Learn how to increase your aerobic performance with shoes to help prevent stress on your knees and ankles. Very often people, deciding to start jogging, do not pay due attention to the choice of shoes. But the question of how to choose running shoes should be the first one. Now we will tell you in detail what points you need to pay attention to when choosing sneakers.
With the right shoes, you can reduce stress on your joints and enjoy your workout. You should be aware that while running, the articular-ligamentous apparatus has a serious load, and this is especially true for obese people. Also, with the wrong choice of sneakers, the load on the spinal column also increases. As a result, you will not only be unable to heal your body, but even harm it.
Features of the construction of running shoes
You should understand that good running shoes have a number of features and are not a marketing ploy by manufacturers. Every sports discipline uses specific footwear, and running is no exception. Running shoes designed for hard (asphalt) and soft (dirt) surfaces have significant differences in their design.
However, they have one thing in common - low weight. Running shoes should help you move quickly, not impede it. The outsole is the main part of a running shoe. If you plan on running on tarmac, a grooved sole should be preferred. For those who will be running on the ground, it is best to use shoes with a hard sole. However, let's grasp the specifics of choosing shoes gradually and after reading this entire article, you will know how to choose a running shoe.
Basic properties of running shoes
Let's start with what properties a running shoe should have.
- Excellent shock absorption. It is on this indicator that you need to pay attention first of all. The higher the cushioning of your shoe, the less stress will be placed on your joints and spine. In addition, repulsion will improve, which will lead to an increase in speed and quality of running. It must also be remembered that the shock absorbers must be positioned correctly. There should be one shock absorber in the heel, and the second in the forefoot. This will allow you to smoothly transfer your body weight from five to the toe and remove the load on the foot. Now some shoe makers have started to produce sneakers with an air gap. For this, the sole is filled with gas or silicone. An analogue of this technology is the placement of springs in the heel. Many professional runners use this type of shoe.
- Sole. We have already noted that the outsole is the most important part of a running shoe. It must be strong and soft enough at the same time. To determine the quality of the sole, it is enough to throw it on the floor and if after that there is a trace, then choose other sneakers. It should also be noted here that the shoes should be comfortable for you. This applies to both the placement of the foot in it and the lacing. The more your body weight, the stiffer the sole of the sneaker should be, and per revolution. Otherwise, the cushioning properties of the running shoe will decrease quickly enough. In addition, if you use sneakers with a hard sole with a low body weight, then flat feet may develop.
- Instep support and insole. If there is no instep support in the sneakers, then they definitely will not work for you. It is located on the insole of the shoe and, in addition to increasing comfort during running, it helps to reduce the decrease in the compression rate of the spinal column. This is especially important for those people who use cross-country trails for training. Give preference to those sneakers that have removable insoles. This will make it easier to care for your shoes, improve your body hygiene and also extend the life of your sneaker.
- Shoe material. The material of the sneaker should be durable, soft and provide good ventilation to the foot. To reduce perspiration, shoes made from natural materials should be preferred. The best option in this situation is a sneaker with a mesh upper and genuine leather inserts. In this case, the fabric mesh must be strong enough. Most of the world's running shoe manufacturers use double mesh. This improves protection against external damages and at the same time extends the shoe's lifespan. It is very important that the shoes are breathable and you should make sure of this when buying.
- Shoe size. To make it comfortable for you to practice, you should choose a slightly larger shoe. This is due to the fact that under the influence of aerobic exercise, blood flows to the foot, which causes slight swelling. If you buy shoes of your size, then, with a high degree of probability, it can be argued that the exercises will be less comfortable, and the load on the ankle will also increase. To check that you have chosen the correct shoe size, you should follow these steps. First, unlace the shoes one turn, then lace the sneakers tightly. Try to pull your foot out of the shoe and if you don't have to put in a lot of effort to do this, then this is definitely your size.
Also make sure that there is no strong play in the heel. When you've laced up your shoes tightly, the top should fit snugly around your foot. If you feel uncomfortable, then first try to lacing it and only then move on to the next size. Note that the method of lacing running shoes is important.
The ideal shoe is one that gives your foot 3-5 millimeters of free play relative to the toes. When it comes to how to choose a running shoe, the fold line is very important. To determine it, take your shoes and simulate the movement of the ankle on the floor. If the shoe was made correctly, then everything should fit the foot. It is very important to make sure that the shoe does not pinch the leg where it is folded. We also do not recommend purchasing Velcro running shoes. The best option is lacing.
Top brands of running shoes
Nowadays, there are no problems with the choice of running shoes. In every city, you can find a store that sells footwear of famous brands. All that matters is your desire and knowledge of how to choose a running shoe. At the moment on the market for sports shoes you can find a huge number of different models of sneakers. All of them have a wide variety of colors, and every runner can find shoes for themselves.
Now we are talking only about world brands, since it is their products that are of the greatest interest. There are a large number and various cheap sports shoes, but you should not pay attention to them. Of course, the cost can differ significantly, but when it comes to your health and comfort, there is no point in saving.
Among the famous manufacturers of sports shoes, Adidas, Nike, New Balance, Reebok should be noted. In addition, there are other well-known brands, but the companies named above are the most famous and there is no doubt about the quality of their products. Of course, you need to purchase running shoes exclusively in specialized stores. So you can insure yourself against the purchase of fakes. It's no secret that the products of world brands are often counterfeited, but only originals can be bought in company stores.
It makes no sense to talk about specific models of all manufacturers, but we will give as an example several models from Nike and Adidas. In the first case, the models Nike Air Max, Nike Flyknit Max, Nike Roshe, Nike Free Run, etc. deserve excellent reviews. The above models, according to user reviews, leave the feeling of flying, not running, and are an excellent choice for many athletes. Adidas also has a lot to offer its fans. Adidas Climacool, Adidas Energy, Adidas ZX 70, etc. cause a maximum of positive emotions. The range of running shoes of this company is very large and you can definitely choose something for yourself. You can also pay attention to the products of other well-known companies that also offer an excellent range of products.
How to choose running shoes, see this video:
