Running Shoe Guide

Choosing your style of Running shoes

To help you with the purchase of your new running shoes we have organised our shoes into categories:

• Cushioned running shoes
• Stability running Shoes
• Motion Control running Shoes
• Racing and performance running shoes
• Off Road or Trail running shoes
• Fell running Shoes
• Barefoot running shoes

When buying running shoes you will see the word Pronation, but what is pronation?

As you are running your foot and leg will go through some motion. As your foot approaches impact it will turn outward and become more rigid to prepare for the force of impact. That's why most people land on the outside edge of the heel. After impact the foot loosens and rolls inward this is called pronation. Pronation is this natural inward rotation of the foot which allows the foot and body to adapt to surfaces and absorb shock. In most cases the body uses pronation as a shock absorbing mechanism.

Following pronation the foot becomes rigid again as the body weight is transferred to the forefoot to allow toe off. Runners will show three styles of motion.

1. Under Pronation - Rigid and immobile requiring a cushioned neutral shoe.
2. Neutral Pronation - Foot usually has a high arch and requires a stability shoe.
3. Over Pronation - A foot which overpronates creates a severe angle and puts high stress on the joint which controls the rotation of the rearfoot. Resulting in excessive inward motion, a low inflexible arch (flat footed). Runner requires a Motion Control shoe.

Cushioned Running shoes

These shoes have the excellent shock absorption and are usually built with a semi curved shape and slip last construction. They are designed to promote normal foot motion, which is helpful for underpronators. Underpronators have rigid immobile feet and usually a high arch. Suitable for the efficient runner  - who does not overpronate and does not need any extra medial support.

Stability Shoes or Structured Cushioning Running Shoes

This style is for the runner with a neutral style of running  who does not have any severe motion control issue. They require a cushioned shoe with some medial support as Duomax midsole on Asics shoes. These shoes allow the foot to pronate naturally. The shoe compresses at a slower rate because of the extra support and supports the foot better than a shoe without this reinforcement. Suitable for the average runner who does not have severe motion control problems, who requires a shoe with some medial support.

Racing and Performance Running Shoes

These are more responsive lighter weight shoes designed for racing or fast paced training. Some models feature a stability feature. For racing the models are designed for different distances from 10k to the marathon. Often in this category the choice of shoe is determined by the runners preference and what style they have found perform best for them. Not suitable for the heavier runner.

Motion Control Running Shoes

These shoe are the most rigid and are designed to control the excessive motion of the foot (or slow the rate at which the runner overpronates).Foot has a low inflexible arch or flat foot. Features built into the shoe would include a medial post or footbridge to offer support. Suitable for the over pronator. Or the heaver runner who needs durability and control. Also those who wear orthoses and require a firm midsole and deep heel counter.

Fell Running Shoes

These are lightweight shoes designed for fell running. They feature abrasion resistant materials and flexible outsoles to grip the terrain.

Off Road or Trail Running Shoes

These shoes are for the runner who runs on/off road and requires extra traction for the off road element of the run. Shoes feature more durable uppers and outsole s that flex and grip on various terrain. Some models will have medial support.

Tips to ensure a good fit

1. Try on shoes late in the day or after a run.Please bring your old shoes in with you when buying new shoes this will help identify the wear pattern.
2. The heel should fit snuggly with no slipping.
3. Forefoot should be roomy and you should be able to wiggle your toes.
4. Your mid foot should be under the arch.
5. Generally your running shoes may be a size larger than your everyday shoes,and some brands are small fitting.So do not be alarmed if the assistant offers you a larger size. It is important there is some space between the end of your big toe and the end of the shoe to prevent brusing.Allow some space between the end of your big toe and the end of the shoe. Usually  a vertical thumbs width will be adequate space.
6. Please be aware that shoe manufacturers change brands annually.The model you have been used to running in may have been tweaked and improved in some ways and may respond differently than your old model.Please check in store or at home before you run in them to ensure you are happy with the fit.
7. Don't forget the socks.The perfect fitting running shoe also need a pair of perfect fitting running socks.Modern running socks use wicking material to remove moisture and help keep your feet cool and blister free.
8. Running shoes should be replaced after 300-500 miles depending on your build and whether you run on the road or softer ground.The shoe will generally start to feel a little flat (lack of cushioning ) and the uppers may have stretched a little after this amount of time.You may also feel the odd niggle when your shoes are nearing the end of their life.

Video Gait Analysis

At Bourne Sports we offer Video Gait Analysis of your running style as part of our service when you are buying new running shoes.The Dartfish Motion Analysis software as used by Asics will highlight clearly if you are pronating.This is when your arch is not strong enough to support your weight and it will collapse inward,a stability shoe will help correct this.Someone with a neutral gait will retain the arch shape and the feet will not roll inwards,they will be advised neutral shoes.