If you decide to go jogging, the first step is to choose a quality pair of shoes. Different shoes are designed to provide varying degrees of support and cushioning. There are various factors to consider when shopping for sports shoes.
Obviously, in training, you can practice in ordinary shoes, not paying attention to their purpose. However, if you want to feel comfortable and minimize the risk of injury, you should choose your shoes responsibly.
How to choose sneakers for running - tips, options
- Choose athletic shoes at the end of the day. As you move and tend to burden your legs, they change in size and swell slightly. Therefore, when trying on, the chance to choose comfortable shoes that does not press during training increases.
- Wear socks - a must in which you train.
- Sports shoes made entirely of leather are very attractive but impractical. We recommend choosing shoes that represent a combination of leather and fabric, while allowing air to circulate.
- Do not wear athletic shoes with synthetic socks. The consequences can range from getting fungus to bad odor.
- High-quality sports shoes for women and men are different, due to the peculiarities of gait, posture in both sexes.
A few things to think about before buying a new sneaker:
Depreciation rate
There are different types of depreciation. Can go evenly over the entire sole, or just on the heel. Therefore, when choosing, first of all, it is necessary to assess the training area, only then select shoes with a suitable degree of shock absorption.
Sole
Outsole: Bottom, solid outsole usually made of rubber for added durability and grip on the road. Sometimes the outer p is made using light carbon.
Midsole: midsoles are designed to provide shock resistance while running.
- Because of the importance of proper cushioning, the midsole is one of the most important parts of a running shoe.
- Most midsoles are made of foam, polyurethane.
- There are sneaker models that use a combination of materials in the midsole or use advanced designs such as air-filled bladders or compressed materials to improve the performance of the shoe.
Shoe top
Top covers should be flexible and soft. It is best to keep the top of the shoe made of flexible and stable rubber that will protect the toe from heavy load.
Manufacturing material
- Choose sneakers that combine different fabrics.
- This will help you achieve a greater level of comfort while jogging.
- The skin protects the leg, but does not allow breathing.
- And all-fabric sneakers don't provide the protection you need.
Lacing
- It is better to purchase sneaker models with asymmetric lacing.
- It is desirable that the lacing is located closer to the inner part of the foot.
- In addition, for greater comfort, it is best when the lacing loops are not constrained by a rigid bar. Thus, there will be the possibility of displacement, thereby ensuring a snug fit of the foot in the shoe. This is very important when running, because it will protect the foot from slipping or from slipping off the shoe, and, as a result, getting injured.
Insole
Better to give preference to models with breathable insoles. The advantage will be the ability to replace native insoles with orthopedic ones.
Shoe weight
- A running shoe is much lighter than a workout shoe.
- Running shoes must be lightweight, otherwise the runner will tire quickly and will not be able to start normally.
- In addition, despite the low weight, no more than 300 grams, the shoes must be equipped with a strong, reliable sole for protection.
Runner gender
As mentioned, the anatomy of a man and a woman is different, so sneakers will be different:
- First of all, women weigh less, so they will need softer cushioning and more protection for the Achilles tendon.
- Therefore, the heel height will be higher than that of men's sneakers.
Shoe size and width
According to statistics, choosing the wrong size is the most common mistake people make when buying new sneakers. 85% of people wear shoes that are too small.
- Make sure that the new pair of shoes fits at the widest part of your foot and that the heel fits snugly against the back.
- The block should not squeeze your leg.
- And the fingers should be able to move and not be pinched.
- It is important that the front of the shoe does not squeeze the side of the foot.
Manufacturer
Today the sneaker market is represented by many manufacturers. Models from different companies have a similar design and are responsible for similar functions.
But there are also distinctive features in the design. Therefore, in order to choose a company, you need to measure and test different sneakers, and then choose the most suitable option.
Types of running shoes
For running on asphalt
Environmental conditions: Consider what types of terrain you will be running on most. If you will be running on tarmac pitches, soft shoes with soft soles will do. A mid-cushion running shoe perfect for running on tarmac.
For the gym and equipped treadmills
Gym shoes may not look very different from asphalt running shoes. Treadmills have a sufficiently flexible surface that does not give a strong impact to the knees, so shoes with a hard sole, strong cushioning are not needed. The main rule of choosing sneakers for the gym is comfort.
For trail running
Running on dirt roads or park paths requires choosing a shoe with a stiffer sole.
For off-road running, you will need additional protection in the form of lateral support, which will protect the leg from injury.
Choice of sneakers by seasons
If you live in a climate zone that experiences significant climate change during the seasons, the type of sneaker you can use may differ depending on the season.
Running in warm and cold weather are two very different situations, and the choice of running shoes should reflect this:
- If you run during the winter months, then you need shoes with ample cushioning. It is worth noting that the ground at such a time becomes more rigid, which means that the recoil will go stronger. The ground will be more slippery, so a shoe is also needed to provide the foot and ankles with adequate support.
- In the summer, the shoes should be well breathable to ensure maximum comfort.
When should you buy new sneakers?
Instead of judging your need for new shoes based on the amount of visible wear and tear, strive to replace your shoes after every 400-500 kilometers you run - running in excessively worn shoes is traumatic.
The American Runners Association recommends the following tips for new shoes:
- Try a few different pairs of sneakers from different brands to match your foot profile. Most running shoe stores will allow you to run through the store to check them out.
- Try each pair for about 10 minutes to make sure they stay comfortable after wearing them for a while.
- If possible, it's a good idea to buy two pairs of sneakers that you can alternate during your workout, extending the shoe's lifespan.
Choosing a running shoe is not an easy task. There are many factors to consider: type of run, terrain, training season, gender of the runner, material, lacing, weight, and other influencing factors. In addition, knowing the full anatomy of the foot is essential to choosing a good pair of sneakers to practice comfortably in.
That is why it is recommended to choose in specialized stores, where the sales assistant can analyze the gait, choose comfortable shoes and give advice that will help in the future.
Also, do not forget that your health will depend on the quality and correctness of the selection of sneakers, and not only legs, but also the whole body. Buy wisely and practice your benefits.
