Every runner needs to have the perfect running shoe that fits well and works well for them. The specific features of the shoe must match the individual needs of a runner. Additionally, each type of training (endurance, strength, or speed) that runners undergo places different demands on their bodies and also on their running shoes. Therefore, it is important to know what type of running shoes fit your specific goals and individual needs.
With the vast advances in running technology today, it can sometimes be confusing and even intimidating to pick out a new pair at a running shoe store. How will you choose what is best for you and your training when there are different categories, shoe types and shapes within the Neutral, Stability and Motion Control standards?
Shoe design and technology varies by brand and type. As a general guide to running shoes, here are brief definitions for the 3 main categories and some tips when shopping for your new pair:
NEUTRAL
Shoes in the neutral category are typically designed with a flexible forefoot and a soft yet firm midsole. These are the best types of shoes when you tend to land on the outside of your foot. You can determine where your foot lands by checking the soles of your old shoes: if the outside of the sole is worn, it tends to land more on the outside of your feet. This may also be the best pair for people with a high arch. Check to see if the arch of the shoes you plan to buy is supportive or stiff, especially if you have a high arch. This type of footwear supports the arch of the foot more than the ankle or the knees. You may notice that this type of running shoe usually has a curved sole.
STABILITY
Running shoes in the stability category are designed to keep your feet from turning outward when you run, balance your heel, and support the arches of your feet. This type of running shoe provides extra cushioning and excellent stability for your feet when you run. These shoes are for runners who land on the outside of their heels and slightly turn their foot inward (pronate) when running. The arch of these shoes is not as rigid and can have varying degrees of support.
MOVEMENT CONTROL
The soles of running shoes in the motion control category are usually straight or flat. Some designs have slightly curved soles, but the main purpose of these running shoes is to keep the heel secure and minimize the rate of pronation when running. These shoes typically have a wider landing pad for the heels and a strong, stiff heel. These are good for runners who have flat feet or low arches. Runners who tend to pronate their feet and have unstable knees when running may benefit most from this type of running shoe. Check the soles of your old pair: if they are worn in the midsole, then this category is for you.
How to choose running shoes?
Here are some tips when buying your running shoes:
1. Walk and run in the store. Spend time with your chosen pair before you buy it. I know many people who buy a specific type of shoe just because they found out that a great runner wore it to finish first in a race. You have different needs and what works for others may not work well for you. Try on the running shoes in the store. Don’t be afraid to take a few steps on them and even run a couple of meters if possible. Some good running stores even have treadmills for you to run on!
2. Don’t throw away your old pair, yet. Take your old pair of running shoes to the store where you are going to buy your new shoes. If the place you’re shopping for new running shoes is specifically a running shoe store, they may have staff who know about shoes and can analyze the wear pattern of your old shoes. Because you’ll want to try walking and running in your new shoes, bring your socks and any braces if you have one. If the running store has equipment for foot analysis, do not hesitate to have your gait analyzed even if you already know the arch of your foot or the type of foot. Inform the staff of your race history, goals, injuries and what type of training you usually do.
3. Know your weak points. One of the main reasons we need to wear shoes is comfort. Your feet should be comfortable enough while walking or running in your new running shoes. Pressure points or loose shoes often cause blisters.
4. Perfect fit for your feet. If your running shoes are too loose and your feet slip inside your shoes, you’ll lose energy with every push your feet make when you run. It’s okay to adjust and readjust running shoe laces inside a store. Lace up your laces for a secure, undisturbed feeling.
5. Running shoes are special. They are specifically designed for forward movement (i.e. running forward), heel cushioning, and arch support. If you take the time to look at the soles of different types of shoes, you can see that they have horizontal line patterns on their soles. If you plan to wear running shoes for other sports or physical activities, you will wear them out faster and may even put yourself at risk of injury. Cross-training shoes are designed to provide more lateral support (lateral movement, etc.) and flexibility in the toes. Buying a different pair like an elliptical for other activities is a good investment because your running shoes will last longer and reduce your risk of injury.
When to buy a new pair?
You may be wondering, “When do I need to buy a new pair?“Usually the upper or body of the running shoe looks like it’s still in good shape, but the cushioning and motion control may have already been lost.
check the soles of your if they wear too much. It is helpful to mark the date you purchased your pair.
If you keep a log of your rides, compare it to the date you bought the old ones. when you reach around 800 kilometers or 500 milesyou may need to buy a new pair.
Getting a new pair is a investment since your feet are the only parts of your body that touch another surface and absorb all the impact when you run. Your legs and feet are your main engine for running, so you need the excellent support, stability and comfort tools for them at all times. One of the keys to reducing the risk of injury is to replace them once they break or wear out.
