1. Choosing the right footwear for your feet Nick Summersgill Physiotherapist (and old skool runner)

2. What do you need to consider? What kind of running are you going to do e.g. off road, road or fell – this will dictate sole design

3. What do you need to consider ? Your underlying biomechanics e.g. whether you are hypermobile or hypomobile?

4. What do you need to consider ? If you are overweight you will need to consider a shoe which is designed for a heavier runner no matter what your foot type If you are lucky enough to be very light you may need to factor that into your requirements

5. What do you need to consider? The number of miles you are doing and how you plan to train and race? Shoes last about 500 miles or six months !!!

6. What do you need to consider ? Your underlying biomechanics e.g. “knock knees, bandy legged” and the degree of pronation/supination occurring at your foot.

7. What do you need to consider ?

9. Wear Patterns

11. The anatomy of a running shoe

13. What else do you need to consider ? Shoe size – needs to be comfortable ideally there should be one thumbs nail distance from the end of your big toe to the toe box, with the correct socks on, laces tied and actually running !

14. Socks

15. Laces

16. Does and don’ts Go to reputable running shop where gait analysis is included More expensive may not be better see what fits your prescription Last years styles may be cheaper ask ?

17. Does and don’ts Break your shoes in by wearing them around the house. Always train in the socks and shoes you are going to run in on the day. Remember you will want to run faster on the day so friction will be an issue so iron out areas of rubbing before the day and use vaseline to lubricate trouble areas

18. And finally Fail to prepare goes the old adage so take time to prepare well. Enjoy your day and think of all the goals you will be achieving and all the people you will be helping by your efforts.