Winner of this month’s pair Saucony trainers is a man who clearly does need help -- starting from a completely blank canvas can be daunting at the best of times but in the technical running shoe market there’s just so much choice that you can hardly blame him for asking for help.

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I am doing my first triathlon in the summer... One slight problem... I haven't even started training! I don’t really know where to start when it comes to running shoes? Can I pop down the local high street sports shop? Or should I go to a specialist running shop? Help!

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Shoe selection is the single most important consideration when it come to running kit, be it for a running race, or for your run section of a multisport event. Whilst technical apparel and socks are important too, choosing the wrong shorts or vest will only cause discomfort at worse. Buying the wrong shoe can easily lead to injury.

Finding the right shoe for you

The key part of that phrase is the “for you” part. Everyone’s biomechanics are different; everyone’s foot shape is different. Sure the majority of us fit into certain categories and sizes are only differentiated into halves, but believe me, we’ve seen lots of feet and analysed lots of running styles and they’re all different!

What we’re saying here is to get advice specifically for you. Just because your magazine says shoe X is the best thing ever, just because the guy at training who can run sub 30 minutes for 10k swears by brand Y, don’t logon to the cheapest website and order up a pair for yourself. Would you buy a two-seater sports car for the school run because one of your single friends recommends it? No, you’d buy the most appropriate vehicle for you, and it should be the same for your shoes.

You could go to your local high street sports shop, but you’ll be taking your chances on whether the sales staff have any idea of the needs of a runner (I can say this, I’ve worked in one!), and whilst the walls may be covered with shoes, all the running shoe brands have ranges which even they would admit are more suitable for pub wear than for actually training in, so you won’t get the best running shoe selection.

The answer is to find your local running specialist store, and whilst they may not be on the high street, they are out there and easy to find. Check out manufacturer websites for listing of stockists and look in the directory sections in the back of running and triathlon magazines. You’ll also find listings of events where Technical Representatives of the shoe manufactures will be in store to offer even greater levels of advice. The fairer ones will even let you choose shoes from another brand if they suit you better!

There are probably a couple of specialists in every major town in the UK, and when you get there the staff will know what you mean when you tell them you’re running five minute intervals off sixty seconds recovery, probably because they’ll have done something very similar before the shop opened that very morning. Don’t be nervous about heading to a specialist shop, they don’t ask your PB before you cross the threshold, you don’t have to be a world beater to shop there, and running stores today have become friendly, welcoming environments, just the same as any other retailer who wants your business.

The service available from running specialists (in general, some are better than others, obviously) is fantastic. Staff are regularly trained by the manufacturers to offer the best advice they possibly can. Some even have additional “lessons” from local podiatrists.

Find your local running specialist, take your old shoes (the older the better as the more wear they show, the more we can tell from them), and your favourite running socks and be prepared to spend 30 – 60 minutes talking to the staff about your running and any previous injuries. Tell them what surfaces you run on, what training you do, how you’ve got on with any previous shoes, and if you have any niggles or aches and pains which can’t be put down to just the normal strains of training and racing. If you have a budget, mention this to the staff too. You don’t need to pay a fortune for a good pair of running shoes. Technical ranges start at around £55-£60, and no matter how complicated your requirements and biomechanics, anyone can find a shoe for £75-£80. Be prepared to be tempted with the expensive styles though. If you put on a top-end (approx. £90) shoe, your feet will probably tell you straight way that they have found their true love!

During the time in the shop you might have your feet and lower legs studied, be asked to walk or run around the shop, or on a treadmill, maybe even be put through some video gait analysis. All this will help the staff work out which category of shoe is best for your situation and needs, they’ll then bring you a range of styles (at least three, probably more) to test for fit. Ignore the sizes on the boxes, all the brands will differ. Go with what your feet tell you. Remember you need more space in a running shoe than a normal shoe as your feet will swell up, the longer the run, the more they’ll grow. Leave somewhere between a half and a full thumbs width between the end of your longest toe and the end of the shoe. Think about the fit of the shoe, whether it’s broad enough across the instep and ensure that there’s plenty of space around the toes. The more the better really, so long as you don’t feel the shoe slipping at the heel.

Again, throughout all this process the shop staff will be able to offer advice, but ultimately the decision should be yours. Only your feet can tell if the shoe is comfortable, no technology or human advice can help with that one!

When you’ve made your choice, don’t just lace up your shiny new shoes and hit the road for a fifteen miler! Wear them around the house for a bit, they’ll need to mould to your feet, and your feet will need to get used to the shoes too. If you can, just use them for shorter runs and gradually build up the distance you do in them. Modern running shoes are designed to be run in straight from the box, and many people do exactly that, but if you are sensible you can avoid blisters and discomfort while you’re bedding them in.

Fitting running shoes is not an exact science, but by following these sensible steps, you can increase your chances of being able to just pull on your shoes and run.