How to choose the right shoes for running?

When running, a good pair of sports shoes is very important. It can give you better support and protection during running, reduce the risk of injury and improve running results.

So how do you choose running shoes? This article will give you a detailed introduction and provide some reference for you when choosing running shoes.

The soles of running shoes are very particular

When choosing shoes, does anyone notice the soles?

The shape of the sole is professionally called the last sole, and there are three main types: competition type, ordinary type, and straight last .

The competition type is also called the banana type because it looks like a banana. This type of running shoes is suitable for runners who have a certain speed in competitions, especially those who mainly land on the forefoot during running. The difference between the regular type and the straight type is the ground contact area. It is recommended that heavy runners choose the straight type, which can disperse the impact force on the sole of the foot and protect the calf muscles and Achilles tendon. The regular type is the most common in the market.

There are tips for choosing size

The first parameter for choosing shoes is, of course, the shoe size. What size shoes are suitable to buy? It is best to try them on in a physical store, and be sure to leave some room. This room is very knowledgeable. Usually, the size of running shoes can be selected according to the inner length of the shoe = bare foot length + 1 to 1.5 cm . Here is a self-test method for you, that is, after choosing the shoes, put them in, point your toes as far forward as possible, and the heel of the shoe can be inserted into a finger (index finger or middle finger, or two fingers inserted side by side at the same time), this distance is about 1.5 cm. If your feet are particularly wide or your instep is particularly high, you have to increase the size.

Once you are used to wearing a certain brand of running shoes, you basically don't need to try them on next time you buy them, you can just shop online. But if you want to change to another brand of shoes, you must try them on again, the steps are the same as above, the size may be different. A pair of shoes will be marked with US, European, and Asian sizes, just remember the size you are used to, and compare it when you need to convert.

Another important parameter for choosing shoes is the thickness difference between the front and back of the sole. The thickness of the sole is a functional parameter. The thickness difference is usually marked on the insole. If the thickness difference between the front and back of the sole is 0-4 mm, runners who can reach a speed of 16 kilometers per hour can try it; if the thickness difference is 8 mm, runners who can run 11-16 kilometers per hour can try it; if the thickness difference is 12 mm, it is suitable for runners who run less than 10 kilometers per hour, which is also the first choice of most mass runners .

If you, as a novice, do not find the thickness difference mark when purchasing (many brands do not mark this parameter), it does not matter, just choose a slightly thicker sole . The thinner the sole, the greater the damage to the calf muscles and Achilles tendon. Professional athletes generally choose relatively thinner soles.

Another intuitive parameter is the hardness of the sole. The standard for choosing shoes is generally that the back half of the shoe cannot be twisted. Some brands emphasize the "feeling of stepping on shit" in their promotions, and the soles are so soft that they can be bent at will, even into a ring. This type of shoe is suitable for walking and leisure, not for running.

Three questions that beginner runners should consider

For beginner runners, it is recommended to consider the following factors when choosing running shoes: the price is right and within your budget; the size is right and you can try it on and run on site; you like the appearance and the shoe shape, color and workmanship are what you want . It is enough to meet the above three points. The brand is not the primary consideration. As long as it is a regular sports brand, almost all running shoes are now produced. The magical running shoe features in brochures and billboards are basically not experienced by beginner runners. After running for a period of time and deepening your understanding of running, you can do in-depth research and choose running shoes that are more suitable for you.

How often should you change your running shoes?

Running shoes also have a lifespan. There are two dimensions to measure the lifespan of running shoes: time and running volume .

Running shoes usually have degradable materials added to their rubber soles, which will become ineffective after 2-3 years, so the lifespan of the shoes is two years . Therefore, you should be careful when looking at the discounted shoes in specialty stores. Check the production date, as most of them are old shoes that have been on the shelf for a year and have not been sold.

If you use the same pair of running shoes containing EVA (chemical name is ethylene-vinyl acetate copolymer, a synthetic plastic) for a long time, the best EVA material will lose its function. Generally speaking, running shoes will lose 60% of their function after running 200-600 kilometers. Therefore, 600 kilometers of running is the turning point of the life of a pair of running shoes . Professional athletes can run 600 kilometers in a month, so it is reasonable that the shoes are worn out.

These indicators are not absolute. The life of running shoes is related to the runner's weight, road conditions, and weather conditions. For beginners, there is no need to worry too much about these. When purchasing, just make sure that the shoes are comfortable, reasonably priced, and look good.

In short, remember: it is within your budget, you like the style, and you try it on to see if it fits. To avoid being led by the shoe store guide, you can tell them your budget first when you enter the store.