“Hi, I’m Simon, welcome to Cotswold Allrunners.  I love running,  being fit and healthy, this helps me enjoy life to its full.

However what is just as important to me, is that I want you to experience the same!

Therefore, the members, coaches and myself  at Cotswold Allrunners want to help you achieve your fitness, health & running goals, too.  So irrelevant of your ability, rest assured we will look after you, we all start somewhere, “

 Simon Barnes, founder of Cotswold Allrunners

Tips for Running #2

"Look after your feet and your feet will look after you!"

The running shoe guide
                            ….. read more

How do I know what running shoes to buy?……..

The first thing you need to do before spending any money is to identify what type of foot strike you have. This means how your foot lands and moves across the ground.

Every mile you run means each foot will be hitting the ground on average 1000 times each. So it is very important to know how you land and therefore purchase the correct shoes for you running style.

One way to to find out is to take a look at the bottom of an old pair of trainers you may have.  If you have a neutral foot then the bottom of the shoe should be evenly worn all over and when you place the trainers on a table or work surface they should sit flat as they would when new. (don’t be superstitious, they are old shoes) So this means you have a neutral foot strike.

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Shoes lean inwards: If your trainers have a tendency to lean inwards, looking at the shoe from behind heel, the soles will appear to be more worn on the inside edge.  This usually indicates that you are an over-pronator, as the bottom of the trainers will appear more worn on the inside edge.  This suggest you have a flat foot or flat arch.

Shoe lean outwards: If the trainers lean outwards and bottom of the shoe is more worn on the outside edge you may be an under-pronator, i.e. have a high arch. 

Another way to check if you don’t have an old pair of running shoes, either because you are new to this or in fact someone, a partner or family member has thrown the old smelly pair out, is to look at a footprint.

This can be done by looking at your wet footprints on a tiled or vinyl floor after a shower.  Be careful not to slip!

After walking, you should see a line connecting your heel and ball of your footprint;

• if the line at the front of the footprint is more than 50% of the heel print then you are probably an over-pronator
• if the line is thin you are probably an under-pronator
• if somewhere between the two above you are probably neutral.

Please also be aware that body weight also influences your choice of shoe, because certain body types put less stress on the structure of shoes, such as Paula Radcliffe, while conversely bulkier runners need a more structured shoe that will keep its shape and shock absorbing qualities for an acceptable life.

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So now you have an idea of the type of foot strike you have, but how does his help with my choice of shoes?

 Shoe types

• neutral feet can accept most types of shoe;
  - stability shoes, types with moderate control features and a the lighter runners can opt for neutral cushioned shoes.
   
• over-pronation feet use stability shoes for mild to moderate cases and motion control shoes for severe cases and heavier bodied runners.
   
• under-pronating feet the least common type providing need little shock absorption, so neutral cushioned shoes required without stability devices.
   

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 Advice

A visit to a specialist running shop should be a useful point of advice

WHY? The internet has some great deals on shoes, but until you know what running shoe is for you, please visit a shop

• Staff should be able to examine your foot type and recommend appropriate make and style.
   
• Try on shoes at end of day when feet are larger, wearing your usual sports socks.
   
• Shoes should have room at end to wiggle your toes (about 2cm is enough)
   
• Choose a shoe to suit majority of surfaces you will be running on, usually road with some drier off-road.
   

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Local Shoe Suppliers

• Batemans - Stroud
• Gloucester Sports
• Up and Running - Cheltenham
• Easy runner - Bristol
• Sweatshop - Westbury-on-Trym

Brand Website

• Asics
• Nike
• Mizuno
• New Balance
• Puma
• Saucony

Visit www.runnersworld.co.uk for articles and advice

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Need inspiration?

"As a runner myself, I am honoured and relish the prospect of chairing Cotswold Allrunners. This is a an excellent club for anyone who wishes to improve their fitness and running potential.  The focus is on enjoying your running, but if you wish to pursue certain running goals, such as a 5k, a Race4Life or maybe a marathon, the support is there! "

 Anthony Lax, Cotswold Allrunners Chair