Choosing a running shoe: Starting from scratch Running shoes can enhance your performance, and reduce the risk of injury so we suggest that you make sure you pop into one of the Up and Running stores, located throughout the UK, for gait analysis and allow us to assess your running technique and the shape of your feet. If however you are not in a position to visit one of our stores then why not try out the 'wet foot test' (see below) at home and work out what foot type you have. Choosing the right running shoe: the wet foot test. *please note – the wet foot test is something that only gives a  indication  of your foot type and as a result only a basic indication of running gait, but it's a start and we all have to start somewhere. We are all individuals and all very different, therefore there’s no single 'perfect shoe' for you. Everyone has different needs and requirements based on running style, foot shape and running technique. Your personal bio-mechanics, your weight, the surfaces you run on and the shape of your feet all play a part.

As well as being unique, choosing a running shoe has its pros and cons based mainly round fit, interaction with your foot and sizing. As a result your ideal shoe may not be the right shoe that another person recommends therefore you need to establish what it is that YOU need and what shoe might be ideal for you.new nike shoes outlet Here at Up and Running we divide our shoes into four main categories (motion control, mild support, stability and neutral). nike shoes australia womensThese are based on an understanding of the type of feet we see on a daily basis as well as the shoes that manufacturers design.buy nike high tops online canada The Wet Foot Test works by leaving a shape of your wet footprint on the floor or piece of paper, this is like when you get out of the shower or bath, and you step on to the floor tiles/ laminate. sport shoes sale in dubai

You will notice that when you do this it will leave a wet foot mark. By going through this process you can establish the type of foot you have and extrapolate the amount of stability you might need in your shoe to the shape of your foot.high top running shoes ankle support Whilst giving you a good indication of your foot type, this is not a 'silver bullet' approach however. nike shoes cheap online nzAs stated above the Wet Foot Test can 'indicate' which running shoes to buy but each person, and indeed each foot, is individual, as is your running gait (the way that you run). We would advise that you visit one of our running stores as you would get a more holistic approach to your overall running style/ gait, but if that is just not possible, do the test, drop us a line and we can help you make the right choice for your running needs.

When embarking on a running kick, the one piece of kit it’s really worth putting some time into selecting is a top-notch pair of running shoes. You can of course run in any old shoes, but that could well put you on the fast track to injuries, sluggish times and a generally unpleasant experience. In contrast, the right pair of shoes will help you find the motivation to get out there and pound the pavements. What makes for the perfect pair depends on an individual’s aims, speed, running style and even fashion sensibilities. Don’t disregard the last factor – you want to feel good in these shoes if you’re going to be covering hundreds of miles in them. Below you’ll find our favourite running shoes. Everything’s based on our experience of running in them but different runners will get different things from every shoe, so make sure to factor in your own experience when picking your new kicks. But hopefully somewhere on the list is a pair that’s set to carry you to PBs across every distance.

Long-distance running, but not for those who need stability. Standout feature: As always with Adidas running shoes, the Boost midsole, made from congealed foam “energy capsules”. Road test: There’s no doubt that the Boost midsole delivers on what it promises: energy return and comfort. We found every stride was catapulted into the next almost before we realised it was happening, and the impact of a footstrike was nothing less than silky. The knitted upper is also glove-like as it moulds around your foot, but watch out if you’ve got particularly wide feet, as Adidas shoes do tend to come up narrow.  RECOMMENDED: Adidas UltraBoost ReviewTaking on long distances at speed Standout feature: The Freedom ISO is the first Saucony shoe with a full-length EVERUN midsole, which means it returns enough energy to keep you bouncing along mile after mile. Road test: The Freedom ISO is an excellent all-round running shoe, with an upper so comfortable you could wear it as a pair of slippers as well as an incredibly responsive and bouncy sole that allows you to pick up the pace over any distance.

For faster, neutral runners in particular, it’s a great option for 10Ks up to a full marathon.  RECOMMENDED: Saucony Freedom ISO ReviewSmashing 5K and 10Ks Standout feature: Asics has packed in plenty of cushioning with its FlyteFoam midsole, while still managing to keep the DynaFlyte lightweight Road test: Every long-distance road running shoe has to work on the balance between cushioning and weight. You want enough support to ensure comfort, but not so much that the shoe is unpleasantly heavy. The DynaFlyte hits the sweet spot on this front perfectly, with a responsive feel that pushes you to go faster while causing no fears about a lack of support.  RECOMMENDED: Asics DynaFlyte ReviewProviding support and cushioning to over-pronators. Standout feature: The sole, which is packed with features designed to aid your foot’s interaction with the ground. Road test: As the name suggests, the Kayano is now in its 23rd iteration, and remains one of the best shoes for runners in need of stability.

The huge amount of cushioning in the sole was much appreciated on longer runs, although if you’re not an over-pronator the reinforced midsole might feel like overkill. Also of note is the updated upper, which Asics has made seamless, boosting the comfort levels still further. A cushioned and supported yet speedy ride. Standout feature: The diagonal roll bar within the midsole, discouraging the foot from over-pronating. Road test: The GTS Adrenaline has long been a mainstay of the stability shoe options, and for good reason. Each layer of the sole is packed with features to ensure your foot remains as supported as possible throughout the gait cycle: we could feel this in action, and the latest Adrenaline also has the benefit of feeling light and springy in comparison with other structured shoes. The upper – especially the tongue – is exceptionally cushioned, too.  RECOMMENDED: The Best Men’s Running GearProviding supreme support to long-distance runners. Standout feature: The Adidas Boost tech in the sole keeps you springing along mile after mile.

Road test: The Supernova might be slightly less stylish than the Adidas Ultra Boost, but it is even more impressive when it comes to racking up the distance during long runs. The Boost tech in the sole is always a key feature with Adidas shoes, but the Supernova also has a FITCOUNTER moulded heel counter, which keeps the heel in the best possible position when running. Add in the comfortable, flexible upper and you’ve pretty much got the perfect shoe for your marathon training. The Continental Rubber outsole is also worth a mention since it provides superb grip, even on the perilous icy pavements that often scupper winter training. £99.95, buy on adidas.co.uk RECOMMENDED: Adidas Supernova ReviewGiving support to overpronators without cramping their style. Standout feature: Blown rubber on the forefoot of the shoe provides an especially springy toe-off stride after stride, which makes you feel fast no matter what pace you’re actually running at. Road test: Given that the Ravenna 8 is designed as a stability shoe for overpronators, it’s surprisingly light and flexible.

This makes it an excellent option for those who want some extra support but dislike the rigidity and weight of most stability shoes – and the Ravenna 8 is also comfortable for neutral runners.  RECOMMENDED: Brooks Ravenna 8 ReviewIt’s an all-rounder that particularly shines during long runs. Standout feature: Despite being a cushioned shoe designed for long distances, the Bandit 2 is incredibly light – coming in under 300g – so that support doesn’t weigh you down if you feel like picking up the pace. Road test: The lightweight build of the Bandit 2 belies the amount of support it offers, and it’s very comfortable for long distances on both road and dry trails. The upper is breathable and stretchy to give a nice fit on any foot, although that does mean it gives you pretty much zero protection in the rain. You’ll get the best of the Bandit 2 over long runs, but it’s not chunky enough to slow you down significantly over short distances, making it a fine all-round option. 

£80, buy on underarmour.co.ukFulfilling the needs of runners who require vast amounts of cushioning and some stability Standout feature: The Arahi combines a massive chunk of cushioning with stability features to offer overpronators a supremely supportive ride. Road test: The sizeable yet lightweight sole on the Arahi makes for an unexpectedly smooth ride considering they look like two tanks on your feet. Aided by the moderate stability features, which aren’t overbearing even for a neutral runner, the heel-to-toe transition is effortless. The Arahi is a great pick for those who rack up big miles every week. €130 (around £113), buy on hokaoneone.eu or in Runner’s Need stores RECOMMENDED: Hoka One One Arahi ReviewTackling long distances in comfort. Standout feature: Saucony’s EVERUN sole tech rivals Adidas’s Boost for support and energy return over long runs. Road test: Plush is the word to describe how the Triumph ISO 3 feels on the foot.

It’s a joy to pull on, no matter how much you’re dreading the run you’re about to start. The upper is snug without being restrictive, and there’s padding in all the right places to ensure maximum comfort over long runs. This is an excellent option for neutral runners during marathon training, with ample cushioning and the EVERUN tech returning plenty of energy so you feel like you’re truly bouncing along.  Shankara Smith, managing director of London’s specialist running shop Run And Become – when she’s not hunting down a new marathon PB, that is – explains the basics of buying a road running shoe. Running shoes aren’t designed to be waterproof, but they must be breathable if you don’t want your feet to overheat. “Most running shoes are made with two or three layers of mesh, which means they’re light and allow the sweat from your feet to evaporate easily,” says Smith. “But unless you’re happy to buy a new pair every time you run, you want your shoe to be durable too.”

Try the shoes on, do the laces up tight and walk around. “Make sure there isn’t too much space at the back of the heel and that it’s not too tight around your toes,” says Smith. “You’ll usually find a layer of different, stronger material around the bridge of the foot to keep it in place and comfortable.” Blisters shouldn’t be a problem if a shoe fits properly. It shouldn’t rub on the back of your heel and won’t need wearing in. “A road running shoe must have the right kind of flexibility,” says Smith. “If a shoe is too rigid it will stop your foot flexing naturally and cause excessive stresses that can lead to injury. Instead, you want the shoe to comply with your foot’s natural movement for a smooth running stride.” Before you even choose a shoe, get your running gait analysed. This determines the support you need to evenly distribute weight across your foot when you run. “A shoe’s support is indicated by the shape of its ‘last’, the outline of its sole,” says Smith.