How to choose running shoes for individual parameters

Love to run? Are you sure you are doing everything right? After all, running is not exercise: for training to be safe and effective, you need comfortable shoes. But how to choose it? What criteria to focus on? What must be taken into account, and what can be neglected? Our article today is a kind of review of running shoes. We are sure that by the end of reading you will have already made your choice. Let's get started!

Inexperienced athletes are surprised: why are ordinary sneakers not suitable for these purposes? Does it really matter what kind of shoes are worn by a person who runs “for the soul”? Undoubtedly, there is a difference. Even if you are a non-professional athlete, your body still takes on increased stress when jogging. The feet work in a completely different rhythm, the spine experiences more tension than when walking. And if these overloads are not compensated in any way, the risk of injury is high.

It is this task - compensation for increased loads - that sports shoes perform. Moreover, the price or brand is not the main factor that you need to focus on when choosing running shoes. It is much more important to take into account three other criteria:

• desired training intensity;
• the surface on which you will run;
• features of setting the feet during jogging.

To choose the best running shoes for running, you need to consider three factors at once. And now we will tell you in detail which ones.

Criterion one: the intensity of the loads

How to choose running shoes based on this indicator? Very simple! All you need to do is determine the approximate frequency and duration of your workouts.

• Do 15-20 minutes on the treadmill every one or two days? Special shoes are not needed: the canvas of the projectile will save you from injury anyway, and the loads are not so great as to harm the body. So choose any comfortable sneakers - and go!
• Do you choose long or high-speed treadmill runs every few days? Simple sneakers made of breathable fabric - perforated or with a mesh - will do. Shoes should have some cushioning. This is indicated by the increased heel height.
• Do you train outdoors at an average speed of 13 kilometers per hour for at least 30 minutes at least twice a week? Or maybe you are overweight (more than 78 kg for girls and 84 for guys? In both cases, you need special running shoes with high-quality shock-absorbing elements.

Now that you've learned what your outdoor running shoes should be, it's time to move on to the second parameter - the type of running surface.

Criterion two: a place to train

This criterion is one of the main ones. It is no coincidence that running shoes are divided into two varieties:

• trail running shoes designed specifically for trail running;
• asphalt - as you might guess, for training on asphalt.

Let's now look at each of the groups. trail sneakers are real all-terrain vehicles. The upper part of them is very durable, in addition, most models have a Gore-Tex membrane that removes excess moisture well. The tread has an aggressive pattern that provides good grip on wet or bumpy ground. Since the ground absorbs better than the asphalt surface, the soles of the trail “SUVs” are stiffer and, as a result, the impact is dampened worse.

Running in trail running shoes on asphalt roads is not recommended. But also in the Belovezhskaya Pushchas and dense thickets. The ideal surface for such shoes is beaten paths in fields or forests.

But the best friends of all slimming ladies are asphalt sneakers. They are exactly what you need if you are going to run around the city or at the stadium.

The main task of such sneakers is to correctly extinguish the load on the legs upon landing. Few people know, but at this moment the foot takes a blow equal to six times the athlete's body weight. Therefore, the soles of asphalt crosses are necessarily equipped with shock absorbers, which are shock absorbing “foam”, which is located between two layers of the base material.

The best running shoes for running on asphalt should have a quality sole made of EVA material (a substance called ethyl vinyl acetate) or its durable lightweight counterpart - Super EVA.

Doubt how to choose sneakers for running on asphalt by the type of shock absorbers? Look for one of the following markings on the sole: Gel, Air, Grid, Adiprene, and Absorb, Wave or Hydroflow. These are the designations of the highest quality shock-absorbing elements.

In cheaper models, the shock absorber is located only in the heel, and in more expensive shoes it is also located in the toe. Therefore, the above markings can meet you both in the heel area on the sole of the shoe, and in two places at once. Which option to prefer depends on your “landing” when running. And it, in turn, directly depends on the structure of the foot and the speed of training. Train slowly or suffer from flat feet - shoes with one shock absorber are suitable. If you have a high instep and work out intensively, look for “two in one”.

Ideal for overweight people - sneakers with two Gel shock absorbers. The advantages of elements of this type are in the ability to absorb shock in the same natural way as the tissues of our body.

Criterion Three: Pronation

Do not be afraid of an unfamiliar word: this is just the setting of the legs while jogging. How to choose the right running shoes for this parameter? Depends on the individual characteristics of the body:

1. Are the feet as parallel as possible? This means that pronation is neutral, which is ideal for an athlete.
2. Socks a little "sloppy" inside? This means underpronation - for running this is also pretty good.
3. Socks "look" outwards? This is what hyper- or overpronation looks like. Runners with this “diagnosis” have a hard time: the muscles of the legs get tired very quickly, painful hard calluses can form on the feet. Basically, this situation occurs in people who are overweight or neglected flat feet.

For the first two cases, shoes of the “neutral” category are best suited. For the third - sneakers of the "stability" group with a special insert, which significantly limits the turn of the foot outward.

How to choose running shoes in the store, focusing on pronation? Explain the problem to the sellers, if necessary, show how exactly you put your feet while jogging. When ordering online, make sure your shoes are labeled Stability or Cushion.

Best running shoes 2016-2017

Recommendations are recommendations, but what could be better for a doubting beginner than specific names and models? Especially for you, we have compiled our own ranking of the best running shoes of 2016-2017. Ready instructions for use!

• Asics brand. Take a closer look at the Oberon 10, Pulse 7, Phoenix 7, Gt-1000 4 models. All of them are fairly inexpensive, simple and reliable workhorses.
• Mizuno brand. The most popular among runners are the Ultima 7 and Rider 19 models. Comfortable and very high-quality shoes deserve a high place in the ranking of running shoes!
• Saucony is pleased with two great options at once: the Ride 8 is suitable for middleweight athletes, the Triumph ISO is for heavyweight runners.
• The Adidas Glide 6/7/8 Boost is a model line that is one of the leaders in the ranking of running shoes. It is almost impossible to find more reliable and strong shoes!
• Nike is the best running shoe according to many professional athletes. We especially recommend the Pegasus 32/31 models.

We tried to briefly tell you which sneakers are best for running. Of course, there are many more parameters that you should pay attention to. Therefore, we advise you to always consult with a sports store consultant before buying. But in any case, you already have the basic knowledge. So, we are calm: you will definitely make the right choice!

NOTE