What type running shoes should you wear?
Health benefits of running and jogging help to build strong bones, as it is a weight bearing exercise. But to make this activity more pleasant and cracking, one thing is important and that is a pair of running shoes.
Finding the right running shoes is important because it provides the basis for your whole body. Right running shoes not only prevent injuries but also boost your performance like in quick direction changes. Best running shoes can lessen the impact of your steps and cushion the foot from heavy landings when your feet strikes the ground. Best pair of running shoes are very important for trail running and running in general. For choosing the best fitting running shoe you need to know your foot type and what sort of shoe goes best with your arch and running pattern and foot rolls. For that purpose, you should ensure that the running shoes perfectly fits from heel to toe and is comfortable enough for running stride.
The American Orthopaedic Foot and Ankle Society recommends that the type of running shoe you choose should be a proper cushioned shoe with shock absorption depend on the sport you are most active in. If you perform certain type of exercise three times a week or more, choose corresponding sport shoe from the running store.
Following are the key points which help out in buying the perfect pair of running shoes:
Having a clear idea of pronation: Pronation is inward rolling of foot and therefore exerting weight on inside of your foot during normal foot stride. And supination is outward rolling of foot and toe. You can’t figure out about pronation by gait analysis during running.
Foot type: Our foot type influences our movement of foot. There 3 kinds of foot arches.
Normal arch: In this way your foot is neutrally aligned and causes the rolling of foot towards healthy spot.
Low arch: It causes our feet to roll excessively towards inside, which is not the normal pronation and termed as overpronation. People with low arches have flat feet, which is a deformity called pes planus. So, running shoes suggested for people with flat feet are broad running shoes having a low sole that will help them overcome excessive pronation and run efficiently. These are basically called motion control shoes.
High arch: It causes excessive plantarflexion of foot, which is also not normal pronation of foot and termed as under pronation. People with high arches tend to put pressure on heels and ball of foot. This kind deformity is called as pes cavus. So, people with pes cavus should wear those running shoes that have a padded surface because such running shoes will relieve too much pressure on heel and ball of foot and prevent with foot injury.
Try on and ensure proper heel fit: Trial of a running shoe is an essential factor in finding the right type of shoe for runners or anyone. As foot size doesn’t remain same and several brand size differs from other so before buying shoe test it once. It should fit right in your feet especially around heel and ankle. Try both shoes because some individuals have one foot larger than other. Stand up and check by performing heel raise, walking, jogging and running. Also wear socks, orthotics, or other braces that you will require later while running. Make sure that is not too tight, slippery or rub on floor while walking or running. And lastly remember, comfort over beauty. So, ensure that it is comfortable and easily adjustable.
Moreover, make sure breath ability of the shoe you choose that matches the weather you are planning to run in.
What type of running shoe do I need?
Running specific shoe are designed that will not only provide you with pliability, resilience and support but also halt chances of injuries. These characteristics help runners move forward with ease. A variety of sport shoes are on the market for every type of exercise.
Stability running shoes: These are for the runner who pronates excessively with an arch that collapses almost entirely. They are mean to provide foot with support that helps the runner’s foot to the ideal gait line. Most stability shoes use a feature called dual density foam, which is visible by a darker insert of foam, (usually grey) in the medial or internal side of sole of the shoe. This harder foam compound is placed right under the ankle and prevents it to collapse. Popular stability running shoes are the Mizuno Inspire, Brooks Adrenaline, and New Balance 860.
Light weight running shoes: Running shoes that have inbuilt shock absorbers are available for joggers and lightweight walking. Aerobic shoes are lightweight and shock absorbing to prevent foot fatigue and to cushion the ball of the foot, which put under pressure from aerobic exercise.
Trial running shoes: These are designed to help runners walk through bumpy and rough surfaces. They are waterproof and durable. Tennis shoes have flexible soles to protect your feet from the quick side to side movements of tennis and is meant for sliding over clay or grass. Thick sealed, high top basketball shoes provide extra protection against ankle and foot injuries caused by jumping.
Improper workout footwear can cause a number of injuries. Beside the more obvious injuries, including ankle strains and fractures, bunions and corns, some other lesser-known injuries are common Metatarsalgia, a condition which presents as pain in the ball of the foot can be worsened by poorly fitting footwear. Worn out sport shoes does not provide your feet with adequate protection during your workout. According to Michigan State University Extension, running shoes should be replaced after every 350 to 500 miles. If you run 20 miles a week, this means you should replace you shoes every 20 to25 weeks. Net wellness advises against judging the wear of your shoes from the trends on the bottom. Instead check the mid sole of the shoe that will show damage sooner.
Running in different shoes can make you stronger, faster and less prone to injury. Studies show correlations between running in a variety of footwear and reduced injuries. Every time you put on a different pair of shoes, your interaction with ground changes slightly, thus you stride differently.
“ A journey of a thousand miles begins with a fabulous pair of shoes.”