21 November 2019

The right shoes for the right runner – expert advice

September 19, 2008

In our new series on Sportsister we ask our expert panel to answer your sporting questions. This week Nicki de Leon, a sports injury physiotherapist, looks at the right footwear for the right style of running.

pronation-1.pngWearing the correct trainers for your foot type can be the difference between painfree running and continuous problems.


  • Once you’ve found a shoe that works for you, stick with it. New models will always tempt you, but keep in mind that the right running shoes help you avoid injury. So if your shoes fit well and feel good, and you don’t have any problems with injuries, stick with them.
  • Failing to replace worn shoes is a major cause of running injuries. Estimates vary, as do individuals, as to when the best time is to replace your running shoes. The usual estimates place the mileage at somewhere between 250 and 350 miles.
  • Try on new shoes at the end of the day when your feet are their biggest.

The first thing you need to do is work out what type of foot you have. This quick test you can do yourself at home.

The Wet Test

Wet your foot and make a footprint on a flat, dry surface.

A certain amount of pronation is normal and necessary for good running biomechanics. However, any variation from this, requires specialist footwear.

This is not to say that the more you spend on your trainers, the better they will be. There is a huge range of running shoes available that do not have to break the bank.

The list below is certainly not exhaustive but it gives you an idea of the type of trainer to go for depending on your foot type. It would always be advisable to go along to a specialist running shop that has the facilities and sufficient knowledge to watch you run and then advise you accordingly.

Running Shoes – Mild Motion Control – Normal foot

ASICS 2120/2130

ASICS Gel Empire

Brooks Adrenaline GTS 8

Brooks Trance 8

Mizuno WaveNexus 2

Mizuno Wave Inspire 4

Saucony Grid Phoenix 3

Saucony ProGrid Guide

Saucony ProGrid Hurricane X Running Shoes

Running Shoes – Moderate Motion Control – Flat foot

ASICS Gel Kayano X

ASICS Gel-Foundation Plus

ASICS Gel Evolution (replaces Koji Plus)

Brooks Addiction 8

Mizuno Wave Alchemy 8

Saucony Grid Stabil MC 5

Running Shoes – Maximum Motion Control – Flat foot

Brooks Ariel

Brooks Addiction 7

Mizuno Wave Renegade 4

New Balance 1122

Running Shoes -Cushioning – High arched foot

ASICS Gel-Cumulus VI

ASICS Gel Landreth

Brooks Glycerin 6

Mizuno Wave Rider 11

Saucony ProGrid Triumph 5

Nicki de Leon, Sportsister
The Women’s Sports Magazine

Nicki de Leon is a sports injury physiotherapist with over ten years experience treating elite sportsmen and women and professional dancers. She was the official physio of the British Paralympic swimming team for over three years and attended the Paralympic Games in Athens 2004.

More expert advice for runners:

Knee pain from running – expert advice

Runner’s trots – expert advice

Running with a stitch – expert advice

Stretching – expert advice

You must be logged in to post a comment Login

Select a sport

Find out how to get started, training plans and expert advice.