Running shoes. What do you need to know to run effectively and without injury?

The right choice of shoes, as well as any other equipment, is extremely important. Not just any sneakers are suitable for this, but the point here is not the brand, no matter how high-quality it may be. Good running shoes have a wide range of individual characteristics and will help you avoid injuries, prevent excessive leg fatigue and get real pleasure from running.

The first thing to determine is the running surface – it is often the main factor in choosing shoes. Each surface requires its own sneakers, with its own structure and type of sole. So, for running on asphalt paths, it is better to get sneakers with smooth and soft soles, and for rough terrain (for example, jogging along a forest path), it would be better to opt for a harder sole. Including spikes, which will prevent slipping and protect your feet from uneven surfaces.You should give up sneakers right away, as well as sneakers for the gym, since running requires its own special shoes, because this sport involves a specific type of load that needs to be compensated.

7 key characteristics of quality running shoes

Running shoes, no matter what brand they are, have a number of common characteristics.

Weight:

It is believed that they should be as light as possible and not exceed three hundred to three hundred and fifty grams. Modern materials make it possible to create sneakers weighing up to two hundred grams.

Cushioning:

Good running shoes should have a shock-absorbing sole that is reinforced in the heel. Some models have several levels of shock-absorbing inserts, implemented using air pockets, frame springs or inserts made of a softer and more elastic material.

Flexibility:

The toe box and upper part of the shoe should be as flexible as possible, so your fingers won’t get so tired, which will have a positive effect on the distance.

Wear resistance:

A particularly important parameter for running on hard surfaces.In order not to wear out, the sole should have additional inserts made of more wear-resistant rubber. Their most optimal location is on the outside, as well as in the heel, where the main load usually falls.

No rigid lacing bar:

For additional comfort, the lacing loops should not “sit” on the same bar. Firstly, its absence will make the upper of the sneaker softer and more comfortable, and secondly, thanks to this, it will be possible to slightly shift the loops, and therefore the possibility of tightening the sneaker on the foot. In addition, the lacing itself should be more anatomical and shifted to the inside.

Removable insoles:

Each athlete’s foot is individual, which is why the interior space of sneakers is not always comfortable. Good sneakers allow you to change the insoles – for example, with orthopedic insoles or insoles with additional cushioning.

Breathable materials:

When choosing running shoes, you should immediately abandon leather. Because she doesn’t breathe well. Often synthetic or fabric reinforced with synthetic threads fits much better and prevents the feet from overheating.In addition, you should pay attention to individual factors – elevation, pronation and supination.

Thus, athletes with a low arch and strong pronation are recommended to choose shoes with an instep support, but with hypopronation, when the ankle is displaced to the outside and the athlete stands on the outer edge of the foot, running in sneakers with an instep support is not worth it.

About choosing running shoesis very well described in the article. It also discusses priorities in using shoes on various road surfaces.

Personally, I run in Asics gel kayano sneakers. They are great for people with a lot of weight. And I have 100+ kg. correct running technique is also important.Be that as it may, if you often run, it makes sense to approach the issue of choosing shoes with maximum attention. This will allow you not only to demonstrate better results and greater speed, but also to get maximum pleasure from your run, reduce injuries to a minimum, and alsorun without getting tired.