Running shoes are very important for beginners because they aid our running, and make it more pleasurable. If it wasn't for running shoes, running would be practically free. Our shoes are important for injury prevention and should be replaced every 400 - 600 miles, in my experience the actual figure is closer to 400 miles. This figure can vary on factors such as the surface you run on and your weight. After this they become useless, and you may as well be running in trainers. When your shoes have died, you should notice new aches and pains. This is the best indicator that new shoes are needed. If you haven't begun running yet, you can use some old trainers when you first start. I wouldn't go over 10 MPW in standard trainers - it's not worth the risk.

When you go to buy your first pair of running shoes, go to a local running shop. Avoid big stores and chains, quite often you will be given the wrong advice by the Saturday assistant. A good running shop will watch you run to discover your biomechanics, for instance are you an overpronator (flat footed)? Or an underpronator? Special shoes can compensate for individual needs and help prevent injuries. Take the socks you wear when running to ensure the best fit (socks should not be cotton - these encourage blisters). It may also be advisable to go at the same time in the day that you run, as your feet will swell up as the day goes on. The shoe should be firm across the width, but not too tight, this can cause numb feet during running. Some running shoes are made in different sized widths as well as length, you may want to ask your running store about this when trying shoes out. You should be able to move your toes quite freely in the shoe, and there should be a few millimeters between your biggest toe and the end of the shoe. Never hesitate to ask for a little run around in the shoes, it is not worth buying the wrong shoes - trust me, never buy shoes with a doubt in mind, if you do, be sure to check out the store's return policy.

Running shoes shouldn't require breaking in. After a couple of runs you will have had a good taste of what your shoes will be like, and if you don't like them - try and take them back. The wrong shoes can cause as much trouble as they can save and this can be very off putting for beginners. Be sure you have the right ones for you. I don't recommend stock piling shoes, as they still deteriorate even when not in use. Rotating shoes increases the life of each pair alongside with treating them with respect. Clean them and let them air out properly, don't just leave them in your sports bag to go stale!