trainers2I’ve been in the Nike shop again…. I don’t have the willpower to just walk past – it’s something I’m working on. Whilst I was in there I picked up two new pairs of trainers (they were a bargain and I need to shop to boost the economy).

For my distance shoes, I always opt for the Nike Pegasus and at £31.50 (I told you they were cheap)! I wasn’t going to leave these on the shelf, they are the trainer of choice of Mo Farah and that man knows his stuff! For my lower mileage shoes I picked up the free run distance in black (£32.00 reduced from £105) –  I have these in purple and they are like wearing slippers.

Whilst browsing, a lady asked me if I knew what a neutral trainer was so I ended up explaining the different styles of shoe to her.

Obviously, you need to try on and ideally run in any shoe before you buy it. A specialist fitting from a running shop is the best option as you can usually wear them for 30 days and return for an exchange if you aren’t happy. But for a beginner just wanting to the know the difference when buying a bargain pair of shoes check out the guide below.

Put your wet foot on a piece of dark paper – the shape of the footprint should look something close to the ones in below.


Normal / Medium Arch
If you see about half of your arch region filled in, you have the most common foot type. You’re a neutral runner. Most runners with this foot style can wear just about any shoe.

Flat / LowArch
If the arch of your footprint is filled in, it’s likely that your foot falls inward when you run. You’re a severe overpronator. Shoes with more stability that build up the arch are recommended.

High Arch
If your footprint shows little or no contact along the outside edge or you see just your heel and the ball of your foot, you have a high arch. You’re an under pronator. Your foot may roll inwards when you run. A well-cushioned / high arch shoe is recommended.

If in doubt I would always recommend purchasing a neutral shoe as you can always add an insole to these for over / under pronation.