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  • Writer's pictureCheeziFit

Running Shoes? It's a minefield!

Good morning CheeziJoggers, it is the end of Week 7 and there are just 2 weeks and 6 runs left on the Couch to 5K programme.

Some people have mentioned how they have really enjoyed running and despite being new to it, are now considering continuing beyond this programme.

If this is the case, you may want to consider purchasing a new pair of running shoes but what type of shoes do you need? I can remember looking for a new pair of trainers and being overwhelmed by the choice available as I stared at the rows and rows of wall-mounted shoes in various styles and colours.

A good pair of running shoes needs to provide flexibility, durability and support. It is recommended that shoes are changed every 300-500 miles so it is important that you select the right pair for you.

Motion control shoes, cushioned shoes, stability shoes, lightweight shoes and trail shoes are just some of the names you may hear when considering your purchase but how do you begin to choose?

Thankfully there are shops available that can analyse your running style (gait) and then recommend a shoe based on your foot shape and on what surface you are going to be running e.g. roads or uneven ground.

When buying your new shoes, ensure you wear the socks you intend to go running is as this can make a difference to the fit and feel of the shoe. Cotton socks are not recommended as they retain moisture which, when combined with friction and heat, could lead to blisters, calluses and hot spots.

The rule of thumb should be used when choosing new shoes, i.e. there should be a thumbs width space between the top of your big toe and the front of the shoe.

Always ask to test them out on an in-store treadmill if possible and remember a good pair of shoes should be comfortable when you first put them on and should not need to be “broken in”, however it may be sensible to alternate between your old and new shoes for a short while to allow your feet to become accustomed to your new shoes.

Finally, check the stores refund policy to avoid an expensive mistake.

Happy running 🏃🏼‍♀️ 👟👟

You can download the official C25K app via the NHS website by clicking HERE where you will find all the information you need together with hints, tips and stretching advice.

It is never too late to start as the programme can be completed in your own time and fit in and around your lifestyle.

For further information, please contact us at

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