Women's training shoes and running shoes

Choosing a good pair of running shoes is hugely important in keeping you comfortable and helping to prevent injuries. Women's running shoes are now very good at doing this and a pair of relatively cheap running shoes will do a good job when compared to the cost of hobbling around with blisters or even injuries!

There are a few basic pointers that will ensure that your money is well spent.

In terms of fit you should allow a thumb's width at the end of your running shoes to allow for the swelling of your feet as they heat up with exercise and the movement within the shoe that happens. You heel should be held snugly and your midfoot should also be held secure.

Then you need to know what type of running shoe you need. Each time your heel hits the ground it lands on the outside of the foot before your foot rolls to be flat to the ground. This motion is called 'pronation' and it is designed to absorb shock, give balance and prepare your foot to give forward leverage. Sadly most of us don't have perfect feet but the good news is that the running brands know this and are able to make shoes to cater for different types of feet.

Looking at a pair of old shoes will help you choose the pair of shoes you need. Stand them on a level surface and look at them from behind the heel. Do not worry about where the sole of your shoe is worn - it will probably be worn on the outside as this is where most people land but ignore this.

Over-pronation is very common. This means your foot rolls too far. This creates rotational forces that can cause soreness and even injuries. If you 'over-pronate', and so are an 'over-pronator', your shoes will have an upper that leans slightly to, and over the inside of the shoe.* You need support shoes or motion control shoes if you feet roll too far. Typical examples of these shoes are Nike Air Structure Triax, or the adidas Supernova Control (formerly Supernova GCS).

Under-pronation is when a runner's foot does not roll far enough. Their shoes will show a slight outwards lean. You need cushioning shoes. Correct pronation means the foot rolls just the right amount. There won't be any lean so you too should choose cushioning shoes*. Popular cushioning shoes include the Nike Air Pegasus or the adidas Supernova Cushion.

* If you have bought support shoes in the past and they show no 'lean' it may be that you do need support shoes but the shoes have successfully prevented the over-pronation.

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Nike Air Pegasus The Pegasus is the best selling cushioning shoe of all time. Great cushioning and a stable feel for a neutral shoe. Good protection and enough responsiveness for when you want to push the pace. A well designed outsole means the shoe is suitable for running on varied terrain too! Mens | Womens

Adidas Supernova GCS adidas's top support shoe is their ground breaking GCS and it's a cracker. The GCS system deals with impact forces and starts controlling pronation from the moment your foot hits the ground! There’s adiPRENE+ cushioning for even more protection – a great ride. Mens | Womens

Nike Air Vomero Designed to bring all the benefits of Nike’s legendary Air cushioning and the Control At Origin technology that gives comfort from the moment your foot hits the ground. But the shoe also gives the freedom of allowing the foot to move naturally giving a beautifully smooth feel to the shoe.

Nike Air Zoom Percept A women's shoe combining of the principles behind the Pegasus and Free (the Nike shoe designed to train your foot to work more naturally). But there’s extra cushioning and stretch panels in the upper to make the overall feel a real delight.

Adidas Supernova Cushion This is a shoe that gives great cushioning whether you are running the miles on the road or on the treadmill. The shoe is also spot on for when you want to push the pace. Mens | Womens

Nike  Air Structure Triax Great cushioning comes from Air units in the heel and forefoot plus a PU 'Crash Pad'. Then for support the Structure Triax has a combination of features including medial support, specially placed flex grooves and forefoot WARP. Mens | Womens

Adidas Response Cushion Highly effective running shoe that shows why the Response range has been a 'go to' line for runners for years. Mens | Womens

Adidas Response Extra A new Response shoe that includes cushioning from adiPRENE and adiPRENE+ and adidas' Pro-Moderator system to guide your foot through it's correct movement. Mens | Womens

Adidas Nova Cushion A great shoe at this price! Good cushioning and protection with a smooth feel to the shoe. Mens | Womens