A good pair of shoes is the most important item of equipment to a runner. You need a good, basic well-cushioned pair of shoes that fit well. You don't need motion control shoes unless you already know that you have gait problems (over-pronation or over -supination). You DON'T need expensive shoes with flashy gimmicks, unless you are just going to wear them to look cool.

Don't go to a general sports goods store, especially one of the chains.Find a real running store. You can recognize one by the flyers for upcoming races posted in the window or ask some runners where to find one. Go in the afternoon when your feet are at their largest. If possible go on a week day, so you avoid Saturday staff. Tell the staff what you want the shoes for. If you belong to a running club you may get a discount.

If your neighbourhood doesn't have a real running store, you could try mail order [see main FAQ]. Some of these will give advice over the phone, and may let you exchange shoes. They may be a better bet than a mall sports store, have a wider range of stock and will probably be cheaper. Don't go to a running store for advice then buy from mail order - buy from the store.

If you find that you get blisters, try out some of the running socks sold by the running stores. Double-layered ones work well. They are more expensive than cheap "sports" socks, but if you have blister problems, then they are well worth it. Another good trick is to apply Vaseline to your feet before running. Vaseline also works well if your nipples get sore.

Last updated on May 4, 2007 by David Ardley