One of the great things about running is that you don't need a lot of specialised equipment to get started. The only essential equipment is a pair of trainers.

First-time runners

Trainers are important for running, even for beginners. If you are planning to do any more than jog around the gym, you should invest in some proper running shoes.

Not owning any running shoes shouldn't stop you exercising. If you haven't done much running before, you will need to start off your programme with some walking, and for this it's fine to wear any pair of sports shoes. At this level, the most important thing is that your shoes are well cushioned and comfortable. Also, they shouldn't give you blisters or rub anywhere.

If you are concerned about whether your shoes are right for running, it's a good idea to take them along to a specialist running shop and ask for advice.

Why do I need running shoes?

Running is a high-impact sport. Unless your feet are well cushioned with shock absorbing materials, the repeated impact on your legs can lead to injury.

Cushioning is important for every runner and is often provided without adding extra weight to the trainer. For example, using air units in the sole of the trainer provides cushioning. In addition, trainers need to be flexible enough for running. Trainers that are not designed for running may have rigid soles. This increases the tension in the calf and can increase the risk of strains in the muscles that run up the front of the shin, which can lead to shin splints.

Another issue for runners is the natural tendency for the foot to roll inwards after the heel strikes. This is known as pronation, and it is a natural cushioning mechanism, absorbing the force from the heel strike and spreading it forwards through the foot. It's important that your running shoes offer the support that you need to help reduce any excessive rolling motion of your feet.

Types of running shoes

When buying your running shoes, don't go for the latest fashions. Concentrate on how they perform rather than what they look like. There are many types of shoe for people with various foot types and running styles.

• Motion control. These shoes are the most rigid and are designed to offer extra support to help prevent your feet rolling inwards too much (overpronation). They should still be well cushioned to reduce impact. They are generally heavy but durable.
• Structured cushioning or stability. These are for mild to moderate overpronators, who need some stability as well as cushioning. They have a mix of cushioning, stability and durability.
• Cushioned (neutral). These shoes are the most flexible, soft and light. They have the least support and the most cushioning. They are designed for people who don't overpronate (neutral runners), people who underpronate, or people who have high arches.
• Lightweight. These shoes are built for speed. They have basic cushioning and support and are used for fast-paced training or racing. High-performance, neutral runners usually use these, because they offer a speed advantage for training and competition.
• Running surface. There are also different types of shoes for different running surfaces. If you are mainly sticking to road running, cushioning is very important. But if you are running over uneven surfaces such as fields (trail running), you will also need trainers that don't twist. These are called torsion control shoes. If you plan to take up running seriously and do some speed training on athletics tracks, you will also need a pair of spikes. These are running shoes with spikes on the soles, which grip to the track to prevent you sliding over.

Buying your first pair of running shoes

Go to a specialist shop - Scarborough Runners go to Sweat Shop (york)

A general sports shop won't be able to offer you the advice you need. If possible, take an old pair of trainers with you so the adviser can check how they have been worn down. You will also need an experienced adviser to watch you run and recommend suitable shoes for you. You will probably be asked to run on a treadmill in the shop, or you may be asked to run up the street outside as the advisor watches your feet. Once they have identified whether you are a neutral runner or if you overpronate or underpronate, and what you will be using the shoes for, the advisor can recommend a couple of pairs of trainers from a range of brands.

Try before you buy

Once a range of possible running shoes have been identified for you, try them all before you decide. Ask if you can try them on the treadmill or take them outside for a short run up the street. If the shop won't let you do this, go somewhere that will. It's important that your shoes feel comfortable, and you need to check how they feel - do they offer enough support? Are they the right weight?

When should I replace my shoes?

Running shoes lose their cushioning after 300 to 600 miles of running, so to help prevent injury you will need to replace them after you have run this distance. Once you can see that the heels have worn down, the shoes need to be changed. Tip - Also check the insole which can be replaced before having to buy new trainers, the insole tend sto wear down far quicker than the shoe itself so also cheack and replace it it ever gets really wet.