This is something that people often make a mistake with. Choosing a running shoe size is not the same as choosing a normal pair of shoes. Typically the rule of thumb is that you should choose a pair of shoes that is between 1 and 2 sizes larger than your normal shoe size. The reason for this is that when you run longer distances your feet expand and you do not want your toes to start hitting the front of your shoe. Also when you run downhills there is a tendency for your toes to hit the front of the shoe. Again, this is not a real issue when you are only running a few kilometers, but it will hurt after several hours.

Making sure you selected the correct running shoe
When you think you have found the correct pair of running shoes for your running style, try them on. Then force your foot to the back of the shoe and make sure there is at least a thumb-width gap (“rule of thumb”) between your longest toe and the front of the shoe. Note that your longest toe may not be your big toe – it just depends on what extraordinary toe configuration you were blessed with.

Make sure you put both pairs of shoes on as often one foot is slightly larger than the other. If you are happy that the shoes are the right type of shoe and the right size, you are ready to take a jog around the shop. Know for sure that if something bothers you while you take a quick jog around the shop it is going to be painful after 4 hours of running. So if there is anything you don’t like, give the shoes back and find another pair. Don’t fall for the sales talk that “don’t worry that will go away.” Nothing goes away it just gets worse the longer you run. The reason there are so may shoe manufacturers is that different shoes suit different people. Nike, Adidas, Reebok, Saucony, Asics and on and on all produce Stability shoes, Motion control shoes and Cushioned shoes. So if one type does not feel just perfect, try another.

Shoes are not like cars – you don’t need to run them in. They will soften a little, but they are designed to feel comfortable out of the box. Do not ignore some niggling thing with the shoe, thinking it will get better. If there is anything you are not happy with rather change the shoe – it will be worth it. If however everything seems good, then you have most likely got a great pair of shoes that are going to be your friend on the journey we are going to undertake together.

Choosing running shoes is not simply about choosing the one that makes you look good – as tempting as this may be for some. You will look amazing when you finish your first half or full marathon, you won’t need your shoes to make you look good! There are essentially 3 types of foot strike, and there are 3 main types of shoes .

1. Stability Shoes – These are suited for people who have a normal arch, in other words they have neutral pronation. They provide moderate control over the roll of the foot and simply help cushion the impact.
2. Motion Control Shoes – These shoes are for people who have a flat arch and hence over-pronate. These shoes provide high stability and try and decrease the amount the foot rolls inward. Typically these shoes have a hard inner edge on the sole.
3. Cushioned (Neutral) Shoes – These shoes are for people who have a high arch. Typically these people under pronate so the shoe must not provide stability but rather try help absorb impact from the inefficient foot strike.

If you’ve finally found the pair that seems good, then you are nearly done. Make sure that the shop you are buying your shoe from has a policy to allow you to return the shoes within the next week or so if they don’t seem suitable. Take the shoes out to meet the road. As soon as you can, go out for a run with your new pair of shoes. While you are running try and be aware of how they feel. They are new so they may feel different but there should be no places that seem to rub, or strange protrusions that are poking your foot.
Most shoes should last you for about 1000km (600mi), so the pair you buy now will see you comfo