CUSTOMIZING SHOES: 4 Things You NEED To Know BEFORE You Start!
How to choose running shoes? Plain sneakers won't work
Running is one of the most popular types of workouts. In running, his simplicity captivates - he got up, put on his shoes, went out into the street and ran. Especially in summer. To avoid injury and get the most out of your workouts, you need to choose your running shoes responsibly. We've learned what to look out for when shopping for sneakers.
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Running Shoes Features
Cushioning . It is often located in the heel of the sole, but it can be in the toe or evenly distributed over the entire sole. Today, many well-known manufacturers make sneakers with cushioning elements. They absorb shock and minimize injury. When choosing such shoes, pay attention to your weight. The larger it is, the more cushioning elements should be in the sneakers.
Outsole . A very important point in the selection of running shoes. The sole determines how much load your legs and spine will receive. It should be flexible and soft at the front of the shoe. The heel should have abrasion resistant rubber inserts.
Material Workmanship . Running shoes are never made from leather or poorly breathable materials. Rigid elements of the upper of the sneaker can only be in the heel part. And at the same time, contact with the leg is minimal - do not rub or put pressure on the Achilles tendon.
Lacing . It is better if its loops are not united by a rigid bar, then this will allow the sneaker to be pulled tighter along the leg. The lacing itself should be crossed asymmetrically - closer to the inside of the foot.
Weight . Running shoes don't have to be lightweight. It is better for amateur athletes to use technological models that are equipped with shock-absorbing inserts, fixing elements and other helpers. Accordingly, the weight of the shoe also depends on the equipment. But it is better if the weight of the pair does not exceed 400 g.
Size . It is better to measure running shoes in the evening, when the foot is slightly larger in size. At the same time, choose so that the thumb does not reach 3-4 mm to the toe. For what? The fact is that while running, the foot increases both in length and in width. And if your shoes are close to your feet, you risk corns or more serious injuries.
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What else to consider when choosing running shoes?
Running consultant in STRIDE store ShamilShikhanov : The main thing is to understand what goal a person sets for himself when he starts running. First of all, you need to find out how long a person has been running, in which sneakers and on what surface. Pronation and excess weight are also important to consider. We have a treadmill in our store with which we can determine the pronation of a person in different sneakers. For example, overpronated people need shoes that are well cushioned. The treadmill test is sufficient for the initial selection of running shoes. And if a person wants to thoroughly study the problem of choosing the perfect running shoes, you can contact our partners MySportExpert. They have a special apparatus that makes personal insoles. There you can also do running biomechanics, that is, see how you run and what problems there are.
Pronation is a natural movement that causes the foot to roll inward. Sneakers should be chosen considering these features of the foot. The choice of sneakers that take into account such features of the foot is less, but you can always use orthopedic insoles. How to choose them correctly? For over-pronated people, it is better to pay attention to the insoles with an instep support, they will increase cushioning and save your knees. While hypopronatics are not allowed to wear them, as they are likely to twist their legs.
You can determine your pronation by eye, but if you want more accurate recommendations, you need a Gait analysis. First, you rate a sneaker by how it feels: how comfortable it is. Then the specialist records your run in the selected sneakers on camera. And a special program analyzes your overall body position during jogging, posture and angles in the joints of the legs at different phases of running.
Since it is summer and many have gone outside to train, it is important to pay attention to the surface on which you plan to run.
- For running on asphalt and other hard, flat surfaces, sneakers with a smooth, soft sole are suitable.
- For soft soils and dirt trails, a tread-patterned outsole will improve traction and recoil.
If you considered all the factors when shopping for running shoes , feel free to go to training. But try alternating between new and old for a couple of weeks to allow your body and your shoes to adapt. And remember: only running shoes are good for running!