How to choose running shoes for running?

It is quite difficult for many people to independently choose clothes and shoes, especially if they are intended for certain purposes, for example, practicing some kind of sport. A huge number of shoe models are presented in stores, but it is rather difficult to dwell on one thing. This article will help you understand how to choose running shoes without resorting to the help of specialists who are more interested in promoting only certain brands.

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How to choose high quality shoes?

If you do not trust the sellers, then try to figure out how to choose running shoes on your own, taking into account the terrain, the conditions in which you will train and your feet.

Important! As a rule, friends simply advise their favorite brands, but it is necessary to soberly assess the situation, to understand that each person is individual, so you should also choose shoes carefully and carefully.

If you wear the right shoes, then you will not feel discomfort, pain, significantly reduce the risk of accidental injury. In addition, your money will not be wasted. Below we give some of the most important factors that should be guided in this matter.

Foot type

It is necessary to determine the type of your feet, and also find out what kind of lift they have: normal, low or high.

If you can’t decide, then do a simple test at home: take a basin with water, dip your foot in it, then put it on a piece of paper, see what happened.

Depending on the result, you determine the type of foot:

• Normal arch. If you see half the arch on the sheet, then your feet have normal pronation. This is the most common option, which means that you can wear shoes of any model.
• Low arch. If your foot is imprinted almost entirely, then this indicates a low arch. More often when running or walking in people with such legs, the entire load falls inside. This means only one thing - you need a model with increased stability or motion control.
• High arch. If only heels and foot pads were printed on paper, then you are the owner of a high arch. In this case, the feet turn while running and walking outward. Soft shoes with good flexibility are appropriate here, since they allow you to absorb shock as much as possible.

Important! It is also recommended that you purchase an additional insole to support the arch and heel. They are sold separately, have different characteristics and size.

Pronation of the feet

Pronation is determined by the number of contact points of the feet with the floor surface. There are three types of pronation:

• Excessive pronation. In this case, all points of contact are aligned inward, which threatens to stretch the muscles of the legs and feet. She also has a low arch. In order to avoid problems, it is better to select models with motion control and a high level of stability in order to smooth out such anatomical features.
• Inadequate pronation. When running or walking, the common ground shifts outward. The foot has, as a rule, a high arch. Therefore, it is reasonable to give preference to shoes with additional cushioning, which allows absorbing and softening impacts.
• Normal pronation. With this structure of the foot, the points of contact are evenly distributed.Any shoe is suitable, the main thing is that it be flexible, allow you to control movements and provide good support.

Running surface features

Having decided on the type of foot, be sure to evaluate the surface condition of the area where you plan to train most often. Running sneakers are selected based on whether the surface is coated with asphalt, primer or artificial material.

Given this factor, the following types of sports shoes can be distinguished:

• The most popular and affordable models are for practicing on a treadmill or asphalt. They are intended in particular for running on smooth and hard surfaces - on highways and sidewalks.
• Products for practicing on rough terrain along paths have a rough tread pattern, thereby increasing their stability. They have a hard sole, a special coating on the toes, perfectly protect the foot from stones, often falling inside.
• Models with a minimalist design weigh a lot, have increased flexibility, but are not able to provide the proper level of support. If you decide to buy just such sneakers, then keep in mind that your legs will have some time to get used to them.

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Rules for the purchase and replacement of running shoes

Many believe that special shoes are needed only for those people who run at least 80 km a week. This is mistake!

Even if you run less, it still does not exclude the risk of injury due to improperly selected sneakers or their premature wear. Next, we will provide basic recommendations that will help determine which shoes are best for running:

• Stand straight and look at your foot: if the distance between the tip of the toe of the shoe and the longest finger is equal to the size of the thumbnail, then give preference to shoes one size larger than what you are currently wearing.

Important! This is important because the legs often swell during exercise.

• Try to run around the store or along the nearest sidewalk to understand how suitable the selected model is, whether it is comfortable for you.

Important! Be sure to check with the consultant about the possibility of returning the purchase if it does not suit you for some reason.

• Remember that sneakers should be changed every 300-500 kilometers. It is better to record the date of purchase, so as not to miss this moment. Even by yourself, you will feel that they are wearing out, pain will begin to appear in the hips or knees.

Important! Do not spare time on choosing high-quality, really suitable shoes, because this way you will prevent injuries, your workouts will become more comfortable.

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How to choose your own running shoes?

If you have not yet decided how to choose a running shoe, then this guide will definitely help you.

Tip 1

Prefer a model specifically designed for running. You may already have tennis sneakers or basketball shoes. But such shoes are only suitable for occasional runs.

If you really intend to go jogging, then understand that you only need specialized shoes designed for this sport. After all, running involves the regular execution by the foot of repeated movements, their multiple placing on the ground and backward shocks from it. Therefore, sneakers should provide maximum grip on the floor, comfort when running long distances, give the legs the opportunity to breathe during training.

Tip 2

Pay attention to high-quality shoes, but too expensive models are also not worth considering here. The cost of such products increases not only due to marketing, but also the use of high-quality materials, testing and design. In most cases, the difference is quite noticeable.

Important! High-quality lining, which is used for the manufacture of soles, significantly prolongs the service life of products, provides comfort when moving. The frame should securely fix the foot. All this affects the price. But chasing only the popularity of a particular brand is not worth it.

Tip 3

The ideal choice is the right size. To correctly determine the size, it must be taken into account that the heel must be fixed securely:

• Try to lace up your shoes, but not tight so that you can move your fingers.
• The distance between the toe of the shoe and the thumb should be at least 5 mm, since the feet swell when running.

To avoid circulatory disorders, do not over tighten the shoelaces.

Important! Shoes should also provide good ventilation. Many models have a mesh insert on top that allows the foot to breathe. Breathability should be consistent with weather conditions. If the region where you live, rainy and cold weather prevails, it is better to give preference to a minimum level of ventilation.

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Stock footage

When deciding which shoes are best, try to avoid making rash decisions. This is a rather difficult task, but to achieve good results in sports, you will have to spend a lot of time. High-quality running shoes minimizes the risk of injuries and significantly increases speed performance, endurance, and therefore - the effectiveness of training!