll enough onto the inside

How to spot it: Wear on the outside of your shoes. A very narrow footprint with almost no band at all between your forefoot and the heel.

Ideal shoes: Heavily cushioned

Also consider your weight when choosing shoes, as heavier runners require additional cushioning and/or enhanced motion control features. This applies to men over 85 kg and women over 73 kg.

If you usually run on a trail or off road then you'll need specialised trail running shoes. These will be made in more durable materials, and will have greater traction on the soles for better grip on uneven surfaces.

Barefoot running shoes are designed to offer you thin, lightweight protection but also encourage your feet to move naturally. As with all running shoes, consider the environment you'll be running in before choosing.