April 11, 2019

How to find the perfect trainers for you

By Genny Owen
4 min read

Tackling her first marathon this year, she's done all the legwork so you don't have to.

Neutral running shoes, shoes with cushioning, structured shoes, shoes for under pronation or over pronation, shoes for trail running or road running...Got a headache already? This is just some of the terminology you might have come across in your hunt for your first pair of running trainers. Whilst they are arguably the most essential part of your running gear and important to get right, it really doesn’t have to be that confusing!

First things first, you might be asking why you even need a new pair of running trainers. Won’t those old shoes stuffed in the corner do? Perhaps, but the likelihood is they’ll have seen better days and will do more harm than good. As your feet pound the pavement, your shoes and feet will be subject to wear and tear. So why not give them a little love by investing in a decent pair of running trainers? Not only can they help to avoid injuries, aches and pains, a new pair of kicks is a great way to get you psyched for your first run, as well as look and feel the part!

So where to start. Below you’ll find a couple of pointers to help you navigate through the wonderous world of running shoes…..

The Fit

Comfort is key. We’re all different and so what works for your friend might not necessarily work for you. Try a few trainers out and see what suits. Most retailers will let you hop on their treadmills so you can get a proper feel for the shoe. Running trainers should give you a light, free-feeling, not be heavy or cumbersome. A key point to note is also shoe size.

In general, it’s advised that you go up at least half or a full shoe size for running. Why you might ask? Well when running, your foot hits the ground with more impact and to compensate for this, they tend to spread out further, meaning your standard shoe size might feel a little too cosy. A simple test when trying out trainers is the ‘thumb test’. Essentially, making sure your heel is at the back of your shoe, if you can place just a thumb between your big toe and the end edge of the shoe, it should be a good fit!

The Jargon

There are SO many different types of running shoes out there but to keep things simple, you can generally split them into two categories, neutral vs structured shoes. A neutral shoe will do the job for most people. It’s good for people with underpronation, normal to high arches, mid to fore-foot strikers and those with a lighter frame. Structured shoes offer more support and stability, so are better suited to those with low to normal arches, people who overpronate or are even injury prone!

But hold up, what on earth is pronation you might ask? This just simply means the degree to which your foot rolls as you run. Overpronation = inwards, underpronation = outwards. This can be helpful in determining which shoe type is right for you. If you’re unsure on any of this, I’d highly recommend getting gait analysis so an expert can assess the way you run and help you figure out what’s best for you. Most running shops offer this service free of charge nowadays but if not, as mentioned, a neutral, cushioned shoe is often a good starting place!

Variables

You might already have a pair of suitable running trainers. Great job! But remember, overtime, they’ll lose their shock absorption and grip, thus stability, so they do need replacing from time to time. On average, running trainers should be changed every 6 months or 300 miles (whichever is up first). It’s also useful to consider what surface you’re running on. Just as there are cars designed for road racing or offroad, so too are running trainers. Trail running shoes for example might be bulkier and will give you more grip on the unstable terrain, whilst road shoes may be lighter, given the smoother terrain so choose wisely.

Get the gear

Hopefully the info shared has shown you that buying your first pair of running trainers doesn’t have to be over-complicated; but that taking the time to find a decent pair is worth it. Whilst it’s all down to personal preference, below are my choices to help you along the way…..

Asics - Roadhawk FF - a good women’s shoe for those on a budget

Brooks - Ghost 11 - a great neutral, cushioned shoe for women

Adidas Ultraboost - a slick, neutral men’s shoe for those looking for an extra lift

Asics Gel Nimbus - a sharp, men’s cushioned shoe to absorb impact and give you a boost running

Get inspired

Still unsure about all this Gait Analysis malarky? Runner's Need has created a short, simple, step by step video to explain how analysing the way you run can help in choosing the perfect running shoe for you.

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The Challenges Women Face in Running and How It Impacts Participation

Running is often lauded as one of the most accessible sports—just lace up your trainers and go. However, for many women, the barriers to participation go far beyond the logistical. While safety concerns are frequently highlighted, deeper systemic issues like access to the sport and unequal treatment are also preventing more women from running. It was a topic keenly discussed at our In Her Stride panel held at the end of November, with key members of the female running community including Sophie Power, Tasha Thompson, Rehana Mawani and Emily Shane.

Before we kick things off however, we should highlight that female participation in running events is growing, and this is a great thing! According to data from Let’s Do This, women in their 20s are the fastest-growing demographic in event participation this year. However despite this, women are still 16% less likely to run every week compared to men. This disparity is particularly striking given that women report higher levels of personal benefits from running, such as improved fitness, better sleep, and reduced stress.

The reasons for this are complex and personal, however we have broken down three key challenges discussed during our panel and the solutions explored that could help address them.

1. The Pressure of Pace

One of the biggest hurdles for many women is the pressure to run faster. Despite the average UK woman’s running speed of 06:37 min/km (according to Strava), most run clubs don’t cater to this with the slowest pace often around 6 minutes per km. Add to this the relentless focus on personal bests and fast times on social media, and it’s no surprise that many women feel too intimidated to join in.

Thankfully, there are starting to be more people rebelling against this speed obsession, including our panelist, Emily Shane. Emily has been leading the charge to encourage more women to disregard pace and focus on the experience of running to drive uptake amongst women. Initiatives like events without cutoff times and more inclusive pace groups at running clubs are vital to creating a more welcoming environment and broadening the benefits of running to the experience and community.

2. Perception of Sport in Schools

One of the topics hotly discussed was how for many girls, the barriers to enjoying physical activity start at school. Puberty, coupled with changing bodies and fluctuating emotions, can make sports feel daunting and uncomfortable for teenage girls. Research highlights this disparity: only 38% of girls enjoy sport and exercise compared to 53% of boys, and just 26% of girls feel confident in physical activity versus 43% of boys.

The panel emphasised the need to address this such as:

Introducing a wider variety of sports and fitness activities to cater to different interests
Providing more supportive and confidence-boosting PE kits.
Showcasing more female role models in sport to inspire young girls.

By addressing these issues at the school level, we can foster a love of sport that lasts into adulthood.

3. Treatment at Events

This is a topic that panelist Sophie Power, founder of SheRACES is incredibly knowledgeable and passionate about. Even at organised running events, women often experience unequal treatment. From “unisex: t-shirts (which are actually designed for men) to a lack of sanitary products in portaloos, these "small things" can collectively make women feel like an afterthought. Prize money inequality and rigid event policies—like no deferral options for pregnant or postpartum women—further highlight these disparities.

Thankfully, initiatives like the 50:50 campaign by Threshold (a campaign to get 50% of women at Ultra startlines vs. the current average of 30%) and the advocacy work of SheRACES are driving change, and there are many amazing event organisers such as Maverick, Threshold, Why We Run and many more, that are working hard to make their events are inclusive as possible for women.

Despite these challenges, the panel and attendees felt overwhelmingly optimistic about the future of running for women and the benefits it brings us. Progress is being made, however we all need to add our voices to the conversation to help more women get into the sport and reap the benefits.

Some Helpful Resources‍

Here are a few helpful resources. This list isn’t exhaustive by any means, however is a good starting point for those looking for inspiration on where to start.

Female friendly events:

Female Only Run Clubs

From Radio to Race Day: Hattie Pearson’s Path to Endurance Event Glory

Hattie Pearson is the type of person who doesn’t just dabble in fitness (or most things…!) She dives in headfirst, often with no hand-holding (except, perhaps, metaphorically). From her first triathlon in 2021 to a series of jaw-dropping endurance feats in 2024, she’s been redefining what’s possible with determination, community, and a big ‘YES’ attitude.

Just say YES

Hattie’s ‘yes’ streak started when a friend and her decided to do a sprint triathlon together. “We had such a great time,” Hattie recalls, “and I was like, I want to do more of this.” That spark quickly turned into a blaze of ambition. By the following year, she was competing in Outlaw triathlons and even signing up for a full-distance Ironman—before completing her first half-distance event. “I didn’t give myself the choice to not carry on,” she says.

The Power of Community

For Hattie, discovering the 10IronWomen network—a group committed to gender parity in triathlons—was a game-changer. “It’s amazing to see a community encouraging women and non-binary folk to show up,” she explains. “Seeing others doing it made me think, I want to be a part of this.” That sense of solidarity and shared purpose has been a recurring theme, whether she’s lacing up for a winter triathlon in the Alps or a grueling ultra-marathon closer to home.

A Year of Big Goals

This year, Hattie set herself a dizzying list of challenges. She swam 500 kilometers (yep, that’s half a million meters!) and tackled a range of events, including a winter triathlon complete with ski touring, the Étape du Tour cycling challenge, and her first ultra-marathon. Each was hard in its own way—whether it was battling snowy trails with crampons or smashing out seven-and-a-half-minute miles for 13.1 miles. But for Hattie, the difficulty is the point. “Every time I achieve something I thought was impossible, I remind myself: I can do hard things.”

Balance and Burnout

With goals that ambitious, fitting it all in can be a challenge. Early mornings help. “I’m one of those people who can get up at 5:00 a.m,” Hattie admits, however it also takes a lot of discipline. With her work on Hits Radio starting later in the day, she carves out time for training, dog walks, and the occasional tantrum over broken goggles. “I’ve definitely had those ‘forgetting-my-swimming-costume’ moments,” she laughs. But her key to staying motivated is simple: keep it fresh and fun. Whether it’s joining her triathlon club for training or trying a completely new event, keeping it fun and different is the secret to staying motivated and on track to reach your goals.

Advice for Aspiring Endurance Athletes

For anyone looking to follow in her footsteps (or strokes), Hattie has this advice:

Be patient. Results don’t come overnight, and the journey is as important as the destination.
Stop comparing. “Your journey is completely your own. Social media only shows the highlights,” she reminds us.
Find your community. Whether it’s a running club, a neighbor for early morning jogs, or an online network, accountability and camaraderie make all the difference.

What’s Next for Hattie?

In 2025, Hattie plans to tackle her first multi-day event, the Monster Triathlon. Admittedly it is as scary as it sounds, kicking off with a 5K swim in Loch Ness, followed by a 1,000-kilometer bike ride to Windsor, and wraps up with a casual 50K run to London(!). Her goals also include more open-water swimming, trail running, and maybe—just maybe—an even bigger endurance challenge. (Though definitely not swimming the English Channel: “No way am I swimming through jellyfish without a wetsuit!”)

Hattie Pearson’s journey is more than a personal triumph. It’s a testament to the power of showing up, saying yes, and proving that with the right mindset, anything is possible. Whether you’re tackling your first 5K or dreaming of an ultra-marathon, Hattie’s story is proof that the finish line is worth the hard miles. And when you cross it? You’ve won your race—medal or not. 🏅

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Make your own electrolyte drink

Why spend on expensive sports drinks when you can make a natural, hydrating electrolyte drink right at home? With just a few simple ingredients, you can create a refreshing blend packed with essential minerals and hydration-boosting properties. Perfect for fueling your workout or post-run recovery, this homemade option keeps it natural, affordable, and effective.

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Ingredients:

1 pinch of high-quality sea salt
Small piece of fresh ginger, peeled
500ml coconut water (e.g., Rebel Kitchen)
Juice of 1 lime
Fresh mint leaves

Instructions:

Prepare Salt & Ginger: Add a pinch of sea salt and the peeled ginger to a blender.
Add Coconut Water & Lime: Pour in the coconut water, squeeze in the lime juice, and add a few mint leaves.
Blend & Serve: Blend until smooth, pour into a glass, and garnish with extra mint. Enjoy your refreshing, hydrating drink!

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