When it comes to buying a pair of running shoes, it can sometime seen as tricky as buying something bigger like a Bike for instance and I mean i don't blame you. You're going to be spending a lot of time in these so it's important that they're right for you. So, today i thought i'd run through a few tips on how to select the running shoes, what type you should wear, and when.
1. PRONATION
Firstly, what works for one runner may not necessarily work for another, so don't aimlessly head out and buy a pair of running shoes just because you like look of them or your friends has recommended them to you. The best thing you can do is head to your local running store to have your gait analysed or, if you have a pair of well used running shoes you can check the wear patterns on the soles to see how pronate and what shoes are suited to you. so, there are three main types of pronation. We have NEUTRAL, OVERPRONATE, and SUPINATE.
So here, we're gonna start with neutral, and what you will look here is more centrailed wear down the middle of the ball of the foot ant that is actually considered the most bio-mechanically sound as everything tracks and rolls through in a straight in a straight and forward motion.
Now, on to overpronation and you can can identify this with slightly more wear down the inside edge of the shoe don;t worry if this is you, because it's very common and it's quite often caused by the arch of the foot collapsing in, or in some causes, even being flat footed and in turn this ends of leading to this rolling as you run.
If you find you have slightly more down the outer edge of the shoe it's likely that you supinate. Now this isn't quite so common but it's generally caused by having a high arch which means you have a particularly defined and rigid arch which causes you to roll through and off on the outer edge of your shoe.
If you didn't already know how you pronated hopefully you do now. so, let's take a look at the different types of shoes to suit those types of pronation. so, let's start with a neutral shoe, which is obviously designed for neutral runners, But also for supinating runners. It provides a bit of shock absorption and a little medial support. So they're essentially designed to roll through in a nice, neutral motion and if you do supinate these won't add any more unnecessary control or stability.
Now, for a stability shoe that;s for someone that overpronates. Now these normally include a firm area around the arch side for support and to provide higher stability to control the motion of the foot as it rolls through. Now, if you have quite sever overpronating or flat feet, you want something with slightly greater control to stop the arch from collapsing so much, so as a motion control shoe which is essentially a beefed up version of our stability shoe and it just simply provides a little bit more support around the arch area.
3. CUSHIONING
Other than the colour the main difference you'll notice with these two shoes is the amount of cushioning. One is super well cushioned whilst the other is a lot more minimal and when we pop them on the scales, there's a whopping 174 grams difference per shoes. That's a total of 348 grams for the pairs, which is almost twice as heavy.
So, when would you wear each type of shoes? The well cushioned shoe is great for absorbing impact, perfect for your everyday training miles. Now they are a bit heavies, but they do help to keep you injury-free and in one piece. Now the more minimal shoe is actually a lightweight racing flat. Now, in the same way that you might put some fast aero wheels onto your bike for a race, you may want to pull out some lightweight running shoes to give you that edge on race day, as well when you consider carrying something like and extra 174 grams per foot over the course of a 5K, 10K or more that really begins to add up and to put this into perspective and use an example, an elite runner with a cadence of 180 steps per minute runs a 30 minutes dead 10K that's around 5400 steps throughout their whole race. Now, that's a lot of steps to be carrying that extra weight through. So, if you do fancy trying to get that edge and buy some race flats, most brands will actually advise what distance their shoe is designed for.
Now, a five to 10K shoe will have a lot less cushioning than something like a marathon shoe. That said, shoes do differ from runner to runner and some people may want to do a 5K in something more cushioned like a marathon shoe, whilst other might be able to get away with something less cushioned for a marathon, for instance.
4. LIFE EXPECTANCY
whilst they can sometimes seen like a big investment, don't make the mistake of trying to get your money's worth to the point that your toes are poking out of the end. If you're running them beyond their life expectancy you could be limited your performance or even risking injury.
Over time, they begin to lose their cushioning meaning you begin to absorb the impact more and generally, shoes have around 300 to 400 miles in them and the lighter the shoes, often the less that is.
There you go running shoes can be quite complicated, but hopefully that clears up confusion and it helps you when you're next purchaing some running shoes.
Firstly, what works for one runner may not necessarily work for another, so don't aimlessly head out and buy a pair of running shoes just because you like look of them or your friends has recommended them to you. The best thing you can do is head to your local running store to have your gait analysed or, if you have a pair of well used running shoes you can check the wear patterns on the soles to see how pronate and what shoes are suited to you. so, there are three main types of pronation. We have NEUTRAL, OVERPRONATE, and SUPINATE.
So here, we're gonna start with neutral, and what you will look here is more centrailed wear down the middle of the ball of the foot ant that is actually considered the most bio-mechanically sound as everything tracks and rolls through in a straight in a straight and forward motion.
Now, on to overpronation and you can can identify this with slightly more wear down the inside edge of the shoe don;t worry if this is you, because it's very common and it's quite often caused by the arch of the foot collapsing in, or in some causes, even being flat footed and in turn this ends of leading to this rolling as you run.
If you find you have slightly more down the outer edge of the shoe it's likely that you supinate. Now this isn't quite so common but it's generally caused by having a high arch which means you have a particularly defined and rigid arch which causes you to roll through and off on the outer edge of your shoe.
2.SHOE TYPE
If you didn't already know how you pronated hopefully you do now. so, let's take a look at the different types of shoes to suit those types of pronation. so, let's start with a neutral shoe, which is obviously designed for neutral runners, But also for supinating runners. It provides a bit of shock absorption and a little medial support. So they're essentially designed to roll through in a nice, neutral motion and if you do supinate these won't add any more unnecessary control or stability.
Now, for a stability shoe that;s for someone that overpronates. Now these normally include a firm area around the arch side for support and to provide higher stability to control the motion of the foot as it rolls through. Now, if you have quite sever overpronating or flat feet, you want something with slightly greater control to stop the arch from collapsing so much, so as a motion control shoe which is essentially a beefed up version of our stability shoe and it just simply provides a little bit more support around the arch area.
3. CUSHIONING
Other than the colour the main difference you'll notice with these two shoes is the amount of cushioning. One is super well cushioned whilst the other is a lot more minimal and when we pop them on the scales, there's a whopping 174 grams difference per shoes. That's a total of 348 grams for the pairs, which is almost twice as heavy.
So, when would you wear each type of shoes? The well cushioned shoe is great for absorbing impact, perfect for your everyday training miles. Now they are a bit heavies, but they do help to keep you injury-free and in one piece. Now the more minimal shoe is actually a lightweight racing flat. Now, in the same way that you might put some fast aero wheels onto your bike for a race, you may want to pull out some lightweight running shoes to give you that edge on race day, as well when you consider carrying something like and extra 174 grams per foot over the course of a 5K, 10K or more that really begins to add up and to put this into perspective and use an example, an elite runner with a cadence of 180 steps per minute runs a 30 minutes dead 10K that's around 5400 steps throughout their whole race. Now, that's a lot of steps to be carrying that extra weight through. So, if you do fancy trying to get that edge and buy some race flats, most brands will actually advise what distance their shoe is designed for.
Now, a five to 10K shoe will have a lot less cushioning than something like a marathon shoe. That said, shoes do differ from runner to runner and some people may want to do a 5K in something more cushioned like a marathon shoe, whilst other might be able to get away with something less cushioned for a marathon, for instance.
4. LIFE EXPECTANCY
whilst they can sometimes seen like a big investment, don't make the mistake of trying to get your money's worth to the point that your toes are poking out of the end. If you're running them beyond their life expectancy you could be limited your performance or even risking injury.
Over time, they begin to lose their cushioning meaning you begin to absorb the impact more and generally, shoes have around 300 to 400 miles in them and the lighter the shoes, often the less that is.
There you go running shoes can be quite complicated, but hopefully that clears up confusion and it helps you when you're next purchaing some running shoes.
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