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When you place your foot on the ground whilst running, up to 3 times your body weight in force is transmitted through your joints. Your ankles, knees, hips, low back and neck all absorb and dissipate this force.

If there is a misalignment at some point along this “kinetic chain”, another part of the body is going to have to compensate by absorbing more force. Over time this will deteriorate the joint, bone, muscle, tendon or ligament concerned.

An individual runner's biomechanics will be unique to them, and any physiological dysfunctions can cause problems when running due to the forces generated. However, the type of shoe worn also has a significant impact on the alignment of the body as the heel strike is where the forces are initially created.

Firstly you will need to know if you have any special requirements for your trainers, and to do this simply you can perform the wet foot test.

Simply wet the soles of your feet, then stand on a large sheet of slightly absorbent paper. Remove your feet after a few seconds and look at the footprint that has been left behind.

Normal feet
Most people will find they have a "normal" footprint and so need no special considerations.

Flat feet
If however you have flat feet (like the footprint on the left) it is likely that you have a tendency to overpronate. This means you land on the outside of the heel and roll nearly all of the foot onto the ground. You will need a trainer with a firm midsole and control features to reduce the amount of pronation.

High arch feet
Alternatively, you may find that you have high arches (less common) and so your footprint looks more like the one on the right. Your feet are not very effective as shock absorbers and so you will require a trainer with a lot of cushioning and little or no motion control.

Even if you have a "normal" result with the wet foot test, you may still have a tendency to pronate or supinate. The easiest way to check this is to look at your trainers - if you can see definite wear patterns to the outside of your shoes you probably supinate. If the wear pattern is to the inside of the shoe it is likely that you tend to pronate.

Runners who pronate, are heavy or have flat feet require a shoe with good motion control features. Some examples are:

Mens

Womens

If you are an efficient runner who requires no medical support with their feet (orthotics) or have high arches, you will do best in a pair of cushioned trainers. Some examples are:

Mens

Womens

If you are a mild overpronator who requires stability without sacrificing cushioning, you would do best in a pair of structured cushioned shoes. Some examples are:

Mens

Womens

Gait analysis

Gait analysis is the study of how you interact with the surface you are running on. No two people will run exactly the same, as we all have out own unique biomechanics. By analysing your interaction with the ground, a great deal of information can be gained that will help you choose the correct footwear and avoid injury.

Kinetic Health and Fitness recommends having your gait analysed before purchasing a pair of running trainers, and there is no better place to do this than Sports Feet UK. Based in Maidenhead, this specialist shop will spend time analysing your gait, and give you the opportunity to run in as many pairs of trainers as necessary in order to ensure you purchase the correct ones. They can also manufacture custom made Footbeds on-site whilst you wait if required.