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Recently, many running friends have been privately messaging the editor: 'Can you recommend a pair of running shoes for me?' Every time this happens, I feel awkward because answering this open-ended question requires considering many details about choosing running shoes to make a recommendation.
Indeed, choosing running shoes is a problem that every runner will encounter. Moreover, everyone's situation when choosing 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 brand, target price, and many other factors.
Running shoes are indeed very important for running. Wearing an unsuitable pair of running shoes can be a disaster. Therefore, choosing 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 impact forces 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, they can cause foot pain, back pain, Achilles tendinitis, 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 for deciding which running shoes are most suitable for you. For example, if you are running on roads, the soles should be relatively flat with some grip but not too much friction. Road running shoes require less friction and are lighter in weight.
Determining the type of running is also important so you don't accidentally buy training shoes, which are not specifically designed for running. There are many types of athletic shoes, such as training shoes or walking shoes, but they are not suitable for running on treadmills, roads, or for sprinting or long-distance running.
Jogging generally involves landing on the heel first, then rolling along the outer side of the foot to the forefoot, lifting off, and moving forward. To enhance protection, shoes will have cushioning 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, so friction in the forefoot area is crucial. 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 your bare foot and then step on a flat white paper to observe the footprint.
If the area between the forefoot and heel is 'disconnected or nearly disconnected,' you have a high arch.
If the area between the forefoot and heel has a footprint about two fingers wide, you have a normal arch.
If the area left out on the inner side is small, you have a low arch.If there is a watermark on the inner side, you have 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 mid to rear part of the foot usually contacts the ground first, then gradually shifts the weight to the inner edge of the forefoot, finally pushing off from 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 side of the foot, finally slightly shifting back to the center of the forefoot before lifting off. This scenario often occurs in runners with high arches, as the arch is insufficient to support the body, so the outer side of the foot is used for support. Underpronators' shoe soles will wear out mainly on the outer heel and outer forefoot, and they should choose cushioning shoes to avoid impact injuries to the foot.
2. Overpronation
After the foot contacts the ground, it moves forward along the inner side of the foot, finally slightly shifting back to the center of the forefoot, with severe cases moving entirely along the inner side of the foot. This scenario is common in runners with low arches or flat feet, who need stable structures to support the inner arch. They should choose stability shoes, 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 foot to the center of the forefoot, possibly slightly shifting inward or outward but generally staying in the middle. This is the most biomechanically sound foot movement, with a lower chance of injury. You can check this by examining worn running shoes; neutral pronators' shoes will have even or slightly outward wear on the heel and even wear on the forefoot. These runners have a wide range of shoe 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. If you have normal arches, do not have severe pronation or supination, and have not had serious ankle injuries, and your running style is forefoot landing, these shoes will provide you with comfort and elasticity. Additionally, these shoes are generally lightweight, suitable for small-framed and beginner runners.
2.Motion control running shoes
If you have proven severe overpronation, weak ankles, have had ankle injuries, are overweight, or have a running style of full-foot landing, these shoes are 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. If you have slight pronation or supination, a running style of heel landing, or run at least four times a week for more than 3 kilometers each time, needing some foot support and protection, these shoes are suitable for you.
1. Shoe length
Most people are very clear about their shoe size. However, this size is not universally applicable; your shoe size largely depends on the type of shoes you are buying. Flexibly manage 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 have a toe box that is one finger width longer than your big toe. You might even need to go up a full size for long-distance running.
Bruising, 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
Width is as important as length for a proper fit. People's feet are not always perfectly proportioned 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 experience this, consider shoes with specialized width options.
During the fitting process, try moving your toes to see if they can move freely, ensuring enough space for the forefoot while maintaining a snug fit. Avoid shoes that are too wide, as they can cause your feet to slide during running, leading to blisters and abrasions.
3. Weight
First is the runner's weight. If you are a heavier or bulkier runner,the heavier you are, the greater the impact between your feet and the ground. This impact requires extra support from the running shoes.You may need shoes that provide more support for your weight.
Additionally, consider the weight of the shoes. Since you will be running long distances, the lighter the shoes, the better. Your shoes should make your steps light, not burdensome. With new materials being developed, shoes are becoming increasingly lighter.
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 is scientific and reasonable, meeting the requirements of foot movement during exercise, ensuring foot safety and comfort.
Of course, as your running experience, physical fitness, and weight change, the way your feet move may also change. So, each time you choose shoes, use the wear pattern of your most recent pair of running shoes and your running experience as a basis for adjustment. Try different types of shoes to provide the best protection for your feet.
What type of runner are you?
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