You’ve set your alarm for the wee morning hours and rain, hail or shine you are going for a run. When 6am rolls around, you emerge from under the doona, get into your running gear and step out the door. Halfway through your run, you notice it, a little niggle in your shins…

If that’s you, even after a proper warm-up, chances are you’re running in the wrong shoes. The good news: the right pair of shoes can minimize or even eliminate many common injuries.

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The best way to run pain free is for the foot to be in a neutral position, therefore keeping other joints working in alignment. Some people have flat feet that roll in (pronate) excessively. Some people are the opposite with feet that are high-arched and rigid. Most people fall somewhere in between. For each foot, there is an ideal shoe to fit their biomechanics and activities.

So, how do you find the right pair of shoes?

5 TIPS FOR BUYING SPORTS SHOES

1) Get a Proper Fit

For a shoe to influence the movement of your feet, it must be able to hold onto them. Shoes stretch after the first month or so and if you want to stay pain-free for the lifespan of your shoes, fit them firmer to begin with. Feet do expand with extended exercise, but most athletes don’t need much more than ½ cm in the end.

2) Lace it Up

Another crucial part to properly fitting shoes is in the lacing. A properly laced shoe is most likely tighter than you’d think. Technique is also important – correct lacing around the high point on the foot can alleviate common problems such as pins and needles or numb toes. There are numerous ways to lace a shoe and a good shoe fit technician can advise you on the best solution for your feet. If your sports store can’t, chances are they are not qualified to give you a proper fit – go somewhere else! And remember, elastic laces are a big no-no!

3) Shop Colour Blind

Just because a shoe matches your favourite three-quarter pants does not mean it will help your shin splints – and in fact that hot pair of red sneakers may very well be causing you grief. Vanity and sport shouldn’t mix, unless you’re Anna Kournikova, and let’s face it, she hasn’t served up a decent game since she was about 12. Moral of the story: never buy a pair of running shoes because you like the colour.

4) The Price Is Right

Typically shoes designed to last longer and support your foot correctly will not be at bottom of the barrel prices, but at the same time, buying the most expensive shoes does not guarantee the best fit for your feet. So, if the right shoe for your foot is priced at $200, remember that it’s the equivalent of 4 trips to the physio – a small price to pay to not get hurt in the first place.

5) Look Beyond the Brand

So many people recommend a brand or even a particular model shoe to their friends. All feet are different, so thank your friends for their advice (you already have a mother and they look nothing like her) and buy the shoe that fits, not the brand everyone is talking about.

With these tips in mind, the easiest way to negotiate this jungle of nylon mesh and rubber soles is to seek advice from people who know their aglets from their eyelets. (Note: An aglet is the little plastic coating on the end of a shoe lace – file that away for your next quiz night.) Find a store that will go through a fitting process with you, this includes watching you run in various shoes to determine which one best optimises your biomechanics. If you wear orthotics take them along as well as your old runners. Ask the staff questions, test their knowledge, and check that you can bring back any shoes you purchase if you have trouble. Any store worth their salt will stand by the shoes they fit.

At the end of the day, shoe fitting is like hair-dressing, if you want it done properly, have it done by a professional.

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Holly Brown worked as a shoe fit technician for 3 years at Sports Fever.