Running can be as simple as putting one foot in front or the other, and as complicated as split comparisons, monitoring heart rate zones and investing in the onslaught of gadgets and gizmos. But at the most essential level, all you really need is the right pair of trainers.
These aren’t the style over substance silhouettes that have been carefully styled to your outfit rotation. While running trainers do come in fashionable hues and playful proportions, when shopping for the running trainers you need to see you through the high intensity, hard-wearing on the joints training, look to comfort and support above all else.
Running trainers should strike the fine balance between providing shock-absorbing cushioning that also give energy return and a bounce with every stride, while also remaining lightweight so as not to slow you down. They should have a sock-like feel that hug the feet while also remaining flexible. There are also models to suit different terrains, particularly when it comes to trails with tracked soles to maintain stability on uneven ground and come rain or shine.
We consulted Emma Kirk Odunubi, Sport Scientist, Gait Analyst, Strength & Conditioning Coach and an UnderArmour Runner to find out more.
What makes a good running shoe?
“A good running shoe is one that seamlessly connects to your foot”, explains Kirk Odunubi. “A shoe that aids you with you run rather than hinders, that feels comfortable and helps you run easy and as strong as you want”.
What should you look out for in a running shoe?
She reveals, “When looking for a shoe you need to make sure you get the right shoe that is fit for purpose. Along with it aligning with your body’s mechanics, you want the shoe to be specific for what you need. For example if your focus is speed, then look for a light responsive shoe, while if you want it for long distance, opt for more cushioned but still responsive cushioning. The best option to know is to get a gait analysis to find what’s right for your foot movement”.
What is pronation?
“Pronation is a normal movement that 99 per cent of peoples feet do”, the expert says. “It occurs when your foot makes contact with the grond initially. Pronation is the movement of the inner ankle bone inward. It is a normal movement!”
What is the best running shoe for overpronation?
“Over-pronation technically doesn’t exist”, she explains. “It’s standard pronation that is continuing to happen whilst your foot moves through the gait cycle from heel or mid foot contact to pushing all the way off the toes. Pronation can happen in the forefoot, mid-foot or rear-foot. Depending on where it occurs depends on where you need the support of the shoe to lie.
“Support shoe with rear foot support is best. For forefoot pronation, look for responsive cushioning and a light option”.
How often should you replace your running trainers?
Kirk Odunubi is in agreement with the general consensus that “you should look to replace your shoe every 400-500miles”. She adds, “When a shoe’s cushioning goes it can be a breeding ground for injuries and discomfort”.
Shop the best running shoes for women below.
Best running socks to support you through any run
Best energy gels for running and when to use them on your run
Best running hydration vests to store your water on long runs
Best phone holders for running: Comfortable armbands, vests and belts
Best trail running shoes for towpaths, hill-climbs, off-road runs and more
Best under desk treadmills to exercise while you’re working
Best treadmills for home: Top folding and manual running machines reviewed
ASICS Gel Nimbus 25
ASICS has created the Gel Nimbus 25 to be the brand’s most comfortable running shoe to date. It is crafted with the latest technology to improve foot feel with every stride.
There is a new ultra-soft PureGEL in the midsole and ramped up use of the FF BLAST PLUS ECO foam cushioning underfoot - two additions that enable runners to have a softer landing (something joints will no doubt appreciate) with better shock absorbing. The latter is also part formulated with a bio-based material that is derived from leftover waste from sugar case processing, a renewable alternative that gives a nod to more sustainable practices.
The upper is characterised by the adaptive fit, stretch knit at the tongue and flexibility to make it easier to get in and out.
Buy now £175.00, ASICS
Nike Pegasus Trail 4 GORE-TEX
When you’re looking to go further afield than simply pounding the pavements, you’ll need a trail shoe to better cope with uneven terrain. The same applies in the winter where slippy surfaces can wreak havoc on your training. The Pegasus Trail 4 GORE-TEX is kitted out with a specialised traction pattern at the base of the shoe that provides extra grip for added peace of mind.
The shoe itself is also constructed to withstand the elements with a GORE-TEX upper that is waterproof and acts like a shield against water and debris, while also remaining hard-wearing. This material is also created to be flexible and lightweight, and set alongside the responsive foam cushioning, will allow for a smooth ride as you smash your PBs.
Buy now £144.95, Nike
Lacoste Run Spin Ultra
Lacoste may be most closely associated with tennis but the French sportwear label is throwing its hat in the ring for the ‘best running trainer’ title. The label has released the Run Spin Ultra, a performance shoe that is lightweight, breathable and has just the right amount of cushioning.
The upper uses a mesh technoogy to make it adapatible for any season, while the Goodyear outsole cushion absorbs impact. Honourable mention goes to the slick design and details like the padded heel clip.
Buy now £75.00, Sweat Shop
Brooks Ghost 15
If you’re just starting out on your running journey, Brooks is the brand to know. The label creates no fuss, no frills models that will see you through Couch to 5k and beyond. There’s a reason why they’re always a favourite when you get your gait analysed, they’re adaptable to all levels of pronation and running styles.
The Ghost 15 is the new iteration of the bestseller and boasts improved cushioning, a lightweight design and balance. The upper is also made from recycled materials, diverting six plastic bottles from landfills.
In a range of colours and varying widths of medium, wide and narrow, these shoes promise optimal fit and style too. Best of all, the brand offers a 90-day test run where you can return them for free if they’re not for you. What have you got to lose?
Buy now £130.00, Brooks
Nike Air Zoom Maxfly
When taking your running to new competitive heights, the addition of spikes will give the extra grip that you’re looking for, particularly when racing in the likes of hurdles or on uneven terrain. There are seven at the forefront and they are removable.
While spikes form the base of the shoe, the upper is made much like the beloved marathon shoe with the Zoom Air unit for bounce and cushioned chambers to put a welcomed spring in your step. A carbon plate provides stability, while the woven synethetic fabric is lightweight so as to give you an edge in those close call moments.
Buy now £224.95, Nike
New Balance Fresh Foam X 1080v12
New Balance refers to the 1080 as the best running shoe that it makes, which is high praise for a brand with an expansive selection of top notch footwear. The reason for why it may have earned this title is due to the sheer versatility of the design. It is made for any and every type of runner, whether you opt for a casual park run, are trying your hands at the marathon, or prefer short-distance sprints.
You will immediately notice the foam on the shoes which has been created using pressure mapping to give more cushioning on wider areas of the midsole for flexibility and shock absorbing where you need it. This is also made in part with bio-based materials to literally reduce its carbon footprint. The upper is the brand’s hypoknit that balances a hugging feel with flexible stretch.
Buy now £160.00, New Balance
hylo RUN
Hylo Athletics was founded by former professional footballer Michael Doughty and is a B-Corp label on a mission to become the world’s first fossil-free sportwear brand. The Hylo Run is, as you may expect, the running shoe in the collection and is created with renewable and vegan materials derived from the likes of sugarcane and corn - all without sacrificing on performance.
The fabrics combine to create a shoe with a cushioned feel that still offers energy return as you embark your stroll, stride or sprint. The foot-hugging upper provides the stability and confidence you need to take on the elevated mlieage and varying terrains. They look good too and you can be content in the knowledge that every time you step out the house, you are doing your bit for the planet.
Buy now £140.00, hylo athletics
New Balance Fresh Foam Garoé
With a unique sole, you may gather that this is a trail shoe where the tread gives traction when off-roading - with a stylish, statement edge. Made for alternative courses, it still boasts the Fresh Foam that New Balance trainers are known and loved for to ensure you get cushioning and shock-absorbing as you go - something that is made all the most important to remain stable when the ground is uneven. This is enhanced by the synthetic upper that is sleek and supportive with a secure lace up.
Buy now £110.00, New Balance
