Choosing your running shoes will be the most vital aspect of your running. Incorrect or worn-out shoes are the most common causes of running injuries and while the right shoes may not make you run faster, you will run longer and with a much reduced probability of pain or injury.

Always be aware that there is no “best” running shoe, only the best for you: everybody’s combination of feet, weight and gait is unique and will need to be accommodated accordingly. Therefore, you should buy from a specialist running shop, where staff will be able to assess your needs. Ninety per cent of the running done in the UK is on roads so most shoes on offer are built for that purpose, but if you’ll be doing mostly cross-country, buy trail shoes, which are more stable and have better grip. For road shoes, choose stability over lightness; the few grams saved in race shoes or performance training shoes will make a difference only to the fastest runners. For the rest of us, our knees and ankles will thank us for any extra cushioning.

You will need shoes that are best for your particular pronation; the wet feet test (see panel, below) will show what you should be asking for, while a good running shop will assess your gait by watching you run on a treadmill or in the street. This allows them to fine-tune your fitting to counterbalance lower leg movement as completely as possible. Expect to try out several pairs. The fit should be instantly comfortable and feel well supported. Make sure that there is about 10mm (just under ½in) between the end of your longest toe and the shoe, with no independent movement of the heel. Expect to pay between £50 and £90, and to have to buy a new pair after about 500 miles.

For more information on choosing the right shoe, visit profeet.co.uk .

The wet feet test

To find out your foot type, place a piece of coloured paper on a hard floor (not on carpet) and stand on it in bare feet with wet soles. Your imprint should resemble one of the following illustrations:

High arches

High arches usually supinate (sole turned upwards) and lack natural cushioning ability. You will, therefore, need flexibility shoes, with cushioned shock absorption and a curved sole.

Flat feet

Probably an overpronator (sole downwards), you will need heavy, motion-control shoes, with rigid support and a thick midsole to prevent your feet rolling inwards.

Normal feet

Simply look for as much cushioning as is comfortable.

Times recommends

• Live chat: Thrifty ways to update your winter wardrobe
• Is anybody out there really listening?
• Nutrition Q&A: Will eating late make me fat?