Running Reimagined: Smart Plans for Experienced Runners [aba5]

Recently, many running friends have been privately messaging me, asking, 'Can you recommend a pair of running shoes for me?' Every time this happens, I feel a bit awkward because answering this open-ended question requires considering many details about selecting running shoes to make a proper recommendation.

Indeed, choosing running shoes is a problem that every runner will encounter. Moreover, everyone's situation when selecting running shoes is different. This involves yourgender, age,weight, speed,running surface, arch type, pronation, initial contact point during running, foot width and type, preferred brands, target price range, and many other factors.

Running shoes are indeed very important for running. Wearing an unsuitable pair of running shoes can be a disaster. Therefore, finding a pair of ideal running shoes is very necessary for all runners.

Running is a high-intensity exercise. No matter how slow you run, it will cause severe impact on your knees and ankles, with the impact force being about 3 to 5 times your body weight. Therefore, we need something to absorb the impact instead of our knees, protecting our bones and joints.

That something is running shoes. Running shoes are not designed to make you run faster but to prevent injuries while running.

Especially if you are running long distances or on uneven surfaces. If the running shoes are not suitable, it can cause foot pain, back pain, Achilles tendonitis, runner's knee, or other issues. Before purchasing running shoes, you need to consider the running surface, your running posture, and your personal preferences.

Considering the running surface is very important in determining which running shoes are most suitable for you. For example, if you are running on roads, the sole should be relatively flat with some grip, but it doesn't need extra friction. Road running shoes require less friction and are lighter in weight.

Determining the type of running is also very important so that you don't accidentally buy training shoes, which are not specifically designed for running. There are many types of sports shoes, such as training shoes or shoes suitable for brisk walking, but they are not suitable for running on treadmills, roads, or for sprinting or long-distance running.

In jogging, the heel usually lands first, then rolls along the outer edge of the foot to the forefoot, lifts off, and moves forward. To enhance protection, the shoes will have cushioning and shock absorption designs in the heel. Conversely, as your speed increases, you naturally land on the forefoot, and the foot almost immediately pushes off again upon contact. Therefore, friction in the forefoot is crucial for racing shoes. Since the heel rarely touches the ground, cushioning becomes a secondary factor.

First, know your arch type

The simplest way to know your arch type is the 'wet foot' test. Wet the bottom of your bare foot and then step on a flat piece of white paper to observe the footprint.

If the area between the forefoot and heel is 'disconnected or nearly disconnected,' it is a high arch.

If the area between the forefoot and heel has a footprint about two fingers wide, it is a normal arch.

If the area with no footprint is relatively small, it is a low arch.If there is a watermark along the inner edge, it is flat feet.

Based on the arch height, most runners can determine whether they are overpronators, neutral pronators, or underpronators, as the arch can determine how your legs and feet move while running.

What is pronation?

You might be hearing this term for the first time, but you need to understand that the degree of pronation affects your likelihood of injury during exercise. When running, the midfoot or rearfoot usually contacts the ground first, then gradually shifts the weight to the inner edge of the forefoot, and finally pushes off with the big toe area, completing a running step. This process can be divided into three scenarios based on how the foot contacts the ground:

1. Underpronation

After the foot contacts the ground, it moves forward along the outer edge of the foot and slightly shifts back to the center of the forefoot before lifting off. This often occurs in runners with high arches, as the arch is insufficient to support the body, so the outer edge of the foot is used for support. Underpronators will have wear concentrated on the outer edge of the heel and the outer edge of the forefoot. Suitable shoes are mainly cushioning types to avoid impact injuries to the foot.

2. Overpronation

After the foot contacts the ground, it moves forward along the inner edge of the foot and slightly shifts back to the center of the forefoot before lifting off. In severe cases, the entire inner edge of the foot is used. This is common in runners with low arches or flat feet, who need stable structures to support the inner edge of the arch. Suitable shoes are mainly stability types, and severe overpronators can consider motion control shoes.

3. Neutral pronation

After the foot contacts the ground, it moves forward along the center of the midfoot to the forefoot, slightly shifting inward or outward but generally staying in the middle. This is more biomechanically sound, with a lower chance of injury. You can check by examining worn running shoes; neutral pronators will have even or slightly outward wear on the heel and average wear on the forefoot. These runners have more options, from cushioning to stability shoes, depending on their running style.

1. Cushioning running shoes

These shoes are mainly suitable for runners who do not overly emphasize arch support and heel correction. In other words, if you have normal arches, do not have severe pronation or supination, and have not had serious ankle injuries, and your running habit is forefoot landing, then these shoes will provide you with comfort and elasticity. Additionally, these shoes are generally lighter, suitable for smaller body types and beginners.

2.Control running shoes

If you have proven severe overpronation while running, weak ankle strength, have had ankle injuries, are overweight, or have a running habit of full-foot landing, then these shoes might be suitable for you. They provide more arch and heel support and gait correction than other types of running shoes, preventing injuries to some extent.

3.Stability running shoes

These shoes are mainly suitable for runners who need some arch support and heel correction. For example, if you have slight pronation or supination, have a running habit of heel landing, or run at least four times a week with each run exceeding 3 kilometers, requiring some foot support and protection, then these shoes might be suitable for you.

1. Shoe length

Most people are very clear about their shoe size. However, this size is not universally applicable, as your shoe size largely depends on the type of shoes you are buying. Flexibly grasp your shoe size and remember the following: the more you run, the more space your feet need. The farther you run, the more your feet will naturally swell.

This means you should buy slightly larger shoes to give your feet some extra space. Usually, the shoes you buy should be about a finger's width longer than your big toe. You might even need to go up a full size from your standard shoe size for long-distance running.

Bruises, abrasions, or toenail loss are usually signs of your toes being squeezed against the inside of the shoe. If you are troubled by this, check your shoe size.

2. Shoe width

The width of the shoe is as important as the length for a perfect fit. People's feet are not always proportionate and are often wider or narrower than 'normal size.' Shoes that are too narrow or too wide can cause excessive friction, leading to blisters during exercise. If you have experienced this, consider using shoes with specific width options.

During the shoe fitting process, try moving your toes to see if they can move freely, leaving enough space for the forefoot while ensuring a snug fit. Avoid choosing shoes that are too wide, as this can cause your feet to slide while running, leading to blisters and abrasions.

3. Weight

First is the runner's weight. If you are a heavier or overweight runner,the heavier your body, the greater the impact between your feet and the ground. This impact requires extra support from the running shoes.You might need shoes that provide more support for your weight.

Additionally, consider the weight of the shoes. Usually, the lighter the shoes, the better, as you will be running long distances. Your shoes should make your steps light rather than burdensome. With the development of new materials, shoes are becoming increasingly lighter.

Therefore, when choosing a pair of running shoes, don't worry about whether they have air cushions or what technology they use to improve performance. The most important thing is that the design of the shoes is scientific and reasonable, meeting the requirements of foot changes during exercise, ensuring foot safety and comfort during running.

Of course, as your running experience, physical fitness, and weight change, the way your feet move may also change. So, when choosing shoes, use the wear pattern of your most recent pair of running shoes and your running experience as a reference, and make adjustments accordingly. Try different types of shoes to give your feet the best protection.

After saying so much, do you have any good running shoe recommendations? Well, yes, it's time for an advertisement. Today, I recommendBrooks cushioning breathable professional running shoes,with a discount promotion ongoing~Click the image below to reach the site in one second!

That's all for today's (advertisement) time. See you in the next episode.