If you want to avoid blisters, sprains and other injuries, it is advisable to get a pair of shoes that is suited to your feet!
1. Take care to get the right shoe size.
When you are running, your foot slips several millimetres or even 1 cm towards the front of the shoe. When you try on a pair of shoes, make sure that your toes aren't touching the front of the shoe... with the risk of getting blisters and black toenails!
Leave a 1 centimetre gap between the toes and the front of the shoe. Your running trainers will therefore often be one size bigger than your everyday shoes.
2. Your weight matters!
The choice of model differs depending on whether you weigh 60 or 90 kg. Above 80 kg, choose a shoe with cushioning as a priority, with a preference for a firmer midsole in foam and extra cushioning technology at the heel and the front of the foot.
3. Road or footpaths?
Your shoe should be suitable for your running surface. On roads, go for a good level of cushioning because the shoes will wear out quickest on this surface. If you are running on footpaths, go for good foot support and a tread sole, suited to natural obstacles.
4. Choose your shoes at the end of the day!
During a session, your foot will swell, and after about 30 to 45 minutes of running, your foot will tend to flatten. It is advisable to purchase your trainers in the evening, when your feet are more swollen.
5. When should you change your shoes?
Don't wait for an injury to occur to change your running trainers. Those with thick soles will do between 1,500 and 2,000 kilometres. For the lightest pairs, 500 kilometres is a maximum (special competitive model).