How the right shoes can prevent running injuries

Many of us have at some point thought about taking up running, either to get fit, lose weight or both. But most don't realise just what a shock to the system it can be to suddenly take up vigorous exercise after years of a more sedentary lifestyle, and the aches, pains and injuries that come with returning to regular exercise put a lot of people off. Yet in some cases, many of these issues may down to simply not having the right kit.

That old pair of trainers you have in the bottom of the wardrobe may be extremely comfortable for strolling around in, but that does not mean that they are in any way suitable for running in. Running shoes need to offer support as well as comfort, and as this guide shoes, a very specific type of support, too.

When you run, your foot goes through a process called pronation. This involves the heel of the foot hitting the ground first, before the outer edge of the foot makes contact. At this point the foot should start to rotate around 15 degrees, to roll the weight onto the ball of the foot. It is this process that spreads the pressure as evenly as possible across your foot. However, depending on the shape of your foot and the nature of your stride, your foot can rotate more or less than it should.

Whether you under-pronate (not enough rotation) or over-pronate (too much), incorrect pronation means your weight is not being distributed optimally, and excessive pressure is being exerted on a certain part of the foot. Yet the pain does not end with your feet, as there is a knock-on effect up your leg as you run. Incorrect weight distribution in the foot means different parts of the leg have to pick up the slack and work harder, which can cause problems in the ankle and knee. It is even known for incorrect pronators to develop stress fractures in the ankle or leg. You may sub-consciously change your gait to relieve this pressure, meaning you develop muscular problems, or even issues with the hip and lower back - and all because you are wearing the wrong pair of running shoes.

To avoid these pitfalls, you need a running shoe which will give you the right pronation. Neutral running shoes are fine for those who pronate well, but over- or under-pronators will need trainers that are shaped to provide extra cushioning in the high-pressure areas, with arches that encourage the correct amount of pronation.

It must be said that even with the right running shoes, resuming exercise is likely to cause a few aches and pains. Knowing how to deal with them is half the battle, however, and should get you back out on the road sooner.

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