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When buying sports shoes, the most important factor influencing the choice is its purpose. Therefore, for training in the gym and running on the street, you will need shoes with different performance characteristics. You need to buy them not in a fashion boutique, but in a specialized store, where there is a fairly large selection of models and there is an opportunity not only to try on shoes, but also to test them. And how to choose the right shoes, read below.
Features of sneakers for running and training in the gym
Sneakers for running and training in the gym perform different functions and differ in a number of technical parameters.
Running shoes
The main goal of all running shoes is cushioning. This means that they must absorb the shock load to the maximum, which negatively affects the joints and spine. In addition, they should be comfortable, easy and safe. Therefore, good models for running on the street should have:
- elastic non-slip sole that easily bends in the front part – products with a low tread are suitable for running on asphalt or rubber tracks, and for training on rough terrain, where there is mixed soil, a lot of roots and stones, with lugs (they may have a tread 4–7 or 8–10 mm);
- upper made of practical breathable material;
- hard overlays at the toe and heel.
You also need to pay attention to the drop – the difference between the height of the heel and toe:
- for running from the heel, shoes with a high drop (5-9 mm) are needed;
- for a natural running technique that involves coming to the middle part of the foot, it is more advisable to buy shoes with a minimum drop.
And additional “options” that are in many models will help to improve depreciation: air cushions, foam or gel inserts.
Important! The resource of one pair of running shoes is 500–800 kilometers, depending on the intensity of training. And when the resource of sneakers is exhausted, they need to be changed, since shoes with a large “mileage” cease to perform their function qualitatively. See also: How to avoid running injuries?
Gym sneakers
With sneakers for the gym, everything is a little more complicated, because several types of training can be implemented indoors, and special shoes are provided for each.
- Fitness. When it comes to aerobic exercise, it makes sense to buy running shoes with high cushioning. And for gym goers, shoes with improved protective properties that can provide foot stabilization are more suitable.
- CrossFit. For multifunctional intensive training, there are special shoes for crossfit. And as an alternative, you can use models on a flat and fairly dense sole with good cushioning and stabilization characteristics.
- Weightlifting and strength training. Here the best option are weightlifters – shoes with a flat sole and a slight rise from the toe to the heel. They are rigid, securely fix the foot, contribute to the correct distribution of weight and perfectly relieve the load from the ankle during the squat.
How to choose sneakers: 3 simple rules
So that sports shoes do not create trouble, and training is effective and brings only positive emotions, you need to choose sneakers taking into account:
- Purpose, mode and operating conditions of training shoes.
- Size – shoes should be half a size larger, then it will always be comfortable in it. And it is better to go to the store in the evening, when the legs are a little swollen.
- Structures of the foot (pronation). Most models are designed for neutral pronation wearers who evenly trample shoes when worn. If the athlete’s sole is erased unevenly, this must be taken into account. Those who tread on the inside of their shoes (this is called overpronation, and it occurs due to the low arch of the foot), will need shoes with a hard insert in the inside of the sole – they will provide good stabilization. And users with underpronation (caused by a too high arch of the foot) who trample outward shoes need models with increased cushioning and rigid elements on the outsole.
Expert advice. It is necessary to try on sneakers in the store in a pair, immediately adjusting the lacing. And then you need to do some exercises in them. See also: How to swing legs correctly?
The most popular training shoe myths
- Myth 1 – The models I’ve seen in ads are always the best!
No, they can use innovative ideas, but it’s not a fact that the cost of such sneakers is justified. And in the end, they may not suit you due to individual characteristics.
- Myth 2 – Sneakers of different brands are the same!
Not! Each brand has its own block, according to which all models are produced. Also, there are always differences between shoes of the same brand, and a pair of sneakers from one lineup is not always as comfortable as another. And popular brands like to make changes in design – and now the new model does not sit as comfortably as we would like.
- Myth 3 – Sneakers should be chosen once and for all!
No, sneakers, by and large, are consumables. Don’t forget that you change as you train, your leg muscles become stronger, and you may need to change shoes as you train. You definitely shouldn’t use the same shoes on the street and on the treadmill.
- Myth 4 – One pair of sneakers is good for all sports!
Most likely, this approach to choosing shoes can lead to injury. It must be borne in mind that different shoes are needed for different loads.
- Myth 5 – Good running shoes will make me faster!
Absolutely not. Properly selected shoes can facilitate classes and protect against possible injuries, and sports results depend only on you and on your work on yourself.
By putting into practice everything that you learned from the article, you will be able to find the perfect pair for both running on the street and for training in the gym. Read also: Protein – myths and reality