hi! i'm a relatively new recreational runner who averages around 15-25 km a week (at a very leisurely pace). i bought my running shoes about 6 months ago at harbourtown in perth without knowing if i had foot issues apart from just being generally unfit. i currently wear a brooks inspire 5, which is quite an old model and a neutral shoe. initially, i had some problems with my left knee (pain and clicking), but after the physios at work had a look my feet they told me the reason was probably because i needed a bit more arch support due to flat feet - left more than the right. i've never had a formal assessment of my gait done by a pod or physio.

since then, i've put in a pair of orthaheel off the shelf orthotics and i've been doing fine pain-wise, although i notice my left leg tends to give me some complaints when i up the distance i run. otherwise, my shoes have been working pretty well for me.

i only run for fun and exercise, and the longest run i would ever aspire to achieve would be a 12k tops (city to surf here in perth ). in line with this i have a few questions regarding my next pair of shoes.

1. around about when should i replace my running shoes? are they about ready for retirement? should i try the same kind?

2. what shoes are good with the kind of feet i have? any suggestions? i'm a bit wary of buying a new (more high tech) pair only to find that it's not a good fit after spending heaps on them.

advice will be highly appreciated!

Hey smartybear,

Thanks for wearing Brooks!

The Inspire has mild support, however if you need more support to prevent your feet from rolling in, you might like to try Adrenaline, Addiction....it will depend on the shape/width/etc of your foot. Cushioning and shock absorption may also help in reducing some of the pain your experiencing.

I would suggest definitely getting a proper assessment done by a pod or physio so that you are on the right track when choosing your next pair of shoes - they can probably even recommend a model or two to try.

Feel free to email me if you've got any questions, or would like more info - info@runhappy.com.au

Run happy!

1) Shoe life depends on the shoe and the runner (racing shoes usually have shorter life, heavier runners often wear out cushioning faster, etc) but a ballpark figure is about 1000km - so maybe around a year for you.

2) I second the recommendation above to to get a proper assessment from a podiatrist, it'll help you avoid injury as well as avoiding inappropriate shoe purchases so it's worth every penny! Peak Podiatry are one of the best in Perth for runners, if they can squeeze you in. They have treadmill cameras so can actually show you in slow-mo what your foot is doing each step.

Presumably the flat feet are causing overpronation (ankle rolling in too much as you step). If so it's pretty common, I'm in the same boat. I too run with off-the-shelf Orthaheels for the modest amount of arch support they provide, but the pod identified the need for a little more medial support and just modified the Orthaheels accordingly (i.e added some extra foam).

It often takes a while to get used to orthotics because, due to gait changes, some muscles get used more/less. As always just listen to your body.

With the right orthotics you can pretty much go for whatever shoe you find most comfortable - or get the pod to recommend a few options.

Edit: Thought I should clarify the final sentence.. Many shoes have pronation control which may lessen the need for the orthotic to compensate for it. Usually you'll just be shopping for a neutral shoe if you have proper orthotics.. but again, your pod knows best