How to choose running shoes for a marathon
Sport And Fitness / / December 30, 2020
Tigran Kocharyan
I ran a marathon in Moscow in 4 hours 57 minutes. Adidas store manager.
I am passionate about jogging and have been helping buyers choose sports equipment for six years. The first question I ask for those looking for marathon running shoes is "What is important to you about running shoes?" Nine out of ten answer: "Comfort".
The pros run a marathon for the final time. They opt for a lightweight shoe with no cushioning because for pros, speed is more important than comfort. Hobbyists perceive the marathon as a personal challenge or sports tourism. It is more important for them to overcome the distance without calluses and injuries.
The article will be useful to those for whom running comfort is more important than speed. Recommendations are less relevant for athletes who run a half marathon in less than 2 hours.
What should be a marathon sneaker
A running shoe has three main parts: an upper, a sole, and an outsole. Each element affects the feeling of running in its own way. The upper is responsible for fit and comfort. The outsole affects cushioning and stability. The outsole is responsible for traction and durability.
Depending on the weight of the athlete, the length of the distance, the type and purpose of running, the requirements for the components of the sneakers change. If in professional athletes, the lack of depreciation is compensated by correct running techniquethen amateurs need a high level of depreciation. A beginner can hurt his knees if he runs without it.
In order for the marathon to be remembered with vivid emotions, and not with trauma, you need to know what shoes for a marathon should be.
- The upper keeps the foot tight. If your foot dangles in the shoe while running, there is a high risk of injury to the ankle. To avoid damage, pay attention to the heel lock, lateral lock and upper material.
- The outsole is cushioned. Shock-absorbing sneakers are soft and shock-absorbing. If the outsole is stiff, the shock is applied to the knees and increases the risk trauma. The sole for running shoes is made from various types of foam. Eva and Boost cushion the best.
Damping is especially important after the 35th kilometer. During this period, a marathon runner may feel a sharp inability to run further. Athletes call this condition the marathon wall. Shoe cushioning helps a tired athlete run by reducing muscle strain.
- The outsole is durable and non-slip. During the marathon, it may rain, and by the 20th kilometer your legs will noticeably get tired. To avoid slipping, the sole of the shoe should grip well. The material and design of the outsole affect the hitching and durability of the sole. You can check whether the sole is slipping or not on the treadmill at Sportmaster. In Moscow and St. Petersburg, the RunLab running laboratory will help test sneakers.
- Lightweight. The lighter the shoe, the less overall weight it carries runner. To find out the weight of the shoe, read the characteristics of specific models. For example, on Nike's website, this option can be found under the Product Information tab. On the Adidas website, the weight of the sneaker is in the Description tab.
What mistakes are often made when choosing sneakers
Buying used sneakers
The sneakers look like new in the photos. But wear is judged by the sole of a running shoe. Cushioning and traction are compromised in sneakers with worn outsole. To avoid injury, I advise you to purchase sneakers in the shop.
Buying sneakers without trying on running socks
Running socks are thicker than regular socks. If you try on sneakers in regular socks, it's easy to make a mistake with the size. Therefore, take running socks with you to the store so as not to buy shoes that will be cramped.
Buying sneakers back to back
In the store, shoes are tried on statically: sitting or standing. But while running, the foot is tilted. Because of this, the toes rest on the sneakers and press on the toes. If you buy running shoes back to back, you can damage your nails. To avoid injury, I recommend purchasing running shoes half a size larger.
Buying sneakers the day before the marathon
Running in unworn shoes can cause blisters and chafing. So that the legs adapt to the fit of the shoe, before marathon I recommend running at least three times in new shoes.
Buying sneakers just because of the beautiful design
The beauty of the equipment is important at the start, as long as the athletes have the strength to look at each other. But the 30th kilometer is easier for those who have relied on the comfort and safety of sneakers. Therefore, I recommend choosing shoes taking into account their manufacturability.
Which marathon sneakers are worth buying
Together with Artyom Bautin, running the instructor of the Sportmaster store, and Dmitry Bubnov, the manager of the Streat Beat store, have collected suitable models that are worth looking at.
For men
- Hoka One One BONDI 6 →
- Hoka One One CLIFTON 6 →
- Asics GEL ‑ NIMBUS 22 →
- Adidas ULTRABOOST 20 →
- Adidas ADIZERO BOSTON 9 →
- Nike Zoom Pegasus Turbo 2 →
- Nike Zoom Fly 3 →
For women
- Asics GEL ‑ CUMULUS 21 →
- Hoka One One CARBON X →
- Asics GEL ‑ KAYANO 26 →
- Adidas SOLARBOOST ST 19 →
- Nike Air Zoom Vomero 14 →
- Nike Zoom Pegasus Turbo 2 →
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