Trainer tutorial

Underneath the arches
The other key information to know when shopping is whether your feet have high, medium or low arches. Simply wet your feet and make footprints on a hard surface or a towel: a thin line between the outer edge of your forefoot and heel indicates high arches. If the complete outline of your foot is shown, you have low arches. A medium arch is somewhere in-between.

A high-arched foot tends to be inflexible, so you'll need a well-cushioned shoe with a narrower heel. Low arches mean your feet are too flexible and need the stability and support offered by a 'motion control' shoe. For those with normal, medium-arched feet, the balance between stability and shock absorption is down to personal preference.

Men and women are not the same - just look at their feet
The final point to note is the physical difference between women and men. Most shoes are still made to a man's 'last' - the shape of the foot on which the shoe is designed. Yet women tend to have narrower heels, while their wider hips cause the foot to strike the ground at a greater angle and thus pronate more. Women should buy shoes created on a women's last - most manufacturers now offer such a range, with Asics and New Balance providing the best selection.

Buying the perfect pair
Thus informed, here's how to purchase your ideal trainers:

• Buy at the end of the day, when gravity will have caused your feet toswell.
• Try them on with a pair of workout socks.
• Have both feet measured: if they're different, buy the pair that fitsthe larger foot.
• Ensure that there's a thumb-width of space between the end of yourlongest toe and the end of the toe box. Shoes with square toe-boxes areless likely to cramp your toes than those which taper in.
• If the shoes are ready-laced but in a style you don't like, remove thelaces and tie them as you prefer. Don't be rushed by the sales assistant.
• It may sound obvious, but even if you tend to buy the same brand and size shoe every time, try them on. If you're changing brands, then size 9 Nike, for example, may not be the same as size 9 Adidas.
• The footbeds in many shoes are inadequate. If you are heavy-footed or want additional protection, shock-absorbing insoles such as those made by Sorbothane are a good investment. These insoles are available at good sports shops and there's a range of products from heel pads to full insoles. The latter cost around £17. Take them along with you, lift out the footbeds provided and replace them with your insoles. You may need a size larger as a result.
• If there's space in the store, run, twist and jump around in your chosen shoes. Don't feel embarrassed. Are they still fitting snugly? Can you wiggle your toes? Are your heels held firmly in place?
• Finally, the best advice of all. If your current trainers are the most comfortable you've ever worn, don't be tempted to try something new. Simply buy another pair.