Sneakers are first piece of equipment for runners, but shoe choice is still a headache for most runners.
Does it matter if length of shoe is right?
How do you tell a soft running shoe from a supportive running shoe?
Are cushioned or supportive running shoes right for me?
How to choose shoes according to type of foot?
How do runners of different levels choose shoes?
It seems that there is a lot of information on the Internet about these issues, but after reading it, it often remains unclear and confusing.
Today we will tell you how to choose shoes in seven steps. Follow these seven steps and you'll be an expert in shoe selection.
1. Length - base
The size of shoe basically reflects its length, which, one might say, is main parameter that affects comfort of shoe.
Runners should be aware that it is very important to provide adequate space in forefoot and toes in shoe. After wearing shoes, toes should be able to rotate freely. During landing process, it cannot effectively cushion impact force of ground.
There should be a space of about 1.2 cm between toes and front of shoe. When heel is close to heel, press place near big toe with your thumb to check if there is enough space for toes. Of course, you can also put sock to toe and see if index finger can be inserted into heel smoothly along heel. If index finger is difficult to insert, this means that shoe size is small.
2. Width must be appropriate
Shoe width is almost a parameter that runners completely ignore. In fact, width greatly affects comfort of boot. If width is not enough, legs will be clearly compressed. Some running shoes do not feel very compressed, but they run after that, because feet will become a little larger, feet will become compressed if not compressed, and even cause blisters.
How can you tell if your running shoes are too tight?
Remove insole from your running shoes, place it on ground and step on it with one foot. If edge of foot clearly extends beyond edge of insole, width of sneakers you bought may be too narrow.
Asians tend to have thicker feet and it is easy to squeeze their feet due to narrow width of their shoes.
3. The heel goes well with heel
You could say that heel is hardest part of a pair of running shoes other than sole. Why does she have to be tough?
Because heel provides sufficient support for foot, when choosing a shoe, we must ensure that heel can rest comfortably on heel.
The pair of shoes that fit you should fit your heel well, but not too tight.
How do you know if a heel fits?
If laces are not tied tightly, you will be able to pull your foot out of shoe without much difficulty.
But when you start running, heel and heel fit well and there will be no friction between heel and heel, which is what runners often say about running shoes.
4. The top does not press on foot
The tightness of upper is also an important aspect influencing comfort of shoe. The upper should also fit instep, but should not be pressed tightly against instep, because height of instep is different for everyone. ;
Most running shoes with a tongue won't have a problem with top pressure on foot because tongue has enough range of motion, but problem with tongue is that it tends to deviate while running.
So some sneakers combine tongue and upper, cancel the moveable tongue, and call for more wrap, but sometimes that wrap becomes a foot-squeezing upper that makes people feel uncomfortable.
5. Check shoe fold position
Hold your heel to lift shoe, then bend your toe and observe position of fold.
For optimal comfort, it is important that flex point of shoe is aligned with flex point of toe, especially big toe.
Because toes are highly flexed during liftoff phase of running, if flexion point of shoe is not aligned with dorsiflexion of toe, this can cause problems.
Nike's most popular upgraded series of running shoes, "Nike zoom Vaporfly 4%", features a one-piece carbon plate in forefoot midsole, making forefoot almost impossible to flex.
So Nike designers compensated for impact on toe flexion by increasing toe sway. Some runners adjust to this, but some runners find that thumb cannot flex effectively, which will cause problems.
6. How to choose cushioning and supportive running shoes
Runners often have an "either-or" approach to running shoe cushioning and support. A pair of shoes seem to either cushion or support. Actually this is a misunderstanding.
Cushioning is main purpose of running shoes, and any running shoe can be cushioned.
Cushioning mainly depends on material of midsole. All major shoe factories pay a lot of attention to cushioning midsole material. Nike's ZoomX technology, Adidas' Boost technology, and ASICS gel adhesive are all cushioning materials. sneakers with only support, but no cushioning.
In other words, some running shoes primarily reflect cushioning, while some running shoes can provide both cushioning and support. You may ask, running shoes that both cushion and support should be better.
Not required!
Because adding supportive materials often means adding weight to shoe, bottom line is that many runners don't need extra support! Sometimes, unwarranted support prevents foot from swinging and moving normally when hitting ground, which is counterproductive.
So, which runner should buy a supportive running shoe? It depends on shape of your foot.
Standard arch
If you see that arch area is half filled, then you have the most common foot shape.
This usually means you have a pair of feet that can support your weight and are natural perfect shock absorbers.
Runners with normal arches can basically wear any type of shoe, with little regard for cushioning or support.
Flatfoot
If you see that arch area of the foot is full, you are probably turning your foot outward too much when you touch ground (the technical term is called hallux valgus);
This increases risk of injury to foot, lower leg, Achilles tendon and knee.
In this case, we recommend that you buy supportive running shoes. The hallmark of this type of running shoe is: The inside of midsole will have obvious stiff support or an obvious bulge. The goal is to reduce excessive foot eversion.
High arch
If there is little or no contact at outer edge of footprint and you can only see the heel and forefoot, then you have a high arch.
When you run, your feet don't roll over like they normally would, so they can't cushion well, so running shoes with cushioning are more suitable for runners with high arches.
Of course, there are not as many runners with high arches, at least not as many as runners with flat feet.
So, in general, with exception of runners with flat feet who need a supportive running shoe, other runners don't need to think about support or cushioning.
Of course, it must be emphasized that not all flat feet in runners will be accompanied by flat feet. Nowadays, if you have to buy supportive running shoes, it can be uncomfortable.
Only runners with pronounced flat feet and hallux valgus should consider supportive running shoes
7. The degree of conformity between last and shape of foot
If you think above six aspects of some running shoes fit, but you feel uncomfortable no matter how you wear them and feel twisted, it's not your fault, but last doesn't fit shape of your foot.
Shoe last is original part of shoe and its molding form. The fit of shoe largely depends on last.
Sneaker overlays are usually divided into straight, semi-straight and curved. Some manufacturers have many last designs in same size, others have fewer.
In other words, increasing size of a shoe means not only that shoe simply lengthens, but width, height, and curvature change accordingly, which is achieved by last.
People with different types of feet (Egyptian feet, Greek feet, square feet) need different lasts, even if they are same size, which largely determines comfort of shoes.
Actually, shoe wrap is a complex reflection of length, width, height and curvature. The essence is determined by block. Basically, based on protection of foot, feet should also have moderate room for movement without affecting normal activities of legs.
When it comes to lasts, most runners have probably never heard of concept, let alone been interested in it. The shoe selection course by Zheng Jiaxuan, a level 250 runner from Malaysia, is absolutely full of haberdashery and will benefit you. a lot of.
When choosing shoes, remember seven points above. Only your feet can determine if this shoe is right for you.
When you start your first run, any little problems with trying on shoes in store will get worse.
Go to choose shoes in afternoon (the feet will be bigger at this time), put on both of them, walk and run, fully feel, and then learn trainer Zheng's shoe selection course, I believe you will be a better choice shoes than before shoes!