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*Overview of the best according to the editors of Healthy Food Near Me. About selection criteria. This material is subjective, is not an advertisement and does not serve as a guide to the purchase. Before buying, you need to consult with a specialist.
The right shoes make running easier, protect your feet from impacts, increase cushioning, and reduce the risk of joint and ligament damage. But in order to find the right pair of shoes, you need to take into account the structural features of the foot, the weight and size of the foot, the type of run, the sole material and other parameters. Today we will tell you how to do it and what you need to pay attention to when buying.
Types of running shoes
Depending on the type of running surface and running speed, sneakers are divided into:
Trainers for long runs and workouts – universal model of sneakers. They are used for running on asphalt and flat hard surfaces. Cross-country shoes provide a good level of cushioning and protect the athlete from possible injuries by supporting the foot well. They can be divided into three subspecies:
Stabilizing (Stability) – recommended for runners with normal arches and neutral pronation – moderate overpronation (for what pronation is – see “shoe selection options”). They reduce overpronation, better support the arch and ankle during movement, and reduce pressure on the joints.
Cushioning (Cusion) – suitable for athletes with a high arch of the foot and neutral pronation and hypopronation. The main function of the model is cushioning and shock protection.
Motion control – recommended for runners with a low arched top and moderate to severe overpronation, overweight. These shoes have a wide and hard sole and a tight upper. They limit excessive movement of the foot and additionally support its arch.
trail – designed for cross-country running. They are great for overcoming rocky and loose surfaces, mud, off-road. In principle, this is an improved version of conventional crosses. They provide better ankle and tongue protection, as well as better grip on surfaces (soft, hard and slippery) due to a more convex, durable and “sticky” rubber outsole. However, these models weigh more than other types of sneakers and provide poor ventilation.
Racing – suitable for speed running (sprints, intervals, fartleks and competitions). They are lightweight (less than 250g) and have less foam (often with studs) soles than conventional shoes, allowing for more natural and dynamic foot movements and aiding the athlete’s speed. But such models do not absorb shocks well – they are not suitable for regular training and long-distance running.
minimalist – in terms of weight and cut, they resemble racing ones. They are extremely lightweight and have a thin sole, but unlike racing shoes, they offer little to no arch support. These models mimic natural barefoot running and provide minimal cushioning. They can cause injury to untrained athletes.
Criteria for choosing running shoes
Pronation and arch of the foot
Pronation refers to the position the foot takes on contact with the ground while running and walking. The arched arch plays the function of a natural shock absorber when placing the foot on the surface – it reduces the impact force several times.
Normal foot placement is called neutral pronation. Athletes with a neutral pronation are suitable for most models of sneakers. If the arch falls inward and the foot does not flex well, this is called overpronation, and if it is outward, it is called hypopronation.
Overpronation is often combined with flat feet. Athletes with such an arch of the foot should not run in sneakers with arch supports. Hypopronation can be determined by the so-called “clubfoot” run. Runners with this arch need to choose shoes with more cushioning and arch support. Overpronating and underpronating athletes will experience increased pressure on their joints and ligaments if they choose the wrong running shoes, which can lead to pain while running, walking, increased fatigue and injury.
To determine your type of pronation, you need to consult an orthopedist or do a little “research” at home. To do this, wet your foot and step on a clean sheet of paper. If the footprint has a very narrow stripe between the heel and the balls of the foot, it is underpronation, and if the arch of the footprint is solid and wide (without a noticeable notch), it is overpronation.
Size
Running shoe sizes often differ from the standard sizes we are used to. The standard 38th size of women’s sneakers, for example, will correspond to a 38,5 or 39 size. This is due to the fact that sneakers should sit more loosely than casual shoes. Therefore, do not be alarmed if a larger shoe size fits you when trying on.
Never buy shoes that are too tight. Running shoes do not need to be broken in. They should be comfortable from the first step.
Make sure you can move your toes while wearing the shoe, even if it is tightly laced. At the same time, there should be about 0,5–1 cm of free space between the longest toe and the toe of the shoe.
It is best to choose running shoes in the afternoon or after a long walk. In this case, the leg will be more voluminous and flatter (just like after a run).
What is the best shoe material
sole material
EVA (ethylene vinyl acetate) – foam, very similar to rubber. It is most often used in the manufacture of shoes for running both on asphalt and off-road. EVA is considered an environmentally friendly material because it does not use chlorine in its production, and EVA can be further recycled into children’s play mats and regular foot mats. EVA provides high flexibility to shoes, it is resistant to hardening and cracking, prevents UV radiation, does not absorb water and remains elastic even at sub-zero temperatures. This material is well suited for women’s sneakers, because. shoes for the fair sex should be as light and flexible as possible. However, EVA has its own shelf life – after you run 450-500 km in such shoes, the foam will lose its properties.
TPU (thermoplastic polyurethane) – came to replace ethylene vinyl acetate. It is more durable and wear-resistant, and its cushioning ability does not change even at low and high temperatures (EVA properties deteriorate in cold weather). In addition, TPU absorbs shock well and returns the received energy like a spring, which improves the quality of running. Thermoplastic polyurethane has a serious drawback – a lot of weight.
Carbonized rubber – used in the production of the outer part of the sole of trailer and regular crosses. Increases abrasion resistance, durability and cushioning.
foam rubber – used in some areas of the sole to increase elasticity and protect against impacts.
Gel “inserts” – necessary for additional softening of blows.
Top Material
Synthetic leather – elastic, durable and abrasion-resistant material, obtained in most cases from nylon and polyester. It is lighter than genuine leather, dries faster and is more breathable.
Genuine Leather – strong and durable material. It is poorly breathable, causing the foot to sweat. Not suitable for running in the warm season.
Nylon and nylon mesh – Durable materials most often used to reduce the weight of sneakers and increase breathability.
TPU Small, abrasion-resistant overlays (often located near the heel and arch of the foot) help to increase the durability and stability of the shoe.
Мембрана – the inner layer between the lining and the outer part of the product. It blocks the penetration of moisture and wind, allowing the foot to breathe. However, the breathability of membrane models is lower than that of non-membrane ones. It is recommended to choose cross-country shoes with a membrane for the off-season and winter.
Attention! This material is subjective, is not an advertisement and does not serve as a guide to the purchase. Before buying, you need to consult with a specialist.