Black Friday Running Shoes UK: What to Check Before You Buy

Choose running trainers by fit, the surface you run on and the support your foot needs, in that order. Leave about a thumb’s width beyond your longest toe, match the sole to road or trail, and check that cushioning feels right. A pair that does not fit is wasted money whatever it cost.

Fit comes first

Measure your feet in the afternoon, when they are at their largest, and try shoes with the socks you actually run in. Many people need half a size to a full size more than their everyday shoe, because feet swell on longer runs. The heel should hold firmly without rubbing, and the toes should be able to spread.

Check the width as well as the length. If a shoe squeezes the sides of your foot, a bigger size will not fix it. Look for a wide fitting or a different model with a roomier toe box.

Road, trail or treadmill

The surface decides the sole. Road shoes have smoother outsoles and more cushioning for hard pavements. Trail shoes have deeper lugs for grip on mud, grass and loose stone, with firmer protection under the foot. If most of your running is on a treadmill or mixed ground, a road shoe is usually the sensible choice.

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Cushioning, drop and support

Cushioning is a matter of feel. Softer, thicker midsoles suit long, easy runs, while firmer and lighter shoes suit faster sessions. Drop describes the height difference between heel and forefoot, and a change in drop can alter how your calves and Achilles tendon feel, so move gradually if you switch.

Support types split roughly like this:

• Neutral shoes suit runners whose feet roll in a moderate way
• Stability shoes add structure for feet that roll inwards more
• Minimal shoes have little cushioning and ask a lot of your feet and legs

A running shop can watch you jog and suggest a type. If you are unsure, a neutral shoe with decent cushioning is a common starting point.

Buying pre-owned or last season’s model

A previous version of a favourite shoe is often a sensible buy, because the fit and feel tend to be familiar. With second-hand pairs, look closely at the outsole for worn-down patches, the midsole for deep creases and the heel for lopsided wear. A clean upper tells you nothing about how much cushioning is left.

When buying from an individual seller, read the full description, check feedback, and confirm the size system used in the listing, since UK, EU and US labels are not interchangeable.

When to replace a pair

Running shoes wear out. If the cushioning feels flat, the tread is bald in places, or your legs ache after runs that used to feel fine, it may be time for a new pair. Rotating two pairs can help the foam recover between runs. More in the UK shoes and boots department.