Running draws people of all shapes and sizes, from the thin, willowy runner that comes to mind for many people, to muscular athletes and weightlifters, to people looking to lose weight. Running can be a safe, effective, and fulfilling exercise for many people, but heavier runners may need to consider additional shock absorption and support. Running can put an average of 1.5 to 3 times your body weight of shock on the joints, making good form and the right shoes important for all runners, and this is especially true for heavy runners. For heavier runners, proper shock absorption and support is even more important. Traditionally, runners are considered “heavy” if they have a BMI of over 27. Though BMI is not a perfect science, it can provide a point of reference when shopping for the right pair of running shoes. Check out our “Run Lean, Run Strong” program With additional shock placed on the joints, it’s critical for heavy runners to carefully assess their biomechanics and running form.

A good first step is to determine if you overpronate. For more information check out our article describing different pronation issues. Overpronoation put more stress on the ankles and knees, making it even more important for heavier runners to address these issues. While some heavier runners may not have the biomechanical issues described above, durability of the outsole may also be an issue. Proper running form is important for all runners, but focusing on running efficiently is vital for heavier runners, not only to improve performance, but also to help stave off injury. Proper running form with distribute shock more evenly, minimizing damage to the joints and tendons. General strength and conditioning is also key for healthy, efficient running. Strong legs, core, and back will help improve running form and also help prevent injury. For tips on strength training, see Randy’s list of considerations. In addition, Runner’s World a great strength training overview. For tips on proper running form, take a look at Randy’s overview.

James also has an excellent round up of the top five most important habits for efficient running. Hoka One One Clifton 3 The Clifton 3 improves upon an already stellar platform. It combines ultra soft cushioning and comfort into a lightweight package delivering a ride as smooth as they come. The Asics GEL-Nimbus 18 is a premium cushioned shoe targeting serious runners looking for a durable daily trainer with a stable ride. It’s the most recent in the successful GEL-Nimbus line. The Nike LunarGlide 8 is a cushioned trainer that provides a smooth, stabilized ride for runners. Featuring several new design concepts, it brings few updates to the successful LunarGlide line of shoes. Saucony Zealot ISO 2 The Saucony Zealot Iso 2 is a lightweight shoe with plush cushioning, designed to give neutral runners a comfortable and peppy option for long runs. It brings a few upgrades to the successful Zealot line. Mizuno Wave Creation 18 The Mizuno Wave Creation 18 is a high mileage trainer that will take a pounding.

However, it performs poorly on long runs.Is there any purchase more delicate? Listen to the men who wear them, compare them, and spend thousands of hours testing them, to help make picking the right trainer less of a gamble. strong George Anderson, founder of Intelligent Runningcheap mens running shorts ukfounder of Take A Challengewomens running shoes tumblr The ShoeMaker: Simon Callaway, European Technical Manager at Sauconynike winter shoes price George Anderson: Believing that price is an indication of quality. It’s an instinct to believe this, but a very top of the range motion control shoe could be a fast track to injury if what you really need is something more cushioned. It’s also often a mistake to buy the same model as you are replacing because “if it ain’t broke don’t fix it”.

Nine times out of 10 this strategy will work in your favour, but brands have been known to tweak their models as they launch new versions, and the new version might not fit you as you expect. Check on the reviews for any major updates since you last bought a pair. Chris Brisley: Most of the decision-making process in choosing a shoe hasn’t changed much in the last 20 years – outlets will usually ask a series of questions, like how experienced you are, what your expected weekly mileage is, and what kind of terrain you’ll be covering, and so on. The difference is that specialist outlets now offer the sort of 'gait analysis' to everyday runners that was previously only available to elite athletes. Simon Callaway: Getting them from a generic sports shop. A running shoe is very specifically designed for running and the range of products suit different runners. In specialist stores the runner is watched in motion to assess the best shoes for that person. Other mistakes are buying the wrong size.

A running shoe has to allow for the foot to expand when exercising as the blood flow increases and the foot increases in size. Finally, many runners listen to their friends too much. Just because a brand of shoe suits their foot it does not mean that it will suit yours. Harrison Foster: Typically amongst new runners, the most common mistake people make is not getting past the look of a shoe. A person may find the perfect shoe that matches their requirements, but if it doesn’t go with their kit they will look for a compromise. Chris Brisley: It depends on your budget. If you’ve got plenty of cash lying around, go find a running lab who provide a proactive service, one you can return to, to tweak your running and really learn how to run safely and enjoyably. But if not, visit your local running shop, speak to the sales rep about buying a comfortable pair of neutral running shoes you can afford in a great colour and take it easy, build gently, listen to your body and treat it with respect.

If you don’t already know how to run forefoot [where you land on the front part of your foot as opposed to your heel], don’t dive into minimalist shoes, running is about progression and enjoying the process. Simon Callaway: The fit and feel. Each brand will fit slightly differently and within a brand, each shoe will fit slightly differently. When buying a shoe the best shoe is the shoe that fits so well you cannot feel it. When buying a running shoe it’s also important to have cushioning, not just in the heel but the forefoot too if you are increasing your distance. George Anderson: Yes, it’s the fit. It’s always best to play safe and try them on before you buy. Harrison Foster: Finding a shoe that matches your requirements. Make a list of what you are looking for, along the lines of – “I am running on road, I over pronate, I am doing 30-plus miles a week.” In this instance you will need a well-cushioned, support shoe. Once you have found a shoe/brand you like, it’s best to stick to that brand as they suit your foot and you are familiar with the fit.

Chris Brisley: It’s only important if you don’t know anything about running, but as I recommend a neutral shoe from the outset, it should be a much simpler process, but a passionate and knowledgeable sales person is always going to make the process of making the right choice more enjoyable. George Anderson: It really is worth speaking to a “qualified” sales person when buying your trainers. If you’re just upgrading you can get away with doing just the basic checks and trying on the new version, but if injury or a change in running technique has forced a change then advice is golden. It’s not a perfect system, as nobody is going to know exactly what the best shoe for you is going to be – but an experienced runner working with trainers every day, keeping on top of latest models – and their pros and cons – and with even a modicum of biomechanics and gait-analysis training, is going to give you a much more refined starting point. The opportunity to have an experienced set of eyes look at the way you run and cross reference that with their database of available trainers is priceless.

Harrison Foster: It certainly helps, but if you just haven’t got access to a qualified salesperson there are many tools at your disposal to help. Try the “wet footprint” test – put your foot in a bowl of water, then stand on a dark piece of paper or a manila envelope. The more you pronate, the more of your foot you’ll be able to see in the outline. Simon Callaway: A pair of running shoes will last on average 350-500 miles. This depends on the runner’s gait, weight, technique and surface they run on – treadmill, grass, road and so on. A small runner will manage more miles than a 20-stone rugby player, for example. Harrison Foster: A typical running shoe will tend to last between 500-600 miles, so a very rough guide to work by is if you are running 20-25 miles per week they will last around six months. The best way to increase longevity of footwear is to cycle a couple of pairs. Chris Brisley: The manufacturers will usually quote from 300–500 miles, but I’ve run up to 1,000 miles in a shoe, it was a great quality shoe and it served me well.

Of course, if you don’t cut your toe nails enough or don’t lace and unlace the shoes correctly you might see holes in them after a few hundred miles. George Anderson: Brands like us to believe that we should change our trainers every 500 miles or a minimum of once a year. In reality, although the materials will degrade with miles and months, they’re still likely to be serviceable long after these milestones have passed. Chris Brisley: There will be many factors to indicate it’s time to part with a faithful pair of running shoes. For example, if the upper of the shoe is no longer supportive around the heel. Ask yourself – how supportive is the cushioned sole? If it no longer feels firm but squishy when you press it, it’s time to say goodbye. Do you still have grip on the shoes? If that’s gone, it’s time to retire them. George Anderson: Check for wear on the soles and uppers regularly, and monitor how you feel. The onset of a niggle doesn’t necessarily mean it’s time for a trip to your local running store, but old trainers should definitely be on the list of suspects.

Harrison Foster: One of the most common mistakes people make when replacing shoes is waiting for them to literally fall off their feet. The first thing that deteriorates in running footwear is the cushioning around the midsole – the outsole and upper may look in fairly decent condition, but it’s in the midsole where the greatest depreciation occurs. The shoes will feel harder underneath your feet as the shock absorbing properties of the shoe will have diminished, and this can lead to injuries such as shin splints and knee pain. Simon Callaway: I’d agree with this – there are often creases in the foam around the midsole when the shoe is nearing the end of its life. If you can’t feel the difference, try on a new pair – the difference will let you feel how much cushioning is left in your old shoes. Chris Brisley: It’s competition from other brands that creates forced obsolescence – but you don’t need to follow the trends. Stick to neutral shoes and you’ll be fine.

Brands are constantly trying to one-up each other, so the quest for the next best thing is constantly ongoing. If one brand decides to leave a shoe how it is – no matter how popular – they run the risk of falling by the wayside. In the footwear industry innovation rules over consistency. George Anderson: When manufacturers produce a great trainer there’s always going to be something they can tweak. New materials, bonding methods and energy transfer technology can all offer better quality and results. Simon Callaway: As an innovative brand we release a new version of the shoe once every year. It’s about constantly pushing the technology forward. Chris Brisley:  The Salomon Speedcross 3 trail shoe. It lasted 1,000 miles, remained comfortable and I gave it a great send off at Tough Mudder. Harrison Foster: My personal favourite pair of shoes are my Mizuno Wave Riders. Incredibly versatile, they are extremely light yet offer superb plush cushioning. The midsole cushioning makes them great for long runs on road yet the lightweight feel and low profile also make them perfect for faster pace sessions.