Apr 1, 2022

Life seems to be feeling familiar again. With that, the promise of our regular sporting events going ahead as planned for 2021.

There is no doubt that many people will be looking forward to getting back on track, so if you’re looking to dust off your old trainers or thinking about buying a new pair, here are our top tips in making the right choice for you and your feet.

Runners Guide To The Right Footwear

Foot shape

If you’re an avid runner, you will already know what your foot shape is and be able to pick out the correct form to suit the support you need while running BUT remember if you have been working from home and spent long periods of time in slippers or barefoot, you may want to address any irregular, hard skin.

Ill-fitting shoes and soft slippers (if worn for long periods) can cause a multitude of problems for your feet, so make sure your feet are fit and ready first!

If you’re a newbie to running or are unsure of your fit, you can seek a professional gait analysis or try this simple “step” at home.

The wet foot test.

Although this is a very basic way of testing your foot shape and gait, it can give you a good indication of what you are looking for when it comes to purchasing your trainer.

Simply place a sheet of paper on a tiled floor (preferably thick, heavy-duty, coloured paper), wet the foot, shake off any excess and print your wet foot on the paper.

This test will not take into consideration any problems with your feet or ankles and will not account for injuries that may affect your overall gait.

We strongly advise those who want to run as a serious hobby or those who are avid runners to seek a professional complete gait analysis.

The correct support for your foot can prevent injury!


Leave space.

When picking your trainer, you should ensure your shoe does not pinch or grip when laced up. The trainer should hug but not tightly. It is common practice to leave some space between the end of your foot and the end of the shoe. As a rule of thumb, one thumb width!

Our top tip – Go for your fitting at the end of the day as our feet swell during our daily activities; this will give you a more accurate fitting and ensure your trainers won’t rub during your run.

Consider where you will be running.

Running shoes are designed with a purpose. Some may benefit those on tracking/running machines, while others are more robust and are fit for trail running.

With this being said, think about where you will be likely to plan your course. Will you need that extra support or thicker tread?

What’s your aim?

Knowing your goals will help your search for the right shoe. Are you looking at improving your speed? Maybe you have sustained an injury in the past and decided slow and supportive is your way back into the game.

Trainers vary depending on what you want to achieve. Consider what your aim is, and choose your shoe wisely.


It is important to ensure you are ready to hit the road correctly; that means your feet are prepared, your mind is ready, and your trainers are suitable for you.

Rushing to get started can result in injury or disappointment, which can result in you losing the confidence to get out and enjoy exercising.

If you are still unsure what’s best for you, visit a local sports specialist or your nearest running centre to get more advice.

For more information on preparing your feet for running season and foot treatments, get in touch today.

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