The best running shoes

Most daily trainers last somewhere around 500 to 800 km, depending on your weight, running style, the foam and the surfaces you run on. Replace them when the midsole feels flat, the outsole is worn smooth in places, or new aches appear that go away in a fresh pair.

Stability shoes add firmer foam or guide rails to limit how much your foot rolls inward, which some runners who overpronate find more comfortable. Some research suggests comfort is a reasonable guide, so if a neutral shoe feels fine and you run without pain, you may not need one. A specialist running store or physio can help if you are unsure.

Drop is the difference between the heel and forefoot stack height, measured in millimetres. Most daily trainers sit between about 6 and 10 mm. If you move to a much lower drop, build up gradually, because it puts more load on your calves and Achilles.

Many runners go up half a size from their everyday shoes, because feet swell on longer runs. Aim for about a thumb's width of space in front of your longest toe, with a snug heel and midfoot. Sizing varies between brands, so check fit each time you change models.