How to choose running shoes
Miscellaneous / / May 22, 2022
It is believed that people with a large weight should consider shoes with good cushioning, and runners with flat feet should choose shoes with arch support. At the same time, many recommendations have no scientific basis, and some of them even contradict research data. Below we will analyze what you should really focus on when choosing.
1. Choose the right level of sole cushioning
Typically, cushioning is provided by a foam midsole that absorbs the impact of the foot on the ground. This is supposed to protect the knees and back from repetitive shock loads and, in the long run, from pain and injury.
At the same time, several studies showed1. C. K. Curtis, K. G. Laudner, T. A. McLoda. The role of shoe design in ankle sprain rates among collegiate basketball players / Journal of Athletic Training
2. D. Theisen, L. Malisoux, J. Genin. Influence of midsole hardness of standard cushioned shoes on running‑related injury risk / British Journal of Sports Medicine
3. R. Withnall, J. Eastaugh, N. Freemantle. Do shock absorbing insoles in recruits undertaking high levels of physical activity reduce lower injury limb? A randomized controlled trial / Journal of the Royal Society of Medicinethat the cushioning of an impact-absorbing sole or insole does not protect against sports injuries and may even increaseJ. Kulmala, J. Kosonen, J. Nurminen. Running in highly cushioned shoes increases leg stiffness and amplifies impact loading / Scientific Reports load on the legs, especially when running fast (14.5 km / h).
In another scientific work figured outL. Malisoux, N. Delattre, A. Urhausen. Shoe Cushioning Influences the Running Injury Risk According to Body Mass: A Randomized Controlled Trial Involving 848 Recreational Runners / The American journal of sports medicinethat such a sole can reduce the risk of injury, but only in men weighing up to 78.2 kg, and women - up to 62.8 kg. For heavier people, soft running shoes do not provide noticeable benefits.
Thus, for light weight runners, it makes sense to pay attention to shoes with good cushioning. But at the same time, first of all, you need to focus on the level of comfort.
Walk or even run a little between the shelves in the store. Rate how much you like the cushioning properties of the sole - whether they feel comfortable or annoying and reduce control over movement.
What to buy
- Adidas SOLAR BOOST 4 M sneakers, 17,990 rubles →
- GEL‑EXCITE 8 sneakers from Asics, 6,990 rubles →
2. Rate how comfortable you are
There is a popular opinion that when choosing sneakers, you should considerL. Malisoux, D. Theisen. Can the "Appropriate" Footwear Prevent Injury in Leisure‑Time Running? Evidence Versus Beliefs / Journal of Athletic Training inclination of the foot relative to the lower leg.
People with a high arch of the foot (supination) are advised to take soft shoes with good cushioning. And with flat feet (pronation), it is advised to choose models with inserts to support the arch and soles with elements of different stiffness.
Recommendations checkedJ. J. Knapik, D. W. Trone, J. Tchandja. Injury‑reduction effectiveness of prescribing running shoes on the basis of foot arch height: summary of military investigations / The Journal of orthopaedic and sports physical therapy in a series of studies involving 7,203 military recruits of both sexes and found that matching shoes in this way does not save people from injury. And the experiment with the participation of women Marfon runners showedM. b. Ryan, G. A. Valiant, K. McDonald. The effect of three different levels of footwear stability on pain outcomes in women runners: a randomized control trial / British journal of sports medicinethat popular advice does not help increase comfort and reduce pain.
At the same time, focusing on your own convenience gives good results. In one researchA. Mundermann, D. J. Stefanyshyn, B. M. Nigg. Relationship between footwear comfort of shoe inserts and anthropometric and sensory factors / Medicine and science in sports and exercise with the participation of the military found that 4 months of training in shoes with the most comfortable insoles reduce the amount of stress fractures legs by 13.4%. Moreover, the level of comfort was assessed by the soldiers themselves, choosing insoles from six proposed options at the very beginning of the experiment.
In other studies confirmed1. G. Loo, P. Stergiou, J. Worobets. Improved footwear comfort reduces oxygen consumption during running /Footwear Science
2. K. Van Alsenoy, ,M. L. van der Linden, O. Girard. Increased footwear comfort is associated with improved running economy – a systematic review and meta‑analysis / European Journal of Sport Sciencethat the most comfortable-feeling shoes increase running economy. In other words, they allow you to spend less energy, which means you can run longer and faster.
To choose the most comfortable pair, put on your sneakers, fully lace them up and pay attention to a few points:
- How do fingers feel? - is there enough space for them, do they rest against the toe of the sneakers.
- How does the butt feel. In some models, to increase stability, they make a hard and high heel counter that can dig into the Achilles tendon when walking and running.
- Whether the element is pressing to support the arch of the foot. If you have a pronated foot, a hard insert can rub to bloody calluses.
- How does the top of the foot feel? In some models, the lacing can press on it, and when loosened, provide instability.
Carefully analyze your feelings and remember that even slight discomfort in the store is likely to turn into torture on a run.
3. Pay attention to the weight of the shoes
Every 100 g of weight in sneakers increaseW. Hoogkamer, S. Kipp, B. A. Spiering. Altered Running Economy Directly Translates to Altered Distance‑Running Performance / Medicine and science in sports and exercise energy costs for running by about 1%. It seems like a small number, but in a long-distance race it can play a role, worsening the results.
AT analysisJ. T. Fuller, C. R. Bellinger, D. Thewlis. The effect of footwear on running performance and running economy in distance runners / Sports medicine 14 studies also concluded that weight matters. Scientists have calculated that running shoes heavier than 440 g can negatively affect economy running.
Of course, you should not choose shoes solely on this characteristic, but if two pairs match in terms of comfort, you should prefer a lighter one.
What to buy
- Cloudflyer sneakers weighing 280 g from On, 26,040 rubles →
4. Choose the right size
In order not to be mistaken, go to try on sneakers in the afternoon - after 16-17 hours. At this time, the foot has the largest size, so you will surely make the right choice.
If you're ordering sneakers online, don't rely too much on sizing. Be sure to check the length of the foot in millimeters, but do not think that this is a guarantee of the correct fit. Different brands do not even match these parameters, so some sneakers with a 25 mm insole can put pressure on the toes, while others can hang out like galoshes.
Therefore, carefully read the reviews and order several sizes at once to choose the most convenient one.
5. Do not be guided by the price and appearance of shoes
The price range for running shoes is very wide. A good pair can be bought for 4-5 thousand rubles, while brand new items can cost 20-30 thousand. Whether they will help to run without injuries and increase athletic performance is a big question.
In one researchL. Malisoux, D. Theisen. Can the "Appropriate" Footwear Prevent Injury in Leisure‑Time Running? Evidence Versus Beliefs / Journal of Athletic Training noted that the cost of shoes is not a guarantee of better cushioning and comfort. So do not immediately reject sneakers with affordable prices. Perhaps it is among them that your ideal couple lurks.
Appearance does not affect comfort at all, but it can be confusing and make you choose not the most comfortable shoes. So if you can get away from the color of the inserts and the shape of the sole, the chances of finding the perfect running shoes increase a little.
What to buy
- CORERACER sneakers from adidas, 4 999 rubles →
- Sneakers WMNS NIKE QUEST 3 from Nike, 9 199 rubles →
- FLOATRIDE ENERGY 4 sneakers from Reebok, 11,999 rubles →
7. Test a new pair
If you are a beginner, the distance on the first training session is unlikely to be very long, so you will have time to appreciate all the advantages and disadvantages of the new shoes without the risk of injury.
If you bought sneakers to replace old ones, be sure to do an easy test run for 1-2 km with the ability to quickly return home and change shoes in case the new pair rubs blisters or causes joint pain and muscles.
Read also🧐
- Which is better - running or brisk walking
- Is it true that overweight people should not run?
- How to Start Running: The Complete Beginner's Guide
- How to run correctly - without pain in the joints and tendons
- How to run correctly: technique, breathing, cadence
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