In case you missed our IG live with Emma Kirk covering all things shoes, running and lacing (which we annoyingly didn’t save), we’ve handed over to Emma to recap the best bits.

What does heel strike/toe strike mean?

Heel strike simply landing with your heel(rearfoot), toe (forefoot)strike is landing with the front of your foot! There is no right or wrong, it is all to do with individual anatomy and over stride.


Your opinion on the new Nike technology?

The new Nike technology is interesting and a leap forward for trainer tech throughout the shoe industry. It’s forcing all brands to start showing their new tech off which is great news for us as runners!


Best exercises to strengthen your feet + ankles?

Using a towel and a spiky ball are my two key go to tools. Simple single leg balance work/hop and holds also are key. Using a towel, picking it up and placing it down with your toes is a great exercises. Repeat it until fatigue, then roll out your feet with a spiky ball to help ease foot tension!


Switching up shoes? Some for fast, some for steady?

I suggest having two shoes in rotation to help with shoe life but also for differing activities. Personally, I use my UnDer Armour HOVR Machina for Long and easy runs, then I use my HOVR Velociti for my speed and tempo runs.

Could a change in trainers prevent injury?

New trainers are needed roughly after 400-500miles. Use a tracker like MapMyRun, Strava or your own plan to know how long you’ve been using your shoes. Another reason could be if a new injury crops up, changing shoes and making sure they are right could be the answer. At least once every 9-12 months for most runners.


Cheap trainers with insoles, or expenses trainers to fit the foot?

Cheap trainers with insoles is like having poor foundations for a house and then trying to build on top of them! There’s no point in a top of the range insole that could set you back £500 for a custom insole; when just spending £90-£150 on a shoes (that is correctly fitted for you), could be the best outcome!


Different lacing techniques?

There are 3 mainly lacing types for wider feet, for high instep and one for heel lock. Using the extra hole at the back of the shoe is a simple way to lock the heel in. Creating a window on top of the foot for high instep and finally, replace the shoe, missing out the bottom eyelets can help wider feet.


Find more trainer and training info from Emma here.


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