How To Choose The Right Running Shoes?

2023 Author: Jessica James | [email protected]. Last modified: 2023-05-21 03:31

The desire to master a new sport is almost always accompanied by a long research of sports stores for the right shoes. Together with the leading trainer of the Global Fitness fitness center (Minsk) Gennady Lyango, we figure out what to do the most popular activities, or simply how to choose sneakers for running.

Run

The key thing to know about running shoes is that they support your walking and running habits without changing them. If, when trying on running shoes, you feel the slightest inconvenience, feel free to put them aside. Jogging demands a perfect fit and good durability from sports shoes.

It's great when you come to the shop assistant and tell him right off the bat how many kilometers you plan to run per week, what terrain do you usually run on and what kind of pronation (the way you place your feet while running) your foot has. Believe me, knowing these facts, he will much faster answer the question "how to choose the right running shoes?" and will select the model you need. But in practice, everything is much more complicated: beginners do not know how much they will run, the terrain, due to the weather, becomes either passable or not very passable, not to mention pronation. Indeed, in addition to neutral pronation, when the load from the impact is evenly distributed over the surface of the foot, there is hyper- and hypopronation. In the first case, the foot falls into the inside, and in the second, into the outside. The type of pronation can be determined by an orthopedist (remember the flatfoot test in childhood?) Or even a consultant in the store. Only in the latter case will you need a treadmill and a camera. The camera will record your running technique, and specialists will be able to analyze it on the spot. Such video analysis is done, for example, in the RunLab store.

Gennady Lyango: “Always choose sneakers at least half a size larger. This is important if you run in the summer and cover long distances. If you suffer from varicose veins or heart failure, then the size of the sneakers can be safely increased by size: swelling of the legs cannot be avoided. The shoe will fit perfectly if there is a distance between the heel and the heel equal to the width of the index finger."

For running, models with a low but massive exoskeleton back (in women's sneakers the back will be higher than in men's) and a rounded toe - during training, the leg should seem to roll from heel to toe. Most running shoes have a small cushion on the heel to help prevent chafing, and the impact should be cushioned in the heel and toe area (with a gel insert like the Asics sneaker or a split sole like the Mizuno). Plastic side inserts are also a plus: they are needed to protect against abrasion. The number of technological solutions used to produce one model of sneakers can go up to several dozen!

The type of sole depends on the type of track you plan to run on. If this is rough terrain (dirt road and - as a bonus - stones under your feet), you need a protector so that traction is maximized and the stones cannot damage the foot. Trail upper is often made with Gore-Tex material, which allows breathability but does not allow water to pass through the shoe. True, Gore-Tex can play a cruel joke with you: in summer it will be hot, and in winter the sole of sneakers can become very rigid (stiff), and it will be uncomfortable to run. Only the off-season remains for training.

If you know for sure that you have flat feet, feel free to get the insoles out of your sneakers and change them to orthopedic ones. Many specialists make insoles that follow the shape of your foot. With active use, they will last a year. But, if the shape of the leg changes and the foot rises, you need to order new ones.

Gennady Lyango: “All sneakers tend to lose their cushioning properties. On average, one pair is enough for 700 km. That is, if you plan to run 7,000 km a year, be prepared to change 10 pairs. But it still depends on both the running technique and the weight of the person. I do not recommend running in sneakers without a shock damping function - it is a heavy load on the back and knees. And such training will only bring you discomfort."

Only marathons or half marathons are suitable for marathons. Compared to traditional models, they are very light (160g per pair), have a thin sole and wick moisture well thanks to the seamless mesh upper.

Gennady Lyango: “I would not recommend buying special sneakers for running in winter. Just wear running socks: there are short ones for summer and long ones for winter. Due to the different weaving technology of the threads in the areas of the foot, heel and lower leg, the foot in the sneaker does not slip, the cushioning inserts provide its support - and the legs are kept warm. These inserts are enough for a long time - you can run off for a year. Well, if the sneaker has a reflective property, it won't hurt in winter."

Crossfit

Many coaches compare CrossFit to the school of a young fighter. This is a very demanding discipline, which for a beginner may seem deadly: the spine will experience heavy loads, and the pulse will go off scale. Your shoes will feel roughly the same while you jump rope, squat, snatch, exercise with dumbbells, etc.

Crossfit sneakers look like weightlifting shoes. From shoes for weightlifters and powerlifters, they got a flat sole, which is responsible for good grip, fasteners in the form of straps in addition to laces (the foot will hold even more tightly in them), a rubberized toe for making planks and a mesh surface for sneakers to breathe. Look for RopePro coated models (like Reebok and Nike), which is made of carbon rubber for better traction when climbing a tightrope - in CrossFit, you can.

Gym

While working out in the gym, you do not need a reinforced sole and spring elements, but the sneakers should have a grooved profile so that the feet do not slip, and a rigid heel counter to protect against dislocations.

The sole in the highest part should not be thicker than 2.5 cm. This is important if your workouts involve strength exercises: the compression load should be evenly distributed. Part of the cushioning is taken over by the rubberized treadmill itself, so exercise shoes can be softer than running shoes. Moreover, they must be elastic. Checking this in the store is as easy as shelling pears: twist them in different directions without fear of bending the sole.

Gennady Lyango: “I don't see any difficulties in doing in the gym in running shoes. Determine for yourself what exercises you focus on during training. If you spend most of your time on the treadmill, then running shoes will do just fine. If you focus on exercises with weights, jumps, planks, then you can use sneakers for crossfit."

Group lessons

During group sessions, the angle of the leg is constantly changing, and jumping and lunges shift the center of gravity. Therefore, sneakers should be with a rounded toe and voluminous soles (these can be found in the section of sneakers for volleyball and squash). It's good to have an extra contour on each side of the sole to provide stability as you move your foot forward, backward, and sideways.

Before starting your workout, find out which surface you will be exercising on - this will also help answer the question "how to choose the right running shoes". On parquet and laminate flooring, good grip is required, which means a more pronounced tread pattern. Sometimes classes are carried out on the carpet - there are enough shoes with a minimal tread pattern. Sneakers must have fabric or mesh inserts that will provide good breathability.

Gennady Lyango: “To protect your legs during loads when moving from side to side, choose sneakers with a high back: the ankle should be well fixed. These models can be used for training in the gym, for strength training and interval training."