It is a good idea to have your gait analysed before you buy your first pair of running shoes. Most people’s feet roll slightly while they are running and the amount and direction of the roll ? or ‘pronation’ ? will determine the kind of support your feet need.
In addition to getting shoes with the right kind of support, you will need to make sure that the shoes fits properly. Your feet will expand slightly while you run and the more time you spend running, the more your feet will swell. This means it is a good idea to have trainers that are very slightly larger than your normal shoe size, but not so large that they chafe while you run.
Make sure that your shoes are not just the right length but also the right width. Most stores have sizing tools to help you to measure the width of your feet. You should also take into account the type of socks you like to wear. Some people like to wear very thin socks, which will have almost no impact on the fit of the shoes, while others prefer thick, fluffy socks, which could make a big difference to the fit.
Finally, consider your weight. If you are relatively light, then almost any properly-fitted running shoes will do the job. Heavier runners, however, will need a shoe with a lot of support and may need to replace their shoes more often because the repeated impact of their weight will wear down the support more rapidly.
Note that everyone, regardless of their weight, should replace their running shoes regularly ? at least after running a few hundred miles, but more often if they start to show signs of wear and tear.