As people pay more and more attention to health, running has gradually developed into one of the most popular sports in the world.
Compared to many other sports, running is also easy and requires very little equipment. Most of the time, as long as you have a pair of suitable running shoes, you can go out and sweat.Compared to many other sports, running is also easy and requires very little equipment. Most of the time, as long as you have a pair of suitable running shoes, you can go out and sweat.
It is precisely because of this that many shoe manufacturers have aimed at the booming running shoe market and spared no effort in running shoe research and development and marketing. Now I just walk into a big shopping mall, where running shoes of various brands, styles and colors are displayed, which is dizzying. Various brand stores also broadcast and post advertisements for various magical running technologies. Some promote the buffer system, some highlight flexibility, some think stability is the number one priority, and some pay attention to strength resilience…
With so many options, many runners will find it difficult to choose. They can only turn to other people’s reviews or recommendations from shop assistants, and then try to choose to buy. Some even just read the online introduction and place an order casually. As a result, after running a few times, they feel uncomfortable and put their running shoes on the shelf.
These always make people feel that it is necessary to spend more time choosing suitable running shoes?
Of course it is necessary! Suitable running shoes can help outstanding runners become better. Major running shoe brands also invest more R&D resources in order to support elite runners in pursuing faster goals. As for jogging barefoot, the road in urban life is not suitable, and it requires a long-term, gradual process of adaptation and training. For most runners, sticking to traditional running shoe habits is a more practical choice. With a suitable pair of running shoes, you can focus more on improving running skills and enjoy more running challenges and fun.
A pair of perfect running shoes should be comfortable to wear, suitable for the foot shape and physiological structure of the runner, and can provide the runner with the maximum running support and sports injury prevention, and even include a certain degree of corrective ability. Therefore, finding the most suitable running shoes is not a simple matter: first, you must be able to distinguish the types of running shoes, the differences between types and the adaptation to the crowd, their respective characteristics, etc., and you must also be correct about your own physiological characteristics. Awareness. Now we understand one by one.
Types of running shoes
At present, running shoes on the market are basically divided into shock-absorbing type and stable type, and there is another type of motion control that is not common. These types with varying degrees of cushioning design constitute a wide range of shoes. How to choose between the two types is completely determined by the runner’s arch type and foot flexibility, which are also the two most important elements in choosing shoes.
One of the purposes of running shoes is to provide support for running, and the inner structure of the shoes is also designed according to the characteristics of the human foot. Shock-absorbing shoes focus on cushioning on the ground, which is soft and comfortable to wear; while stable shoes, in addition to cushioning, an anti-inversion system is designed on the inner arch of the shoe to provide additional arch support. The motion control type is designed for people with severe inversion. It is equipped with a higher-density anti-inversion system, which can be regarded as an upgraded version of the stable type.
Generally speaking, people with higher arches are more suitable for shock-absorbing running shoes, people with lower arches are suitable for stable running shoes, and people with normal arches can choose both. More details will be introduced later.
There is a simple way to judge the height of your arches: wet your feet, and then stand on the surface where you can leave footprints. You can determine your arch type by comparing the footprints below.
High arch type selection shock absorption buffer
In addition to looking at the footprints, in the data measurement, the arch over 1.8 cm is regarded as a high arch.
Runners with high arches generally feel that their feet are relatively hard and lack sufficient elasticity to absorb impact during running. More weight pressure is applied to the arch of the foot, and the foot socket is prone to soreness and discomfort after prolonged exercise. More seriously, if there is no good protection, high-intensity exercise may aggravate the problem, causing tibia pain, ligament torn, plantar fasciitis and even pressure fractures.
Shock-absorbing running shoes that focus on cushioning are suitable for runners with high arches. This type of shoe generally does not have a high-density arch support system, and the midsole will use a soft cushioning layer to absorb shock. The soles of the feet feel very soft when worn, and the weight is lighter than normal stable running shoes. Because of the difference in shock absorption materials, some shoe soles will appear thicker, and you need to adapt to wearing them.
Shock-absorbing running shoes help runners absorb the impact when landing through a cushioning design. For those runners whose muscle strength is not very strong, it can protect the knee joints. People with high arches are also prone to form the habit of landing on the outside of the foot, and shock-absorbing running shoes can also cushion the foot muscles to force the foot muscles to the inside.
Choose stable support for low arch type
The footprints of people with low arches look very real. In terms of data, arches less than 1.4 cm are called low arches, and are generally called flat feet.
The feet of runners with low arches will be softer than those with high arches, and when landing, the soles of the feet will be closer to the ground. Usually low arches also have the problem of foot varus. This landing method causes an imbalance of muscle strength, causing arch pain, plantar fasciitis and heel pain.
Stable running shoes will add high-density materials in the shoes to form a foot arch support system to help runners resist foot varus, so it is the choice for people with low arches. For example, ASCIS’s dynamic Duo-Max system, Soconni’s Sauc-fit support system, etc., can help improve the problem of foot varus. Because of this, some running shoe classifications also refer to the stable type as the support type.
Some people with flat feet have severe pronation, so there is also a shoe type that provides maximum stability and support. But because it is relatively small, the shoe type is usually heavier and harder, and it is not very popular, and there are not many in the market. If you really need this, you can choose a shoe with better support and use it with orthopedic insoles.
Ordinary arch type needs to pay more attention to wearing feeling
The arch height between 1.4 cm and 1.8 cm is regarded as an ordinary arch type, and there will be no serious varus and valgus. A slight inward or outward direction is normal. For these runners, it is possible to choose a stable type and a shock-absorbing type. The factors that affect the choice are usually the cushioning design of the running shoes and the comfort of wearing.
The shock absorption type focuses on cushioning, so there are also shock absorption types that are classified as shock absorption/cushioning types, but in fact, stable running shoes will also increase cushioning in the structure of the shoe, but the cushioning levels of different shoes are different.
The maximum buffer level is level 5, which is suitable for daily training with a large amount of running. Soft and have a certain rebound. It is more suitable for novice runners and people with larger physique and heavier weight. It can minimize the impact on the ground and reduce the impact on the knee.
The fourth-level cushion will be slightly harder, and the rebound feels good, suitable for daily training of various long and short distances. The cushioning level of many running shoes is at this level.
The three-level cushioning is a medium cushioning. The weight of the shoe is greatly reduced, and the rebound feels stronger, but the sole will feel stiffer, which is suitable for training with a higher pace. Runners who have a lighter weight and stronger leg strength can consider this buffer level for runners who are interested in speed.
The second-level cushioning running shoes are basically very light and only provide minimal cushioning, which is suitable for runners with already strong strength. The first-level cushioned running shoes are similar to barefoot, with only a little bottom protection, suitable for short-distance racing.
Different brands use different cushioning technology. For example, ASICS’s famous GEL glue, Mizunon uses a hard-sole wave sheet, ADIDAS’s BOOST midsole, and NewBalance’s Fresh Foam flexible midsole material. Some of them are only used in shock-absorbing running shoes, and some are also used in supporting running shoes. For example, New Blance’s Vongo series all use Fresh Foam cushioning midsole materials, from shock-absorbing type to stable type, from road running shoes to cross-country shoes, there are corresponding shoes.
With so many different cushioning technologies, there is no way to evaluate the pros and cons. Only your wearing comfort and running smoothness can determine which one is best for you.