which trainers?
Presently, Run Republic do not sell running footwear. What we aim to do however is to provide some basic advice on how to select the best trainers for your feet.
When you place your foot on the ground whilst running, up to 3 times your body weight in force is transmitted through your joints. Your ankles, knees, hips, low back and neck all absorb and dissipate this force.
If there is a misalignment at some point along this "kinetic chain", another part of the body is going to have to compensate by absorbing more force. Over time this will deteriorate the joint, bone, muscle, tendon or ligament concerned.
An individual runner's biomechanics will be unique to them, and any physiological dysfunctions can cause problems when running due to the forces generated. However, the type of shoe worn also has a significant impact on the alignment of the body as the heel strike is where the forces are initially created.
Firstly you will need to know if you have any special requirements for your trainers, and to do this simply you can perform the wet foot test.
Simply wet the soles of your feet, then stand on a large sheet of slightly absorbent paper. Remove your feet after a few seconds and look at the footprint that has been left behind.
Normal feet
Most people will find they have a "normal" footprint and so need no special considerations.
Flat feet
If however you have flat feet (like the footprint on the left) it is likely that you have a tendency to overpronate. This means you land on the outside of the heel and roll nearly all of the foot onto the ground. You will need a trainer with a firm midsole and control features to reduce the amount of pronation.
High arch feet
Alternatively, you may find that you have high arches (less common) and so your footprint looks more like the one on the right. Your feet are not very effective as shock absorbers and so you will require a trainer with a lot of cushioning and little or no motion control.
Even if you have a neutral result with the wet foot test, you may still have a tendency to pronate or supinate. The easiest way to check this is to look at your trainers - if you can see definite wear patterns to the outside of your shoes you probably supinate. If the wear pattern is to the inside of the shoe it is likely that you tend to pronate.
Who needs what?!
Runners who pronate, are heavy or have flat feet require a shoe with good motion control features.
If you are an efficient runner who requires no medical support with their feet (orthotics) or have high arches, you will do best in a pair of cushioned trainers.
If you are a mild overpronator who requires stability without sacrificing cushioning, you would do best in a pair of structured cushioned shoes.
Shoe replacement
Once the cushioning starts to wear out you start to transmit more forces through your body again. Trainers should be replaced after about 1000 miles. This may sound like a lot, but if you are regularly notching up 50 miles a week, it is only 5 months.