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Running kit - the right shoes

One of the great things about running is that you don't need a load of specialist gear to get started. The only essential equipment is a pair of trainers (and, if you're a woman, a sports bra).

First-time runners

According to Andy Ellis, sports advisor for BUPA Wellness: "Trainers are extremely important for running, even for beginners. If you are planning to do any more running than a jog around the gym, you'll need proper running shoes."

But don't let your lack of running trainers stop you exercising. If you've never done any running before, you'll need to start off your programme with some walking, and for this it's fine to wear any pair of sports shoes to begin with. The most important thing is that they are well cushioned and comfortable. Make sure they don't give you blisters or rub anywhere.

If you are at all concerned about whether your shoes are right for running, it's a good idea to take them along to a specialist running shop and ask for advice from an expert.

Why do I need running shoes?

Running is a high impact sport. Each time your foot strikes the ground when you're running, your leg absorbs a force that is more than three times your body weight. Unless your feet are well cushioned with shock absorbing materials, the repeated impact on your legs can lead to joint injury and other problems.

Cushioning is important for every runner, but especially for heavier people. Andy recommends shoes that have air units in the heel: "Air units provide extra cushioning, whilst keeping the weight of the shoes down."

In addition, trainers need to be flexible enough for running. Andy explains: "Trainers that are not designed for running may have overly rigid soles. This increases the tension in the calf and can increase the risk of strains in the muscles that run up the front of the shin. This can lead to shin splints."

Another issue for many runners is pronation - the natural tendency for the foot (especially the heel and arch of the foot) to roll inwards after the heel strikes. This acts as a natural cushioning mechanism. It's important that your running shoes offer the support that you need to help reduce any excessive rolling motion of your feet (overpronation).

Types of shoes

Bear in mind that your running shoes do not need to be the latest catwalk footwear. Don't think they can double up as your clubbing trainers or your weekend casual shoes - you probably won't want to wear them for anything other than running.

Once you've accepted this, you can concentrate on what you actually need from your running shoes rather than what they look like. There are many types of shoe for people with various foot types and running needs, with a lot of jargon to describe them. Here are the basics:

Stability or motion control

These trainers are designed to offer extra support to help prevent your feet rolling inwards too much (over pronation). They should still be well cushioned to reduce impact. They are generally heavy but durable.

Structured cushioning

These are for mild to moderate overpronators, who need some stability without sacrificing cushioning.

Cushioned (neutral)

These trainers are soft, light and well-cushioned. They are designed for people who don't overpronate (neutral runners) or people who supinate.

Running surface

There are also different types of shoes for different running surfaces. If you're mainly sticking to road running, cushioning is very important. But if you are running over uneven surfaces such as fields (trail running), you'll also need trainers that don't twist. According to Andy Ellis: "You need to bear in mind both your running style and your running surface. Uneven surfaces need trainers that prevent your feet twisting, because this increases the risk of suffering a strain. These are called torsion control shoes."

If you are planning on taking up running seriously and carrying out speed training on athletics tracks, you'll also need a pair of spikes. These are trainers with spikes on the soles, which provide grip to the track to prevent sliding over.

Buying your first pair of running shoes

Here are some tips for buying your first pair of running shoes:

• Go to a specialist shop. Don't go to a general sports shop because they won't be able to offer you the advice you'll need. If possible, take an old pair of trainers with you so they can check how these have been worn down. You'll also need an experienced advisor to watch you run and recommend suitable shoes for you. You'll probably be asked to run on a treadmill in the shop, or you may be asked to run up the street outside as the advisor watches your feet. Once they have identified whether or not you overpronate, and what you'll be using the shoes for, they can then recommend a couple of pairs of trainers from a range of brands.
• Try before you buy. Once a couple of possible shoes have been identified for you, try them all before you decide. Ask if you can try them on the treadmill or take them outside for a little run up the street. If the shop won't let you do this, go somewhere that will. It's important that your shoes feel comfortable, and you need to check how they feel - do they offer enough support, are they the right weight?

When should I replace my trainers?

Trainers lose their cushioning after 300-500 miles of running, so to help prevent pain and injury you'll need to replace them after you've run this distance. Once you can see that the heels have worn down, the trainers need to be changed. How long your trainers last, of course, is up to you and your training plan.

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