The wrong running shoes can cause problems from the feet and ankles, right up to your hips and back. Follow this guide to choosing the right shoes, and a large part of your body will thank you for it.

When you try on a shoe, focus first on how the heel feels. Once the shoe is laced, the heel should be well secured but not so tight you can’t wiggle your toes. Your big toe should have about half a centimetre of breathing space above it, and as your feet swell during a run, factor in some space for this as well. And always try on a running shoe while wearing a running sock, as they’re thicker than dress socks and give a better indication of how well the shoe will fit when you’re running in it.  

Most running shoes have a breathable mesh material on the top which is great if you run in a warm and dry climate. However, if you live somewhere cool and rainy, you might opt for a shoe that offers more water protection. Choosing a breathable or water-resistant shoe will add to your comfort, as will good foam or cushioning in the sole and superior upper materials. Synthetic leather in the upper, EVA in the midsole, and carbon rubber in the sole are a good combination.   

Choose the best shoes you can afford, and ask for expert advice when trying them on. One final tip: try shoes at the end of the day when your feet are at their most swollen. That will give you a good idea of how they'll feel when you're running.