How to choose a pair of running shoes that suit you

Running shoes are a type of shoe that has relatively high requirements on quality and structure. For people who love sports, it is very important to choose a pair of running shoes that suit them. However, the reality is that it is basically impossible to buy running shoes that satisfy your needs. Therefore, some tips on buying running shoes have become a matter of concern. So, how can you choose a pair of running shoes that suits you? Let’s take a look at some methods of buying running shoes.

The structure of running shoes

Sports shoe manufacturers have conducted sports mechanics research on the foot shapes of most people, and have produced corresponding shoes based on the characteristics of different foot shapes to meet the needs of different people. Running shoes can be divided into five types according to their functions (movement control, shock absorption and padding, stability, competition, and cross-country), and shoe types can be divided into three types: straight, semi-curved, and curved.

The main structure of high-quality running shoes, regardless of brand, is similar. The outsole is the layer that contacts the ground. It is slightly hard, wear-resistant and has anti-slip properties. There are also a few extremely lightweight running shoes that do not have outsoles and are only suitable for wearing when running on a treadmill.

The midsole is the most important shock-absorbing layer. It is softer than the outsole. The support at the arch of the foot can control the twisting force of the shoe bending and transmit the impact force when landing from the heel to the sole of the foot. The shock-absorbing device in the heel of the shoe is the most important, and each brand has its own technology and characteristics. The insole can usually be removed and is the last line of defense for shock absorption and correcting imperfections in the foot shape. The upper is mainly used to allow the foot and the shoe to fit closely together, while also having the function of ventilation and heat dissipation. The hard shoe heel can improve the stability of the foot when landing.

Functions of running shoes

According to the different functional characteristics of running shoes, running shoes can be divided into the following 5 categories:

1. Control movement type: suitable for moderate to severe inversion of feet and people with higher weight. It can improve the runner's control over the heel and running movement, and can support the arch of the foot. Its external features include a thickened arch area and a medium to heavy weight.

2. Shock-absorbing and padded type: suitable for runners with good running skills, who land on the forefoot or middle of the foot and support themselves with the sole and outside of the foot. The weight of the shoe is medium to heavy, with a thick sole.

3. Stability: Suitable for runners with mild to moderate inversion of the foot, who use the middle and outer sides of the foot for support. The shoe's weight is medium.

4. Competition type: suitable for runners with good running skills, light weight or slight inversion of the feet. The shoe is lightweight.

5. Off-road: The soles are thicker and the grooves are deeper, which are suitable for running on natural surfaces such as land and forests. The shoe itself is heavy.

Analyze your foot type

Once you understand the structure and function of shoes, you should study your foot shape. The "wet foot test" can help us determine foot type. The "wet foot test" is to wet the soles of the feet and step on dry ground, and then classify the feet into the following three types based on the appearance of the footprints. Of course, many people's foot shapes may be between the two types, so it depends on which feature is more obvious.

Normal type. The arch height is normal, and the footprint has a large arc in the middle but is not interrupted. When running, you usually land on the outside of your heel, then roll inward to reduce the impact, and finally transition to landing with the whole foot. This foot shape is highly efficient in terms of kinematics for runners of normal weight, and semi-curved stability or shock-absorbing and padded running shoes can be chosen.

Flat foot type. Because the arch of the foot is low, the footprint is full and the entire sole of the foot is printed on the ground. People with flat feet tend to land on the outside of their heels when running, and then roll excessively inward, causing inversion. If not corrected, many wear and tear type joint injuries may occur. Runners with flat feet should choose straight or semi-curved shoes with specially reinforced arch inserts to reduce the degree of inversion. Avoid wearing running shoes with thick cushioning or curved design.

High arch type. The footprint is narrow on the outside, almost interrupted, and there is a lot of space inside the arch. This type of foot usually rolls inwards when landing, which does not provide enough cushioning, so the absorption and reduction of impact force is not obvious. People with this foot type should choose shock-absorbing, padded, curved or semi-curved shoes. The flexibility of the sole should better increase the range of motion of the foot, and avoid stability shoes.

In addition, no matter which type and brand of running shoes you choose, when trying them on, you should increase the size by half a size (British and American shoe sizes) to one shoe size (European shoe size) based on the perfect fit, because your feet will swell during exercise, so you must leave enough space for this.

I think everyone should have a clear idea about how to choose a pair of running shoes that suits you. The way to wear running shoes is different from our normal shoes. This is the main reason why many people are always dissatisfied after buying running shoes. After understanding the tips for buying running shoes, you can choose according to these methods and you will definitely be satisfied.