How to Choose a Running shoe

There is no such thing as the perfect running shoe, only the perfect running shoe for your foot type. It can be quite confusing when looking at a wall of running shoes to work out which one is suited to you. Essentially, the manufactures of running shoes create products in their range to suit individual running styles, individual foot types and the amount and type of running that you do.

it is important to understand that the risk of injury associated with running comes from two primary causes; running in shoes that are too old and running in shoes that are not suited to your foot type. From an introductory point of view there are some basic principles to follow when buying running shoes.


Many factors may contribute to causing the knee-cap to mal-track. Commonly, weakness of the inner quadriceps muscle plus poor lower limb biomechanics, over-pronation (feet rolling inwards), or oversure may result in the kneecap being pulled towards the outside of the leg.

  • If you plan on doing any running – buy a running shoe. This may seem common sense, but you would be surprised how many injuries are caused by people who may go for the odd run, using cross-trainers, tennis shoes, walking shoes or another category other than a running shoe. Running shoes have enhanced flexibility, specific foot motion enhancement capabilities and greater cushioning that the foot requires when running. They will last longer and you will have a reduced chance of injury.
  • Be Fitted; different brands, models and categories of running shoes fit differently. For example, a size 9 in one brand will fit differently to a size 9 in another. Always try on the shoes and experience them for a period of time in the store. Don’t be tempted to purchase your shoes over the internet as often sizing changes and there is often no recourse to exchange or re-size the shoes. A running shoe should fit straight away. Don’t rely on your shoes stretching or softening to become comfortable.
  • Have your foot type determined? Either has your foot type assessed by a trained sales associate or a Podiatrist with a background of footwear knowledge.
  • Involve your Sports Medicine Professional. There is a saying that if you run, you will be injured. Running is a strenuous pastime and places an enormous strain on your body. Be sure to regularly consult your Sports Medicine Professionals. This may include Podiatrists, Physiotherapists, Chiropractors, and Massage Therapists to ensure your body remains well prepared for your running endeavors.
  • Finally, your shoes don’t last forever. A good quality running shoe lasts for about 1000 km’s. As a running shoe age, they lose their cushioning and foot support capabilities, placing your feet and body at risk of injury. It’s a good idea to purchase your new shoes after about 800 km’s and alternate the old shoes with the new ones for a few months. Placing a supportive or cushioned innersole such as the ReAlign Advantage or Shoxx, or your custom made orthotic device into your running shoes is a key way to minimise your risk to injury and make your shoes last longer and feel better.
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