It is 13-weeks to the International Marathon of Mauritius. This week the training programs follow a ?stepback? week where the distance is reduced allowing the body time to recover. How are you doing? How are your knees, ankles, feet after last week?s big weekend?

Running shoes need to absorb shock, control motion and be durable. Choice of shoes can make the difference between comfort or pain, progress or injury. With all the different shoes and special features available on the market, buying a pair of shoes can be daunting. My experience is that shop assistants don?t fully understand your feet nor their shoes. It?s time to get familiar with your feet!

During normal running and walking, the outside of the heel strikes the ground first. The foot rolls inwards and flattens out along the longitudinal arch. This action is called pronation. The foot then rolls through the ball. Most runners who develop an injury either roll out too much (under-pronate) or roll in too much (over-pronate).

Look at your shoes. Almost everybody will see heavy wear on the outside of the heel. The indicator is the wear on the forefoot. If most of the forefoot wear is: on the inside then you over-pronate; on the outside then you under-pronate; uniform then you have a Neutral step.

Next, wet the bottom of each foot and stand on a piece of paper. After a short time, step off and trace the outline with a pencil. Observe your footprints.

Once you have determined your foot type, match them with the correct shoe type. Shoes fall into three main categories: cushioned, stability and motion control. The midsole construction provides these features and different manufacturers have proprietary technologies such as air, gel and high-tech plastic materials.

The Normal Foot has a normal-sized arch. The footprint shows the forefoot and heel connected by a broad band. A normal foot lands on the outside of the heel and rolls inwards slightly to absorb shock. It doesn?t need a motion control shoe. Best shoes: Stability shoes with moderate control features. These offer a blend of cushioning, medial support and durability.

The Flat Foot has a low arch. The print looks like the whole sole of the foot. It usually indicates an over-pronated foot. Over-pronaters generally have very flexible and unstable feet, which leads to different types of overuse injuries. Over-pronation is the most common cause of running injury.

Best shoes: Motion control shoes, or high stability shoes with firm midsoles and control features preventing your foot from rolling in too far. Avoid highly cushioned, highly curved shoes, which lack stability features.

The High-Arched Foot leaves a print showing a very narrow band between the forefoot and the heel. A curved, highly arched foot is generally under-pronated. (The foot rolls outwards at the ankle). It?s not usually an effective shock absorber. Best shoes: Cushioned (or ?neutral?) shoes with more flexibility to encourage foot motion to roll inward (absorbing shock). Avoid motion control or stability shoes, which reduce foot mobility.

Once you have determined the correct shoe type, the next important consideration is the proper fit.

Measure both feet - shoes should be fitted to the larger foot.

If you wear orthotics, take them to see how they fit inside the shoes.

Check the toe-room. Press your thumb into the shoe above your longest toe. There should be a thumb?s width to the end of the shoe. Toes should be able to move.

Check the widest part of your foot. The shoe shouldn?t be tight, but your foot shouldn?t slide around.

Your heel should not slip and rub as you walk or run

Test shock absorbency of the mid-sole by pressing the material. If it?s very spongy, it may not provide the shock absorbency required by heavier runners. If it?s too taut, it may be inappropriate for lighter runners. Make sure the running shoe sole flexes where the foot flexes.

Try several brands and models in the type of shoe that you need - they will all have a different fit.

Once you?ve found a pair, jog around outside ? feel the shoes in action.

Running shoes generally last up to 1000km. The midsole usually wears out first: creasing of the midsole material in areas of high load, parallel to the ground.

Marathon Pace: Various charts and formulas predict your marathon time using your best recent 10-kilometre time. One formula multiplies your 10-K time by 4.66. A 10-K race finished in 45 minutes predicts a 3hr 30 minute marathon time (or average 8-minutes per mile).

Richard Mohacsi is a Director of Summit to Sea Adventures. He has trained for and finished several endurance events. These include running mid-distance races, half-marathons and full marathons; the 132-km white water Avon Descent in Australia; and a number of cycle endurance races in New Zealand. He has trained in mountain survival and has hiked extensively in the Himalayas.