How to choose the right running shoes. Choice of sneaker material. Narrow and wide feet, shoe size

How to choose running shoes? Women's running shoes or men's running shoes? Which shoes can you run in and which should you not? How to choose a size and choose a pair of sneakers for yourself, taking into account the characteristics of your feet? Where and what should you wear to run on rough terrain, asphalt, or a treadmill? What are the best running shoes? What to wear for running a marathon? Maybe beginners and amateurs don’t ask so many questions, but if you want to run in comfort, getting pleasure from running and the desired result, then it’s better to understand the issue of choosing sneakers immediately and forever.

From this article you will learn:

— How do a runner’s weight and running experience affect the choice of running shoes?

— For what purposes are sneakers purchased (competitions, training, winter running)?

— How to choose the right size?

— Models of sneakers and their functionality (Table).

— Difference women's sneakers from men's.

— Criteria for choosing running shoes.

The main purpose of running shoes– this is safety. Protect the foot from external damage. Reduce the load on the musculoskeletal system, minimize the number of injuries. Provide comfort for running, improve results in competitions, all other things being equal.

How does a runner's weight and running experience affect the choice of running shoes?

When choosing running shoes, it is also important to consider your own weight. Ranking occurs as follows:

Men: light weight (53-63 kg), medium weight (64-79 kg), heavy weight (80 kg and above).

Women: light weight (43-53 kg), medium weight (54-64 kg), heavy weight (65 kg and above).

The heavier the runner's weight and zero running experience, the more sophisticated sneakers will be required: maximum cushioning, ankle support, foot support. Such walkers will cost more, but think about your health. In addition, driving in a luxury foreign car is much more pleasant and safer than driving in a budget “B” class package. The same applies to crosses.

If you are a beginner, or you have little running experience (6-12 months) and you run like an “amateur” from heel to toe, then you should also choose shoes in the top line of cushioning. Don’t spare money, running for fun and without injury is the main goal!

For “experienced amateurs” who have mastered the running technique, who have already strengthened muscles and ligaments, and are focused on results, they can choose sneakers with a height difference from toe to heel of 5-9 mm (half marathons), around 10 mm. This is what most triathletes and experienced runners run in. They are optimal for starts and training, speed training. For running starts, you can also wear “marathon shorts”, but more about this in the sequel...

For what purposes are sneakers purchased?

Competitions.

Before purchasing running shoes for competitions, you need to answer 3-4 questions:

1) What is your skill level (beginner, amateur, experienced amateur, athlete)?

2) What is your running technique (heel-to-toe, forefoot or forefoot)?

3) What distances do you plan to start at (short, medium, long, ultra)?

4) How do you want to run (record fast, with a personal best, just to run)?

If you are a beginner, then you should not enter the 21 and 42 km competitions without some preparation. Usually this is 2-6 months of training. Yes, running 5 or 10 km without running training (1-2 months) can be a serious stress for the body.

In general, the less experience and experience you have in running, you run heel-to-toe, and you are a representative of the heavy weight running category, the more sophisticated shoes (shoes) you will need, with increased shock absorption and support.

For experienced runners who use a natural (posture) running technique and want to maximize their results, the so-called “marathons” and “half marathons” are suitable. The first, “marathon” shoes, are lightweight safety shoes, without much support for the foot, with a flat sole (height difference from toe to heel 0-5 mm), with minimal cushioning or without it at all. The absence of most bells and whistles in marathons must be compensated for by running technique, the skill of the athlete and strong ligaments and muscles. The second ones, “half marathons”, have medium cushioning, a small difference in height from toe to heel (5-10 mm), and are also suitable for high-speed work and long running.

Workout(medium and long run).

There are plenty of options for running. On asphalt, a concrete embankment, in an arena on a tartan surface, on a treadmill, on dirt or in a park, on rough terrain.

I read somewhere that the density of concrete is 10 times greater than that of asphalt. Therefore, if you make a rating of which surface is preferable to run on, then in order of increasing load on the musculoskeletal system, I think it will look like this:

1) Dirt paths (forest, field).

2) Tartan (polyurethane) coating based on crumb rubber, which is used for running tracks in stadiums and athletics arenas.

3) Treadmill.

4) Rough terrain.

5) Asphalt.

6) Concrete.

If there are no other options other than asphalt, then you shouldn’t be afraid to run on it. The fact is that modern running shoes have sufficient shock absorption and help absorb shock loads.

Sneakers are suitable for running along concrete embankments, in the arena, or on a treadmill " for running on asphalt". Their soles are flatter for greater contact with the surface. To protect the sole from abrasion, special rubber is used. For flexibility, special grooves are used in the toe box, which improve the elasticity of the sole. In the midfoot (the transition point from the heel to the midfoot), some manufacturers use special reinforcing plastic inserts that support the foot and protect against longitudinal twisting. The upper of the sneakers is made of mesh fabric, which allows moisture to escape so that the feet do not sweat. In recent years, seamless upper technology has begun to be used. If you look, you may not find the connection points of the elements as before. The mesh fabric is strengthened with strips or fragments of a special polymer.

Cushioning elements are placed in the heel (for beginners, amateurs and those who do not have a good running technique), the forefoot (for a natural and postural running technique), along the outer edge (for hypopronators). For example, Asics uses gel in its technology for shock absorption, Mizuno uses a plastic insert in the sole in the form of a wave, Nike uses Air technology (air capsules), Saucony foam rubber.

For running in wet and rainy weather, it is better to have a pair with waterproof fabric. If there is no such thing, then upon returning home, wet sneakers should be wiped, the insoles should be removed and placed in a well-ventilated area, but not on a radiator or under Sun rays. Taking good care of your running shoes will help extend their lifespan. On average, sneakers are used in the range of 1000-1200 kilometers. After this period, it is better to purchase a new pair, as the shock-absorbing qualities decrease. And if the shoes are still in good condition, then they can be used for regular, everyday wear or walking.

Almost all running shoes have an insert in the heel that supports the foot and prevents it from spinning during running and from falling too far to the side if you have a foot deformity. The only exception is “marathons,” as we said above, which do not have any bells and whistles and are designed specifically for professionals who have established running technique, developed muscles and ligaments.

The shoe should fit fairly tightly, but the lacing should not pinch the arch of the foot. The foot should not “walk” in the sneaker. Of course have different models, with different pads. For example, some people have a tight fit at the heel, but a looser fit at the toe. If you have chosen your sneakers well, they should not rub your feet. Before going out for a long run, you should first break in your sneakers at home, walk outside and do short runs of 3-5 km. To wear shoes, you need to walk 20-30 km in them. After which, if it doesn’t rub anywhere or create discomfort, you can go for a long run.

Along the ground, fields and forest paths It’s better to choose a pair with a prominent tread, that is, not as flat as for running on asphalt, but also not as embossed as for running on rough terrain. Something in between...

For trail running(rocks, hills, grass, soil, sandstone) you will need special sneakers. They have a deep and pronounced tread for better grip, the toe and side parts are reinforced with durable material to protect the foot and toes from possible sticks and branches. The upper is also made from a more durable, breathable mesh that may have water-resistant properties. This category is characterized by low shock absorption and elasticity.

Winter running.

Winter running shoes are different from all others. The upper is often made of waterproof Gore-tex fabric, added insulation, fits snugly on the foot, has support in the heel, rubber designed for running at low temperatures with a large tread for better stability on snowy and slippery surfaces, low to medium flexibility of the sole .

Summer versions of sneakers are made from lightweight materials, they are “breathable”, wick away moisture well, and are ventilated. Winter sneakers are accordingly made from materials designed for extreme winter conditions. Meanwhile, they should also be convenient and comfortable to use.

The average weight of a summer pair of sneakers is 200-300 grams, a winter pair is around 400 grams.

How to choose the right size?

It is best to purchase running shoes after a long workout or in the evening, when the foot is most elongated. The foot in the sneaker should be comfortable, there should be no pressure anywhere. The heel of the foot should be pressed against the heel of the sneaker and in this position there should be 5-8 millimeters from the big toe to the toe of the sneaker. Some experts recommend taking shoes with an even larger margin of up to 10 mm. When bending your foot at the foot, the toe of the sneaker should not pinch your big toe; there should be some “air” left.

If you do not take these points into account, then soon “rubbing” may appear on your fingertips and the skin will periodically peel off from constant friction. Also, when running for a long time, you can lose your toes: hemorrhage may appear under the nail of the big toe and other fingers. This may appear 3-5 days after a heavy load. Then the under nail will turn black and the nail may peel off. It doesn't hurt, but it's not that pleasant. This happened to me, but after Ironman. This didn't happen at marathons.

In this section, I have attempted to review several running shoe companies. Asics and Mizuno - because I am partial to them, and Saucony - I just like them. Having studied various models, main characteristics and functional features, I tried to present the information in the form of a table. In my opinion, this way you can quickly decide on a new pair for yourself, and also see what you should pay attention to. If you want to enlarge the table, click .

However, if in the table only 7 models of running shoes are highlighted with the functionality of “light runner weight” and “average weight runner”, this does not mean at all that you should not consider the remaining 24 models. It's just that these 7 models have an emphasis on the "light to medium weight runner." Also, if you have “hypopronation of the foot,” this does not mean that only 2 models from the table are relevant for you. Typically, for those who underpronate, models from the “neutral pronation” category are suitable for them. I think you’ll figure it out) Then, enter the name of the model in a search engine, look, buy.

If you need a pair for training, then pay attention to the functionality “for running on asphalt” and “for medium and long distances”. In these categories you will find safety shoes for training. If you are looking for cross-country shoes “for speed running and competitions,” then also look at the “difference” in height from foot to heel. The minimum height difference from 0 to 5 mm is used in “marathons”, 5-9 mm in “half marathons”.

The difference between women's sneaker models and men's.

Just as a woman’s foot differs from a man’s, so do the shoes. Women's feet are smaller, and, accordingly, the last for women's cross-country shoes is smaller in width. Women's sneakers have more cushioning, since women have less body weight, so the sole should be softer. Since women have a narrow heel part, a number of models have a higher heel part to reduce injury to the Achilles tendon, dislocations, and excessive rotation of the foot. The color scheme for women is more saturated and the letter “W” is used in the name of the sneaker model.

Only shoes for speed running and competitions, such as marathons, for example, are the same for both the stronger and the weaker sex.

Criteria for choosing running shoes.

The lower the significance of the criterion, the less attention I pay to it. Go…

Decide for what purpose you need running shoes (competitions, training, winter, running on asphalt, trail)?
Brand. Personally, I look at the brand, evaluate the technology (safety, comfort), and try on how it fits on my foot.
Cushioning, sole (height difference), reinforcing inserts against torsion of the foot, presence of shock-absorbing elements in the heel and toe; wear resistance; tread.
Arch support, insole.
Sneaker upper: fabric (mesh, gore-tex, breathability, water permeability), seams, design.
Heel support as covered with soft fabric
The weight of a pair of sneakers.
Lacing and “tongue” are already proven technologies from well-known manufacturers. That's why special attention I don’t pay attention to this.

Perhaps after what you have read you have no questions left. You can also see the article , and also, it will probably be interesting to see the rating of running shoes, where about 20 manufacturers of running shoes are represented:

If you still have questions, then write comments. All the best.

IN Lately The popularity of various running events is growing (almost every big city has its own half marathon), as well as running clubs (from small amateur ones to all-Russian ones, such as I love Running). No doubt it's great. Beginners coming into the world of running always ask two main questions: what to run in. Every day I answer questions from blog readers, among them there are experienced runners who have owned several models of running shoes, and it is easier for them to give the right advice. It is much more difficult to give competent advice to a beginner. Instead, today I'll share a few tips.

1. You need to go to a specialized running store. It will be very difficult for you to give competent advice, since you have no history of running in different models of running shoes. Thus, I recommend going to a local running store with experienced and knowledgeable employees who can help you. By local running store, I mean a store that specializes in running gear, not a local shoe store. mall or a large sporting goods store. You need to talk to people who know runners and know about running shoes.

2. Try on different models of sneakers. There are many types of running shoes that cover different ranges of softness, comfort, and ease on your feet. I recommend trying a wide range of shoes, from light, flexible marathon shoes to very soft training styles. Try different brands of sneakers. Good store allows you to test the shoe on a short run on the treadmill. Best model- this is the one in which you feel comfortable while running, and not when you are just standing in it.

3. Be sure to choose right size sneaker. Women love to wear all their shoes "butt-toe". I recently came across a girl who for years had been wearing sneakers that were too small for her. After my advice to go up a size in running shoes, she said that she had never been so comfortable running in training. There should be a margin of 7-10mm around the toes. Don't be afraid to take extra sneakers, as it makes sense. Your legs will thank you in the long run!

4. Pay attention to the width of the shoes. We all know that sneakers have different lengths, but it is worth paying attention to the width, since this parameter varies not only from brand to brand, but also among the model range of the same brand. You should aim for the shoe to fit snugly but comfortably in the midfoot and back and not be too constrictive in the toebox. The width of the toe box is probably the most variable dimension in a running shoe. If in the toe part of the sneakers the big toe is excessively pressed against the second, then it is too narrow (or you need to take a model one size larger). Another good test- if you can comfortably move your fingers up and down and move your thumb a little to the side, then you have chosen a model that is suitable in width.

5. During your short treadmill test, remember a few things. As mentioned above, the best option When choosing sneakers, you can take several models with you for short runs. Try to understand how flexible the midsole of the model you are testing is (some like it softer, some like it harder), how well the sneaker flexes, and whether you feel any unpleasant chafing inside. The perfect shoe is one that disappears on your feet.

6. More expensive does not necessarily mean better. Sneakers are getting more expensive every day, and there are even some models that cost around $200. Understand that more expensive doesn't necessarily mean better, and if you feel like you're being forced to buy the most expensive running shoes in the range, then you might not be in the best running store. My favorite sneakers were priced at about $110, and there are plenty of other great styles you can get for much less. There's no need to spend all your money on your first pair of sneakers.

7. Arch height and - do not be intimidated by these terms. For a long time, arch height and pronation have been considered among the most important factors in shoe selection. Some stores and running brands still use this method. The store in my town still has one of those fancy machines that scans your arch and makes shoe recommendations (neutral or stability) based on the result. The problem with this approach is that there has never been any solid scientific evidence to support it, and over the past few years we have learned that it is not a good thing at all. Arch height and pronation can be part of the shoe selection conversation, but they shouldn't be the basis, and if you're told you need a certain shoe to control your pronation, be careful. Pronation is a completely natural movement, and sometimes letting the foot move the way it wants to move is better than trying to control it (there are times when there may be some benefit in controlling pronation, but this applies to injuries that are only related to overpronation). Once again, let comfort be your guide to how you feel while running - it's more important than the pronation category you claim to be in.

8. Take your time with the purchase new shoes. Before you choose new model, go for a few runs in your old sneakers and take note of what you like and don't like. This valuable information will help in choosing a new model. The more data we have, the easier it is to make a shoe recommendation.

9. Be careful with expensive insoles. Some stores will try to sell you premium shoe insoles. There are cases where the use of some types of ready-made insoles is justified, but I recommend delaying this until you have a good reason to buy insoles or your doctor recommends them for the treatment of a specific condition.

10. Let's admit that choosing the right shoes can be quite a quest. Last year, runners came to us who trained at 2-3 different couples shoes before finding the right models to suit their running style. The reality is that it's hard to know what's best for you until you've done a few full runs. Sometimes a shoe you liked will one day stop liking you as you get stronger and faster. Your body will change greatly as you run - you'll build muscle, strengthen your bones, ligaments and tendons, and maybe even lose weight. excess weight. These changes are big, and they are the ones most people who want to achieve. But these changes can make choosing your next pair of shoes more difficult, and you should be prepared to adapt your shoes to your changing body if warranted. As you progress, it will be helpful to rotate multiple pairs of shoes throughout your training. It may cost extra, but you'll be able to enjoy your run more, and you can always donate used shoes to a good cause (and some stores will accept your old sneakers for a discount on a new model).

2016-11-09 13:54:03 +0300

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Do you have aching arches or cramped calf muscles when running? Do your knees hurt after training? If you choose the right sneakers for the street and the treadmill, you can forget about these feelings.

In a good pair of sneakers, you can run to any goal without spoiling your posture or injuring your ligaments, joints and spine. Modern treadmills are an “insurance” against discomfort and injuries, and also a guarantee of regular training and achievement of results. We will try to make your choice easier and figure out what's what.

Sneakers are specialized footwear, the creation of which now uses the most advanced technologies.

The image shows what basic elements the sneakers as a whole consist of.

toebox (toe compartment) - provides freedom to flex the toe;
toecap (sock) - slightly raised from the surface to avoid stumbling;
midsole (sole) - an intermediate sole designed for shock absorption and uniform distribution of the load on the foot;
outsole (sole) - the outer bottom layer in contact with the floor covering, usually ribbed;

The main characteristic of the sole is the degree of twist. Soft and flexible sneakers allow you to more fully use the muscles of the foot and lower leg, but they are only suitable for those who have a well-developed running technique. Athletes who do not like to feel the unevenness of the road will have to choose denser soles.

insole (insole) - a removable element to improve shock absorption and thermal balance;
heel counter - heel designed to maximize foot stability and movement control;
quarter (back) - important element, designed to protect the Achilles tendon, which is vulnerable during running;
upper - the entire upper of the shoe;
cuff or topline (cuff or top line) - a “ring” surrounding the leg.

Now you know how running shoes are designed, let’s take a closer look at the types and key selection criteria.

Main Categories of Running Shoes

Stability, cushion or support (stabilization) - shoes with standard foot support, suitable for people with normal pronation.
Motion control (support) – sneakers for feet with overpronation, are distinguished by a special sole design that softens the shock load. Models in this category protect the foot from falling inward.
Neutral (cushioning) – sneakers for hypopronation, the most powerful shock absorption system. Running shoes help minimize stress on your joints by compensating for insufficient foot cushioning when running.

Important: the degree of pronation of the foot varies and even with overpronation, models of the “stability” class may be required. When choosing running shoes for the first time, you should try them on and only then order them in the online store.

Key criteria when choosing running shoes

The choice of running shoes depends on a number of criteria. Try to base your choice on the structure of the foot and the features of the model. We list the main points, taking into account which you will purchase your ideal pair.

Running technique

For heel-toe running You need sneakers with a high drop and good cushioning.

Running "from the toe" requires lightweight models with thin soles.

When running naturally The landing occurs on the middle part of the foot, just under the center of gravity of the body. The main load goes to the Achilles tendon, choose a model that fixes it well.

The type of surface you are going to run on

Cross-country running shoes are not suitable for winter running, road running shoes are not suitable for dirt running, and vice versa. Experienced athletes have a pair for stadium or track running, sneakers for dirt running, an “asphalt” pair and shoes for winter running.

For synthetic stadium surfaces, running tracks and asphalt, models with non-slip sole. The need for deep tread, reinforced upper and strong cushioning when running on similar coatings No.

Pronation type

Specialized running shoes are developed taking into account the pronation of the foot, the height of the instep and other structural features of the foot. This is important to absorb shock and prevent injury. We will describe it in more detail below.

Running season/conditions

For summer, fabric models with ventilation of different widths are selected. Models with large “ventilation” cells are not suitable for trail runners, as they get clogged with sand and soil. Sneakers with mesh are ideal for road, marathon, stadium or treadmill training.

Off-road running shoes

For winter, choose insulated models with gore-tex coating. Trail running shoes may not be suitable for winter due to lack of insulation. If you plan to run a distance, choose waterproof coverings.

Sneaker size

It is correct to choose a pair that fits snugly to the foot, but does not squeeze it. Before thumb There should be a free space of 5 to 10 millimeters to avoid chafing and injury to the nail.

Convenience

presence of soft ventilation inserts, minimal number of seams;
water-repellent coating (if necessary);
lacing is ideal: without rigid coupling of loops and shifted to the inner edge for precise, tight fixation;
drop height (difference between heel height and toe height) - models with a large drop are usually popular when running “from the heel”, and with a minimum drop - when running “from the toe”;
pad rigidity;
removable insoles.

“Universal sneakers for everything,” which consultants of non-core stores often offer, are models for the stadium or treadmill; they should be considered only if you run for fitness purposes, superficially, and are not preparing for competitions.

If everything is more or less clear with the choice of type and external characteristics of the product, then the type of foot structure should be considered separately.

Pronation type

Asics specialists were the first to suggest selecting running shoes taking into account the pronation of the foot and its placement during running. Pronation - a term from biomechanics. It reflects “behavior” (in other words, deflection) of the foot while walking and running. The human foot is designed almost like a car spring. It “absorbs” the shock load naturally. The arch of the foot serves as the main shock absorber. The way he “works” the surface is influenced by additional factors - the tilt of the foot outward or inward, and the work of the lower leg muscles.

There are three types of pronation:

overpronation- with this type of pronation, the foot seems to fall inward. The entire load during running or walking falls on the inside of the foot, the ligaments are stretched, and this leads to low shock absorption. If you look at a pair of old shoes, the sole will be worn mostly on the inside, so for this type of pronation, sneakers with high stability are suitable.

neutral pronation- this is a variant of the norm when, when walking and running, the load on the foot is distributed evenly. In people with normal pronation, the soles wear evenly without more wear on the toes or heels. When choosing running shoes, light stability will be enough.

hypopronation or supination- this is an insufficient deflection of the foot when moving, which does not allow the body weight to be transferred to the inner arch. The entire load falls on the outer side, and this is where more wear is observed. When choosing sneakers, it is better to pay attention to models with high shock absorption, the sole of which has a thick, hard outsole on the outer part.

Advice: if the foot is problematic, for example, there is severe flatfoot, hallux valgus, or old injuries of small muscles, pair them with sneakers orthopedic insoles. They will protect you from injuries, deformation of the foot and enhance the shock-absorbing effect.

How to determine the type of foot pronation

"Wet" test

The type of pronation is determined using a “wet test”. You need to immerse your foot in a container of water and stand on a sheet of paper, preferably dark.

Overpronation or excessive pronation makes the print look “flat”, like a shoe. The arch of the foot is completely imprinted.
A foot with a neutral pronation will wet the paper more in the area of the big toe, and on the inside of the foot where the big toe attaches to it. The rest of the print will be less bright. The transition between the forefoot and the heel will be subtle.
Hypopronation or insufficient pronation divides the footprint into two parts - the arch of the foot and the heel.

The appearance of foot prints during the “wet” test

False criteria for choosing running shoes

Should you give priority to well-known running brands? Depends on your training goals. If you do not plan to engage in running as a sport, and are actually buying sneakers for cardio exercise, then there is no point in paying much attention to the type of cushioning and the type of gel in the sole. A simple selection of shoes that fit your feet and the presence of shock absorption will be enough.

Experts say that the selection criterion is not the brand or the cost, but how comfortable the shoes are for a particular person. That is, you need to choose a specific model, not a manufacturer.

Is there a difference in brands? Each company promotes its own developments. Popular running brands:

Asics;
Salomon;
Mizuno;
Innov8;
Newton;
Sauconi.

Nike and Reebok have good models, but they have not gained much popularity in the running community. The “trick” of Asics is a gel sole that protects the foot, Salomon is famous among trailers, Mizuno makes shoes for the marathon, Innovate are suitable for cross-country running. Adidas are known as suppliers of national teams different countries, and Saukoni make the widest line of running shoes available in the mass market.

Tip: Stocks can help you save money on running shoes. They contain models of past years that have not lost their qualities, but simply “went out of fashion.” There you can buy top models of famous brands for reasonable money.

What an old pair of shoes can tell you

Don't rush to throw it away! Find out your weak points first!

Using worn-out sneakers, you can determine:

“drop”, that is, the difference between the height of the heel and toe. The more a person wears his heel, the higher the “drop” is required;

the location of the lacing, shifting the lacing to the inner surface of the foot is required when there is increased wear on the outer side of an old pair of shoes;
heel height. If an older pair has worn out heels, you might want to consider shoes with high heels.

What to look for when trying on

Knowing your characteristics will help you make an adequate choice. Usually it is advised to take specialized sneakers, run in them for one season, and understand whether they are suitable or not.

Height, width of the shoe and rise are individual comfort characteristics. When trying on, they are taken into account only empirically. Sneakers should fit the foot, but not fit too tightly, like gym shoes.

So, the first pair of running shoes should be purchased “offline”, in a regular store with adequate salespeople who understand the characteristics of the foot and can choose shoes that match the type of pronation.

We advise you to pay special attention to your shoe size and body weight. It sounds strange, but there are shoes that are not suitable for people with large weights, or that do not correspond to the Russian size range. When the sneakers are on your feet, there should be no feeling that your toes are too loose in the toe of the shoe, and that the sides of the last do not adhere to the foot.

You don’t just need to try on sneakers, but also walk around in them, or try to run.

The sole must flex appropriately to the needs of the runner. Shoes that are too soft for trail or dirt may not be safe. On the contrary, when running on the road it is better to choose more “plastic” models. The higher the runner's weight, the more cushioning is required.

If you are just starting to run, choose classic models with gel cushioning, especially when you plan to run on asphalt.

It is also important to take into account the gender of the athlete. The center of gravity of a woman's body is located differently, and running in men's running shoes can be difficult.

The first fitting of running shoes should not be done in the morning, when the feet have not acquired natural swelling. On the contrary, it is better to try on sneakers after several hours of walking, or even after a workout. No one has yet canceled the subjective criteria of comfort, and it is easiest to evaluate it if the leg is slightly swollen.

If you plan to run on a track in a fitness club, too powerful shock absorbers may interfere, since the track already has a built-in shock protection system. In this case, universal “fitness” models are allowed, not running ones. For those who run more and more often, specialized brands are recommended.

Video: How to choose running shoes

So, when choosing running shoes, take into account the type of training, the surface on which you will run, the pronation of the foot, the features of your running technique and the number of training sessions. It is important to change your sneakers regularly, and then they can protect against injury and make your workouts effective.

What tips do you use when choosing running shoes?

Be sure to read about it

Many new runners wonder how to choose the right running shoes to improve their technique? We will try to answer this question in as much detail as possible.

Let's try to listen to the advice of experts on how to choose running shoes. What do they say about this? Why is it so important to pay attention to the right shoes?

How are running shoes different from regular ones?

As you know, shoes for sports are different from ordinary ones. So, football boots for training in the gym must have perfect grip on the surface. For playing on grass, they are additionally equipped with spikes. Shoes for weightlifters must have a small heel and a hard sole.

The main differences between running shoes are:

light weight;
the presence of shock absorption in the heel or toe to absorb and dissipate shock overloads; in high-quality sneakers, a special gel, plastic waves or foamed polyurethane air cushion is most often used for these purposes; the location of shock-absorbing devices depends not only on the structure of a particular foot, but also on the chosen running technique;
high flexibility of the front part of the shoe;
the presence of inserts made of durable rubber or plastic to increase the resistance of the sole to abrasion;
asymmetrical lacing to regulate the tightness of the fit;
the presence of an instep support on the insole to reduce compression on the spine; Moreover, such insoles must be removable so that, if necessary, they can be replaced with orthopedic ones.

Advice! High-quality running models are not cheap. Therefore, if you use running only as a warm-up before your main workout, you don’t need to buy special sneakers. It is enough to choose any light and comfortable shoes that fit perfectly on your feet.

Shoes depending on the type of covering

To choose the “right” running shoes, you should also be guided by the type of surface. Depending on its type, sports sneakers are divided into three groups:

trail for running over rough terrain (for example, in a forest or park): more rigid and dense; must have a more “aggressive” tread for ideal traction with the soil;
running shoes: have a thinner sole and a more flexible upper;
designed for training on dense hard surfaces (for example, asphalt): similar to models for treadmills, but must have ideal shock absorbers to compensate for impacts.

Advice! Beginning athletes very often ask the question: “How to choose sneakers for running on asphalt”? However, running on hard paved paths is not the best solution for poor legs. If you decide to go in for sports, it is better to choose specialized treadmills for these purposes, made of rubber and with sufficient shock absorption, or conduct classes in a forest or park and run on relatively soft, springy soil.

Sneakers for women

Few people know that a woman’s foot has a different shape and proportions. This means that no matter how much you like unisex sneakers, you should only choose special ones for sports. women's shoes having:

additional height in the heel area; such shoes significantly reduce the risk of damage to the Achilles (heel) tendon;
narrower block;
softer cushioning.

An exception to the above rules is “marathon” shoes intended for competitions. When creating it, the main emphasis is on reducing the weight of the sneakers. However, they are not intended for constant training.

Advice! When choosing running shoes, be sure to take your own weight into account. The less trained your muscles and the greater your body weight, the more cushioning your shoes should have. To protect joints from premature wear and partially relieve the load on ligaments and tendons, people with increased body weight should also select models with thicker protectors.

Categories Stability and Neutral. Flat feet

Without going into terminology, let's try to explain what Stability and Neutral shoes are. The fact is that some people involuntarily turn their feet slightly outward when walking or running. This type of gait is sometimes called “ballet gait.” Special shoes It is also necessary for people who are slightly clubbed when walking or running (here we do not mean foot defects, for which special custom-made shoes are needed, but specifically the peculiarities of their gait).

Thus, depending on the type of foot placement, manufacturers offer several types of running shoes that have a special cut:

marked Neutral: with special shock absorbers located on the sides of the foot, for people who place their feet slightly to the side (clubfoot);
shoes for people with “ballet” feet; are marked Stability.

There is no need to be embarrassed and examine your feet in the store for clubfoot, flat feet or a “ballet” gait. In ordinary life, few people notice these small defects. When choosing comfortable and safe shoes for sports, the features of foot placement can be decisive. Moreover, people with an ideal gait are not so common - for example, more than 20% of the population suffers from flat feet alone.

Advice!If you have transverse or longitudinal flat feet, special orthopedic insoles (instep supports) should be inserted into running shoes, designed to reduce the load on the musculoskeletal system and reduce the risk of injury.

Choosing shoes according to the season

If the summer season ends and autumn comes, it’s time to change your sports shoes. Lightweight and breathable summer models, unfortunately, they get wet too quickly, and it is not advisable to use them in the autumn-spring period.

Even if the products are made of fabric, it is not at all necessary that they will get wet. For example, sneakers made using Gore-tex membrane technology. (marked g-tx), have excellent ventilation properties and almost absolute waterproofness.

For the autumn-spring period, you can also purchase high-quality fabric sneakers with a special water-repellent impregnation. Of course, you still shouldn’t climb into deep puddles or run through the snow in them, but in damp, humid weather they will provide reliable protection for your feet.

Products for winter should be made of denser materials that can retain heat. Taking into account warm socks You should take them 0.5 sizes larger than usual. The tread of such shoes should be more stable and grip the surface better than in summer shoes.

Advice!How to choose running shoes for winter? When buying winter sneakers, be sure to take with you the socks in which you plan to play sports. This will help you determine the correct size.

Training and marathon sneakers

Depending on their purpose, running shoes are divided into:

regular training;
those intended only for competitions, including marathons, have a thinner sole and weight, but the foot in them is much less protected from physical influences.

Advice! Even though competition shoes are very light and comfortable, they should never be used for training. After all, the degree of protection of the foot in them is reduced to a minimum.

Sneakers from Nike

It's not for nothing that these shoes received the title best sneakers for running. Its distinctive feature is the “waffle” sole, which not only reduces their weight, but also increases the pushing force when running. It was this patented invention that made this manufacturer a leader.

Since most of us shift from heel to toe when walking or running, Nike's sole is quite hard, but the toe is softer and more elastic. A foam air cushion is used as a shock absorber.

Advice! How to choose Nike running shoes? “Real” sneakers from this company have a sole made of a complex composite material. Another characteristic detail of such shoes is a small, neat label stitched to the inside of the tongue.

Asics sneakers

The Japanese company Asics, which has its own research institute for studying running shoes, also deserves utmost attention. The upper of these shoes is quite dense and perfectly protects your feet from dust and moisture. The Japanese use a special gel block as a shock absorber.

You can choose two types of Asics running shoes:

Advice! When choosing Asics shoes, you should definitely pay attention to their weight. Fake sneakers use heavier and cheaper materials.

Pay attention to the sole too. In most cases, it is made using Trusstic technology from cast elements in the middle part. In this case, the Japanese, naturally, do not use ordinary rubber or cheap plastic.

Reebok Products

Not only are these sneakers among the most aesthetically pleasing, but they are also lightweight, making them ideal for sports. The upper of these shoes is constructed using Reebok NanoWeb technology and has a ventilated mesh. It securely holds the foot at any bend of the foot and significantly reduces the risk of injury.

The Reebok outsole is designed for high speed and has excellent traction. For comfortable running, the manufacturer has created products with the most flexible and soft sole.

Advice!When choosing Reebok products, you should pay attention to the quality of the seams - from a real manufacturer they are perfect. Fake specimens often have traces of glue, burrs and a strong, distinct smell of chemicals. The authenticity of the product can also be judged by the packaging: it must be made of the same quality as the shoes themselves.

Adidas sneakers

These products are made on a thin, but very durable and flexible sole using QuickStrike technology. Americans offer two main types of running shoes:

Climacool Ride: breathable with foot ventilation and intensive heat and moisture removal with a breathable mesh upper, a special perforated insole and ventilation inserts in the sole;

Advice! If you do not have the opportunity to purchase Adidas in a specialized store of this company, be sure to check out the manufacturer’s official website. Compare the color you choose in the store with those offered on the website. It is quite possible that Adidas simply does not produce such colors. Please also note that the Adidas logo should be embossed and not in the form of a sticker. These same tips can be used when choosing shoes from other brands.

At the end of the article, we will try to briefly describe the main points that you should also definitely pay attention to when choosing running shoes:

Even new sneakers shouldn’t fit snugly on your feet—you should be able to move your toes a little.
Don't listen to salespeople trying to convince you that sneakers will stretch over time and fit your feet as they should. Good shoes There is no need to wear it specially.

The Village is launching a new column in which every two weeks we will ask experts how to care for certain wardrobe items or choose the right items.

The new issue contains some tips on how to choose the right running shoes from the Nike team.

First of all, you need to determine your type of pronation.(a method of positioning the outer part of the foot when walking and running), that is, analyze the biomechanics of the foot. This is done using GAIT analysis - video filming on a treadmill, which allows specialists to evaluate the position of the leg while running, determine the type of pronation and recommend suitable model running shoes. This test can be done in some fitness clubs or the Nike store in the Atrium.

At excessive pronation, which is often found in people with low arches or flat feet, the foot rolls inward and is stabilized with sneakers. Running models with rigid heel fixation and an elastic inner part of the sole are suitable for this.

The second type of pronation is underpronation or supination, which is rare and common in people with high arches.

And finally, normal pronation The inward rotation of the foot is considered to be no more than 15%. In this case, sneakers with good shock absorption will be sufficient: the elastic sole prevents the foot from collapsing and evenly distributes the load so that running on hard surfaces does not harm the joints.

It is equally important to determine the size correctly. It is worth considering the length of the foot and instep. It is better to try on sneakers in the evening, when the foot is slightly enlarged. As a rule, running shoes are chosen half a size larger than regular shoes. When there is about five millimeters left in the toe area, the likelihood of developing calluses, chafing, or injury to fingers or nails is much lower. The heel, on the contrary, should be fixed, and the surface of the sneaker should fit tightly around the foot.

It is important to define a goal for yourself: run a marathon, learn to run fast, or go for morning jogs in the park. Once you have set your goal, you should consult with a professional trainer, who can be found at any running club. He will tell you how to breathe correctly, how to dress, and help you choose sneakers depending on your goal and running characteristics.

Any model from the cushioning line is suitable for running on asphalt, The main thing when choosing is to be guided by the results of the analysis of the biomechanics of the foot (GAIT analysis).

For those who run on rough terrain(in parks, in the forest) you need sneakers with good grip, reliable fit and protection from dirt. You cannot run on asphalt in them, because the hard surface quickly erases the special texture of the sole.

Separately, we can select models for long distances, so-called marathons. These are lightweight, flexible sneakers with a thin sole and minimal height difference between the toe and heel. This option is usually chosen by experienced runners, taking into account the biomechanics of the foot and their weight.

Sneakers wear out faster with frequent use or mishandling: for example, they can become brittle if you wash them in a machine and dry them on a hot radiator ( how to properly clean and wash sneakers, we already - Approx. ed.).

You should change your sneakers when they are significantly worn out. and no longer feel as comfortable on the foot as before. You need to ensure that the sole does not wear off, and that the grip and shock absorption remain ideal.

Can maximize the service life of sneakers proper care: clean your sneakers from dirt with a sponge and water (you can add a special shampoo), dry with room temperature when removing the insoles, and be sure to dry them after the rain (you can stuff your sneakers with newspaper, as our grandmothers did right).