The Biology…..

When it comes to running and exercise there isn’t a great deal of expense you need to think about when it comes to your kit, but at the top of your list and of crucial importance are the shoes in which you run or exercise in. Each foot has 26 bones, 33 joints, 107 ligaments and 19 muscles and tendons .


When these components are all working in harmony your feet will carry you through your sport and your run without a great deal of grumbling. But to enable them to perform at their best, they need proper care and attention.
When it comes to running or any impact sport everyone has a unique way of running and absorbing impact, so it’s critically important to choose a shoe to suit the way you personally run, and absorb shock. Trying to run or exercise in the wrong shoe is asking for injury.


Your shoes need to be fit for purpose; this means they should be made specifically for impact, offering proper cushioning and designed for the biomechanics of your individual foot-strike pattern.


As you’d expect, research and development constantly bring about technological improvements, so the choice of running shoe has expanded exponentially over time. Don’t be afraid to get an experts opinion.

When you shop for your pair of shoes go to a specialist running shop where your gait can be analysed and observed – this will help you find the particular shoe that’s right for you.


Lands either on the heel or mid-foot, transitions smoothly and efficiently through the arch, then pushes off from the ball of the foot; most of the propulsion force comes from between the first and second toes. The arch flattens a little to absorb their body weight and then springs back, with the foot and ankle staying nicely aligned. Old pairs of shoes will have an even wear.


Lands on the outside of the heel or mid-foot and then rolls excessively inwards to the inside of the mid-foot, before pushing off from the inside of the foot. This type of running style can place a lot of pressure on knees, ankles and hips unless the runner chooses a support shoe with an anti-pronation posting (a firmer area that’s generally manufactured in a darker shaded area on the inside of the heel/mid-section of the shoe) Plus possibly, performance insoles to help support the arch and correct their body alignment as they run. The worn area on their old shoes will typically be on the inside of the soles.


Lands on the outside of the foot and then either transitions through to the toe off correctly, or rolls in too far and overpronates. They need a wider forefoot outsole to prevent them rolling too much. If they then overpronate, they then need a shoe that supports both factors. Some people land in supination, but then correct to a neutral style of push off. Unless they wear shoes with a wide forefoot outsole, they can be prone to turned ankles. As you’d expect, old shoes will show a wear pattern on the outer side of the sole.


Be sure to replace your running shoes frequently…

… as they will last only 300-500 miles
old training shoesIf you’re a heavier runner or you have an unusual foot strike, they’ll wear out even sooner. Keep a note of when you start running in a new pair, or write a date on the inside of the shoes as a reminder of when to change them.

Remember periodically to place your shoes on a flat surface at eye level to see how they sit: If they list to one side or are severally compressed or creased in a certain area, or the heels have worn away on the outside (supinator) or inside (overpronator), it’s time to change them. Remember, too, to check the sole for excess wear, as well as the uppers for strains and tears.
Lastly, never wash your shoes in the washing machine or, worse dry them in a tumble dryer. This softens the glue and resins. Brush off mud once it has dried – if it’s really bad, wash the shoes in cold or lukewarm water, stuff them with cloths or newspaper and leave them to dry naturally.

It is so very important to make informed choices when choosing the correct footwear and shouldn’t be a rushed,spontaeous  or ‘just because they look nice’  purchase. Lindsey Fitness personally recommends a visit to Orville Archer at

Well Run Sports xxxx

Lindsey Fitness Members Rosa Reynolds and Lesley James both went along to see Orville

to have a FREE gait analysis and were very happy with their 20% Lindsey Fitness Discount on their New correctly fitted trainers