Running Reimagined: Smart Plans for Experienced Runners [c4ef]

Why run? As Haruki Murakami said: running for an hour a day to ensure a silent time that belongs only to oneself has become an important task for my mental health. At least when running, there is no need to talk to anyone, listen to anyone, just gaze at the surrounding scenery and focus on oneself. This is a precious moment that nothing can replace.

I started by walking in casual shoes, gradually transitioning to a mix of walking and running, and then slowly discovering that I could run continuously. At that point, I felt I needed a pair of real running shoes. Based on online research and advice from running friends, I found that most people recommended Asics for beginners. As my distance increased from 3 kilometers to a full marathon and my pace improved from 7 minutes to 5 minutes per kilometer, I became both a runner and a sports product reviewer. In this article, I will provide some running shoe recommendations based on my experience with entry-level, mid-distance endurance, and racing shoes, hoping you can find the right pair for yourself from the many brands available.

Entry-Level

Entry-level refers to beginner runners, who generally fall into two categories: those who are overweight and have no exercise foundation, aiming to lose weight, and those with normal weight but poor physical fitness, aiming to improve their fitness. Regardless of the situation, as long as you start running and stick with it, you will achieve a slim and healthy body, whether you need it or not.

Beginner runners often have unstable running forms, noticeable body sway, significant impact upon landing, and longer ground contact time. Therefore, we should choose stable running shoes with thicker and harder soles. Thin or soft soles tend to collapse under weight, increasing ground contact time and leading to a 'sitting' running posture. Stability-focused shoes are generally heavier, affecting running flexibility and ankle load. If you are not overweight, long-term wear is not recommended. Therefore, I did not choose the Asics K series, known for stability, but opted for the GEL-NOOSA triathlon series, which has a slightly thicker sole, sufficient hardness for support, and good overall wrapping performance.

However, these types of shoes usually require a break-in period. After a few runs, blisters may form on the heels, but after a few more runs, you will feel the rebound support upon landing. Later, I bought a pair of domestic Bmai 42K, which took almost 100 kilometers to break in. Then I got the Li-Ning Yun 5, which I would recommend for beginners as it requires no break-in, offers good support and rebound, though the wrapping could be improved. I also tried a pair from 361 International, but after several attempts over the years, I still couldn't get a good feel for them, so I don't recommend them.

Mid-Distance Endurance Training

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    After running for a while, as the distance increases, the comfort of the shoes becomes more important, and this comfort is mostly related to cushioning. Good cushioning shoes are not just soft; they reduce the impact on the knees upon landing and provide greater rebound feedback when pushing off. These shoes are the most commonly chosen because they cover a wide range of runners, from beginner to advanced, for mid- to long-distance endurance training. They are lighter than stability shoes and provide good rebound without losing energy over long distances.
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Among the shoes I've worn, I recommend the Asics N series, Adidas BOOST series, Saucony ISO series, Li-Ning Lan series, Nike Pegasus series, Salomon City Trail series, and Descente BLAZE LITE running shoes. These shoes generally require no break-in period and are ready to run in. Choosing the wrong shoes for mid- to long-distance endurance training can be very painful, but with so many cushioning options available, you should be able to find the right pair.

Racing Shoes

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        As runners gain experience and increase their mileage, many will run faster. Some, through scientific and systematic training, will make rapid progress and have higher expectations for their performance on the track. At this point, racing shoes designed for speed are needed to help achieve personal bests (PBs). These shoes prioritize lightness and wrapping, often sacrificing stability and cushioning to reduce weight, making the shoes feel like an extension of your feet during the excitement of a race.</p><p style="text-align: left; text-indent: 0em; margin-left: 10px; margin-right: 10px; text-align:left;"><br/></p><p style="text-align: left; text-indent: 0em; margin-left: 10px; margin-right: 10px; text-align:left;"><img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F7047%2F38eb9ed5-ff76-11e9-93d7-016dcede1d30.png!640m0?generation=1715760387217365&alt=media" data-ratio="1" alt="83b44593b09bdb8557e48ef63f78bbc.png" style="width:100%"/><img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F7047%2F38f7757d-ff76-11e9-93d7-016dcede1d30.png!640m0?generation=1715760390372108&alt=media" data-ratio="1" alt="image.png" style="width:100%"/></p><p style="text-align: left; text-indent: 0em; margin-left: 10px; margin-right: 10px; text-align:left;"><br/></p>
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        I recommend the Asics Tarther series, Dowin 9619, Salomon S/LAB series, as well as the surprisingly impressive Codoon 42K and Li-Ning Chitu. These two pairs are favorites for intermediate runners aiming for PBs, as they make you feel faster the more you run in them.
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        In summary: If you are a beginner with a heavier weight, choose stability-focused shoes like the Asics K series or Nike full-length air cushion shoes. If you are a lighter beginner, you can directly choose cushioning shoes for mid- to long-distance endurance training, which are suitable for most runners. If you don't have specific speed requirements for marathons, these shoes can also be used to enjoy the race. If you are focused on speed and aiming for a PB, choose racing shoes. Not everyone needs to wear the 4% shoes, as they are hard to handle without high running ability. Imagine the painful slap of your feet on the ground for 42.195 kilometers.
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        Of course, everyone's height, weight, and running form are different, so the feel of the shoes will vary. I've also run a full marathon in the Salomon SENSE PRO 2 and even barefoot. This article is just to provide some references based on the running shoes I've actually worn. Combine this with your preferences and take advantage of the Double 11 shopping festival to buy, buy, buy!
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