How to choose running shoes?

In one of the texts about choosing running shoes, I read a sentence that stuck deeply in my memory. It went something like this: This choice is where the difference between running and looking for excuses not to run begins. Exactly.

Someone who goes online to look for comfortable running shoes may not yet know what awaits them. There will be hundreds of websites and advertisements, which means that in this maze it is almost impossible to distinguish reliable - and above all: useful - knowledge from marketing and strange recommendations of Internet influencers. So, in order not to be discouraged, we decided to simplify this entire process as much as possible with this text.

What should the ideal running shoes be like?

The short answer is: comfortable . Simply.

However, you must remember that there are no universal , great shoes that will suddenly make you achieve Olympic results. We have different feet and different needs. This must be taken into account when purchasing. But at the same time you need to answer a few questions: do you run marathons or jog in the park? Are you going to run every day or only on Tuesdays and Thursdays, when is gym day? How many kilometers do you do per week/month? Answers are important. For example, shoes with high cushioning are great for long, leisurely distances, but because they're heavier than standard running shoes, they can slow you down. So a lot depends on how, how much and where you run. And: why. So it's worth defining your goals precisely . You will choose different shoes if you run (or intend to run) on the street , different ones if your route leads through a forest or an area that is not an asphalt road. In the latter you have to be able to cope with sand and mud. If properly selected, they will ensure comfort during training and reduce the risk of injury and pain, which may occur, especially in people who are just starting training.

Choose shoes that match the specific features of your foot.

Before we go to a specialist store - or the Internet - to buy shoes, it is worth knowing the answer to a key question: how is my foot built? The terms "pronation" and "supination" will be helpful here . Pronation is the way the foot rotates inward while running (or walking). There are three types of foot structure in this regard. A pronator has flat feet, so his (or her) foot rolls across the entire width of the ground, so such people are recommended shoes that have support from the inside of the shoe. This is to avoid tilting the foot excessively inward. Neutral construction is simply about ensuring that the foot performs the correct, not excessively tilted movement while running. Such people should buy shoes that cushion , but without a foot stabilizer. Supinators place excessive load on the outer edge of the foot (too little pronation occurs with a high arch ). People with this type of foot structure should consider buying shoes with good cushioning .

That's right: raise! People with normal arches should choose shoes with stabilization systems . They usually have a slightly curved shape with a sole made of two different materials. Those people who have a low arch should choose shoes with support systems (motion control). These are quite stiff shoes, the kind that can control the movement of the foot. They are usually heavier than others. Those who have a high arch should choose shoes with cushioning systems . These are soft shoes with a flexible sole.

Armed with this basic knowledge, we can navigate more easily when purchasing shoes. Or go to a specialist store for help in choosing. It is also worth remembering that running shoes should be one size larger than the size we normally wear. This is because the foot works differently when running than when walking.

Bibliography:

1. Ingrid Skjong and Amy Roberts, How to Choose the Best Running Shoes for You, August 11, 2022, New York Times.
2. Jonathan Beverly, “How to Pick the Right Running Shoes” June 13, 2022, runnersworld.com
3. HOW TO CHOOSE THE RIGHT RUNNING SHOES FOR YOU, runnersneed.com, accessed November 9, 2022.
4. How to Pick the Best Running Shoes, runningwarehouse.com, accessed November 9, 2022.