One of the commonest causes of injury when you’re just starting to get fi t is wearing the wrong footwear.

Your trainers may be the wrong size, or just the wrong type for your training. Expert advice and fi tting can save a lot of pain and expense later.

Do some research online, then try on a few pairs that fi t your budget to make sure they are comfortable. Look for a shoe that supports your foot correctly and copes with Scottish weather. If you’re doing a 10K or a marathon, then go to a specialist running shop for advice. They’ll determine how your feet hit the ground and can then recommend the most suitable shoes.

For the gym, make sure your trainers have good cushioning at the heel and ankle and replace them when they become ‘fl at’ with a worn out insole or the outer sole is worn away.


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