A Guide to Choosing the Perfect Running Shoes
Running shoes are key to every runner’s routine. The right pair can help you run faster, avoid injuries, and feel more comfortable.
This guide covers the main points of picking the best shoes for experienced runners.
Amortization: Cushioning and Energy Return
Cushioning in running shoes helps reduce the impact on your body. Shoes now have special foams like EVA or TPU that are soft and bouncy. More cushioning can help on long runs and recovery days, but too much can make you slower.
Look for shoes that balance cushioning and responsiveness to match your weight and running style.
Pronation: Stability and Support
Pronation is how your foot rolls when it hits the ground. If your feet roll in too much (overpronation), you might need stability shoes. If your feet roll out (supination), look for cushioned shoes. Neutral runners have more choices.
A gait analysis at a running store can help you find the right type of shoe.
Drop: How It Affects Your Stride
Drop is the height difference between the heel and the toe of the shoe. A high drop (8-12mm) works for heel strikers and runners with tight calves. A low drop (0-6mm) suits forefoot strikers and helps with a natural stride.
If switching to a low-drop shoe, take time to adjust to avoid calf strain.
Running Shoes and Injury Prevention
Good shoes can lower the risk of injuries by supporting your feet and absorbing shock. But shoes alone won’t prevent injuries. Overtraining and poor technique are bigger causes of problems.
Pick shoes that fit well and suit your running needs. Replace them every 400-750 km to keep them effective.
Carbon or Non-Carbon: The Debate
Carbon-plated running shoes have changed the running world. They use a carbon-fiber plate to help you push off faster and with less effort. These shoes are great for races and speed sessions but can be too stiff for daily training. Non-carbon shoes are more flexible and better for everyday running.
Pick carbon shoes for races and intense runs. Use non-carbon ones for regular training and long runs.
Different Shoes for Different Workouts
Not all running shoes are suited for every type of workout. For long runs, look for cushioned shoes that provide comfort over distance. For speed workouts and intervals, lightweight trainers or racing flats can help you run faster. Trail running shoes with extra grip are best for uneven terrain. Rotating between shoes designed for specific workouts can reduce the risk of injury and extend the life of each pair.
Do You Need to Do Tests Before Buying?
Before buying running shoes, doing a few tests can save you from choosing the wrong pair. A gait analysis is the most common and useful test. It helps identify your pronation type, foot strike pattern, and other biomechanical traits. Some running stores offer this service for free or at a low cost.
You can also try pressure-mapping tests to understand how your feet distribute weight. If you have specific issues, like flat feet or high arches, consulting a podiatrist or sports specialist might be helpful. Testing shoes by running in them on a treadmill or track is essential to see how they perform during movement.
How to Choose the Right Running Shoes
- Know Your Goals: Think about your main runs: races, training, or recovery. Also, consider where you run: road, trail, or track.
- Check Your Form: Get a gait analysis to understand your pronation and foot shape.
- Get the Right Fit: Ensure there’s space in the toe box and no tight spots.
- Try Different Shoes: Test them by running, not just standing.
- Focus on Quality: Higher-priced shoes often last longer and perform better, but fit is more important than price.
Pick carbon shoes for races and intense runs. Use non-carbon ones for regular training and long runs.
Conclusion
Picking the right running shoes takes thought and care. Consider carbon plates, cushioning, pronation, drop, and injury prevention. The best shoe is the one that fits your body and running goals. Choose wisely, and your shoes will support you every step of the way.