Before you start

If you are like me you think of buying training shoes when your old shoes are worn out, this is usually an annual event and I am usually distracted by bargains, shoe features and salesman’s recommendation. Sometimes I was lucky and sometimes I was not. So after years of inconsistent purchases I thought I would use some common sense and assess my self prior to purchasing new training shoes. Armed with a small bit of knowledge I am able to assess the sales person and decide if their advice is based upon selling me the correct shoes or the shoes I wish to buy.

Before purchasing a new pair of trainers look at your old shoes and asses them using the following criteria:

• What is the general condition of your old shoes
• Which areas of the sole have worn most
• Are they areas of distortion on the uppers
• Do the laces touch to maintain a secure fit
• Is the mid sole showing signs of compression and wear

• Do blisters occur, where and after how much running
• Do your knees and hips ache
• What imprint do your feet make on a wet floor (see below for imprint guide)

The wet floor test is a guide; it is not meant as a replacement for a full running gait assessment in your current and new / proposed running shoes.

Socks

Many people including myself have run for years in non specific running socks. I stopped and changed to Thorlo socks after getting unexplained blistering when my running became more serious and training periods extended over the 1 hour mark.

Despite being one of the smallest items of clothing, buying the correct running socks is very important. The technology and fabrics in a specific running sock provide

• High wicking fabrics, preventing salt and moisture build up that cause blisters
• Cushioning and support reducing foot spread (reduced blistering in the foot arch)
• Increased comfort endurance and performance
• Better shoe fit and foot control (reduced blistering caused by foot movement)

If you have a quality pair of running shoes causing blisters try a new pair of running specific socks. A change of sock may be all you need to stop blisters occurring. Or you could try re-lacing your shoes using locking loops

What to take when you purchase your new shoes

Your current running gear (socks, shorts and old shoes (for assessment)), training log and, ache log and blister details. If you are honest with a specialist running shop and take an open mind the correct shoes can be identified, tested and purchased.

One last thing

I now try to walk away from the shop, have a coffee and think about my new training shoes. This pause for reflection is especially important if I am changing from a previously used shoe manufacturer. Have I been persuaded by external pressures to by different shoes? I now try to think about what attracted me to the new shoe? Was it comfort, features or bling. If the answer to this question, is features or bling then I have succumb to outside pressures. At this point I usually re-evaluate my purchase and try to make a more informed choice.