beginners in running, have you really chosen the right running shoes?

Running is as simple as lifting your legs and going. Some enthusiasts even advocate barefoot running. However, most runners still need a pair of safe, comfortable, and well-fitting running shoes to accompany them on their running journey.

When it comes to well-known running shoe brands, seasoned runners immediately think of the world's four major running shoes: Saucony from the United States, New Balance, Brooks, and Asics from Japan. Nowadays, the market is flooded with high-tech running shoes, each claiming to have various special features. This makes choosing the right shoe quite challenging. Finding the shoe that truly suits you amidst the overwhelming advertisements and flashy technical jargon is like finding a needle in a haystack.

But today, we are not discussing brands or high-tech features; instead, we will talk about how to choose a pair of running shoes that are right for you.

Before choosing running shoes, first, you need to know what kind of feet you have!

Just like the best-looking dish isn't always the tastiest, the most expensive shoes aren't always the best. Each pair of shoes is suitable for different people and serves different functions. Before choosing shoes, please understand your foot type.

1. What is pronation?

You may not have heard this term, but you must know thatthe degree of pronation affects your likelihood of injury during exercise.

Pronation is the natural inward roll of the foot upon landing while walking or running. Pronation is a normal phenomenon, and everyone has different degrees of it. Normal pronation helps cushion and absorb shock. Some runners experience overpronation, where their heels tilt inward beyond the normal range.

Overpronation can cause excessive foot movement and increase the risk of injury, especially to the knees and lower legs. Some runners experience underpronation (also known as supination). Those with underpronation have stiffer foot muscles, and their arches cannot provide enough tension for push-off, leading to insufficient shock absorption and potential long-term damage.

In simple terms, here are the two key points:

Overpronation: Wear on the outer heel and inner forefoot indicates overpronation.

Underpronation: Wear on the outer heel and outer forefoot indicates underpronation.

2. Do you know your foot type?

Based on arch height, most runners can determine if they have overpronation, normal pronation, or underpronation. "The arch determines how your legs and feet move when you run," explains Dr. Joe Ellis, a podiatrist and author of 'Running Without Injury.'

But how do you measure arch height?

The simplest method is the 'wet foot' test. Wet the bottom of your bare foot and step onto a flat piece of white paper. Observe the footprint. If the middle part of the footprint is narrow or almost disconnected, you have a high arch. If you see half of the arch, you have a normal arch. If the footprint is full and there is no arch, you have a low arch or flat feet.

3. What kind of running shoes should different foot types choose?

Given the plethora of high-tech running shoes available, choosing the right pair can be challenging. But you need to know that your foot type and pronation degree determine the kind of running shoes you need.

First, choose the shoe shape. The most direct way is to look at the sole.

Generally, running shoes come in three shapes: straight, semi-curved, and curved. These correspond to the three foot types identified in the 'wet foot' test. Most experts believe that overpronators should choose straight-shaped shoes, normal pronators should choose semi-curved shoes, and underpronators should choose curved shoes. Other factors should also be considered.

Normal Pronation: If you see half of the arch in your footprint, it means you have the most common normal foot type.

Runners with this foot type usually have insufficient inward roll to absorb shock when landing.If you have normal pronation, you can wear any type of running shoe.Generally, stability shoes are best because they provide adequate support for the arch. For lightweight runners with normal pronation, neutral cushioning shoes without any support are more suitable, as they are the most efficient from a biomechanics perspective.

Overpronation: If you see a full, clear footprint on the paper, you have overpronation. These runners land on the outer heel, causing excessive inward roll, increasing the risk of joint damage or pain.You need to choose a pair of stability running shoeswith a dual-density midsole for better support, suitable for mild overpronators. If you are a severe overpronator, consider motion control shoes with a firm sole for better protection, avoiding overly thick cushioning. These are also suitable for tall, heavy runners (over 165 pounds) or those with bow legs.

Underpronation: If your footprint is narrow on the outer side, almost disconnected, with a large space inside the arch, you have underpronation, the least common foot type. Runners with this foot type have insufficient inward roll to absorb shock when landing, leading to significant knee damage over time.Such runners should choose neutral cushioning shoesbecause they need a soft sole to enhance the shock absorption of the pronator muscles. Shoes with thicker cushioning are recommended.

4. Types of Running Shoes

In the previous section, we mentioned some running shoes. Now let's discuss in detail the different types of running shoes.

Cushioning Running Shoes:

These shoes are mainly for runners who do not overly emphasize arch support and heel correction. If you have a normal foot type, no severe pronation or supination, no history of severe ankle injuries, and you land on your forefoot while running, these shoes are most suitable for you, providing a comfortable and elastic feel. These shoes are generally lighter and suitable for small-framed and beginner runners.

Stability Running Shoes:

These shoes are mainly for runners who need some arch support and heel correction. For example, if you have mild pronation or supination, land on your heel while running, or run at least four times a week for more than three kilometers each time, requiring some support and protection for your feet, these shoes are suitable for you. These shoes are generally heavier than cushioning shoes.

PS: Cushioning and stability running shoes are the most common types, suitable for most runners, whether beginners or experienced. The performance difference between these two types is relatively small.

Motion Control Running Shoes:

If you have severe pronation, weak ankles (e.g., previous ankle injuries), are heavier than the standard weight, or land on your entire foot while running, these shoes are suitable for you. They provide more arch and heel support and gait correction than other types, preventing accidental injuries to some extent. However, compared to cushioning and stability shoes, motion control shoes are heavier, which is proportional to the protection and shock absorption they offer.

Trail Running Shoes:

If you often run on muddy paths by the river or mountain trails in the suburbs, choose trail running shoes. They have rugged outsoles, hard soles, and upper materials that are generally water-resistant. Considering the complex terrain with stones, sand, and mud, they need more durable and hard soles, and the upper should have some water resistance. Additionally, avoid shoelaces getting caught on branches or grass. If you run on cement or asphalt roads, trail shoes are not recommended because their rugged outsoles can increase local pressure, reducing shock absorption on flat surfaces.

Racing Running Shoes:

These shoes are designed for racing and achieving excellent performance, allowing professional athletes to maximize their potential in competitions. They are lightweight, thin, and responsive. However, not everyone can handle these shoes. If you are not a professional runner, it is not recommended to choose them, as insufficient technique can lead to injuries.

Professional Marathon Shoes:

These shoes are specially designed for professional marathon runners, focusing on the lightest materials and weight. Generally, these shoes have a short lifespan, often lasting only one race.

5. Avoiding Five Common Mistakes When Choosing Running Shoes

1. Choosing shoes based on appearance.

Some runners are too fashion-conscious, even when choosing running shoes. Please avoid this mindset. Sometimes, you may find a pair of very cool shoes, but a few months later, you might complain, 'These shoes are uncomfortable and caused my feet to get injured.' When buying shoes, consider comfort and functionality, not fashion.

2. Buying without asking.

When you are ready to pay, don't forget to ask if there are discounts for joining a running club. Most major brand stores offer a 10%-20% discount for members.

3. Choosing smaller sizes.

If shoes are too tight, they can cause blisters or black toenails. Women often choose very tight sizes because they are sensitive about shoe size and feel embarrassed if their shoes look too big. Remember, 'Use your toes to play the piano.' This means that suitable shoes should leave enough space in the forefoot, about 1.2 centimeters.

4. Choosing the wrong time.

Often, people go to the store in the morning and say, 'I want this pair of shoes.' Then they return the next day and say, 'Yesterday at 5 PM, I found the shoes were too small.' Your feet start to swell slightly in the morning and continue until around 4 PM, by which time your feet are different in size from the morning. So, it's recommended to buy shoes in the evening.

5. Assuming the same size for different brands.

Many runners make this mistake, assuming that if they wear size 8 in Nike, they will also wear size 8 in New Balance. In fact, even though they are all running shoes, different brands and styles have different sizes, and different foot types and shoe uppers also affect the size. When buying shoes, don't be lazy; try on each pair because the feeling on your feet is the most accurate and real.

After reading all this, are you eager to buy a pair of running shoes that truly suit you?

(Some content of the article is compiled from online sources, and images are from the internet. If there is any infringement, please inform us for deletion.)