Choose running shoes
To choosing running shoes should be treated seriously. Among the variety of brands and models of sports shoes is not easy to choose what suits you. Generic sneakers that are suitable for all simply does not exist. However, the analysis of cross-country injuries allowed us to identify some General characteristics of good and safe running shoes, which will protect against injury, but not to take all the footwork themselves at the expense of excessive cushioning and arch support. Jogging shoes must contribute to the strengthening of the foot.
Here are some General rules for choosing the right shoes.
Good safe trainers feature:
• Smooth transition outsole: this feature depends on the thickness of the sole at the heel and toe of the Shoe. Shoes without transition or with minimal transition (6 mm or less) allows to maintain optimum load on the foot during each running cycle.
• Neutral: this means that in sneakers no components that control the movement or stability (arch support). These supplements interfere with the natural movement of the foot during load on the leg.
• Light weight: (300 g or less for men – size 42; 250 g or less for women – size 39).
How to buy running shoes:
• you May need to buy running shoes, different size for each foot. For some runners it is the only option to avoid the tightness of the larger foot.
• Shape of the foot or arch height is not the best guide for selection of sneakers.
• do Not listen if someone tells you in the store that sneakers are suitable for you, based on how you go. The movement of the foot when walking and running is different.
• Pronation of the foot. This is normal. To focus only on it when choosing running shoes – is wrong. In the store you can say that it is better to buy shoes with arch support, but really it’s not necessary. Pronation is a natural shock absorber. If you hurt her, you may experience problems with his knees. Cases of excessive pronation can be solved with the doctor and can be fixed from the expense of therapeutic exercises to strengthen the feet, not the shoes.
• Buy running shoes in the end of the day, when your feet are tired and the most “swollen” of the day.
• Make sure that the toe of the sneaker is quite wide. You should be able to freely wiggle your toes. Too narrow front part will interfere with the natural movement of the ball of the foot. At the expense of working your fingers you will be able to properly distribute the load on the legs.
• From the foot to the toe of the Shoe must remain at least 10 mm, which is called “the finger”.
• Test sneakers, so they were not too narrow for you. Remove the insole and stand on it with your foot. Stop hanging? Means sneaker is too narrow.
• it is Important that when running the heel is not hanging.
What kind of running shoes you will not do:
• high thick sole. Soft sole may cause improper biomechanics that will lead to an increased impact force on joints.
• high heel and low toe.
• With orthotic inserts. These supplements usually do not need. You can use them a couple of months to strengthen the foot. But it can strengthen and exercise, so every day orthopedic shoes you do not need.
The transition from old to new sneakers
Remember that when you change running shoes should be a transition period, during which you should wear new sneakers not to the entire workout, but only for a while. A couple of weeks time wearing new sneakers can be increased, and then jump on them completely. Also before and during this transition period, you should perform exercises to strengthen the feet and thighs. Workout in sneakers for cheap soles require the operation of the thighs and buttocks, so the first few weeks you will feel pain. So if you’re a high sneaker low, you will have some time to adapt.
When to buy new running shoes?
• the Basic rule – change running shoes after covering a distance of 600 km, But it is not universal. Different shoes can have different service life due to the materials from which they are made, you must also consider that often the shoes are used not only for running, and this increases their wear.
• Obviously, the wear on the soles also signals that it’s time for the shoes to change. Worn sole changes the biomechanics, and this will definitely lead to injury.