How to choose the right running shoes?

Choosing the right footwear is very important for a healthy stride, and just as we like to be comfortable when walking during everyday activities, during physical activity, in this case running, the footwear must be right. In this article we will deal with the topic of choosing the right running shoes.

According to the website blogsport.rs, running shoes are the foundation of every successful running experience, because regardless of whether you are a beginner or a professional, the right shoes will give your feet support, comfort and protection with every step. The right running shoes are very important for keeping your feet and body healthy while running, because they provide the right support and cushioning, thereby reducing the risk of injury and discomfort, and in addition they can improve running technique and help achieve better results. There are different types of running shoes, and each has its own characteristics. These include racing shoes, training shoes, track shoes, trail shoes and others. Before you set off in search of shoes, it will help you to first get to know their anatomy and other elements.

The outsole is in direct contact with the ground while running. A quality outsole is very important, because it provides resistance to wear and determines the type of terrain the shoes are intended for. Some outsoles are specialised for asphalt, while others work better on the track, off-road or on soft ground. The midsole of a running shoe is the part between the outsole and the upper. It provides cushioning and support for the foot while running. Different shoe models may have different types and densities of midsole, which affects the stability and comfort of the footwear. Runners who need more support can choose shoes with stabilisers in the midsole. The upper of running shoes usually consists of various materials, such as mesh, textile or leather. It is important that it is breathable and allows the foot to breathe while running, provides good support and adapts comfortably to the shape of the foot. Support and cushioning are key to keeping the feet healthy and reducing the risk of injury. These characteristics depend on the midsole, the shape of the outsole, the materials used in making the shoes and the technology the manufacturers use. Runners with problematic feet may look for shoes with extra support in the midsole, while all runners can use shoes with a good cushioning system to absorb impact. The drop of a shoe refers to the difference in height between the heel and the forefoot. The standard drop for running shoes is usually around 10–12 mm. Lower drops encourage a natural foot position while running, while higher drops make heel striking easier. It is important to choose the drop that best suits your running style and comfort. The weight of the shoes matters for speed and running comfort. Lighter shoes allow faster steps, while heavier shoes provide more stability. It is worth noting that runners with a lower body weight usually prefer lighter shoes, while those with a higher body weight look for more support and cushioning.

When buying running shoes we advise you to think about your running goals, that is, whether you want to run recreationally or you will be running marathons and fast races. For fast races you should choose light shoes, while for a marathon you will need durable and comfortable shoes. You can also consult the staff in specialised running shops. Once you have considered the purpose of your shoes, the next thing to do is to check their size and fit. Running shoes should fit you perfectly and should be neither too small nor too big, and it is recommended to try shoes on towards the end of the day, because the feet are often a little bigger then. Leave a little space between the tips of your toes and the front of the shoe. This will allow your feet to spread naturally while running. Running shoes come in different widths. If you have wider or narrower feet, choose the appropriate width for better comfort. The lacing should be firm but not too tight. This will ensure that the foot fits well and there is not too much friction. If possible, run or jump a few steps to assess how you feel. Check whether there is friction or pressure on certain parts of the foot, because that may indicate that the shoes are not right for you.

If you plan to run on asphalt, you will need shoes with good cushioning and support. For running on a track choose running shoes with traction that gives you good grip on uneven terrain, and if you like running in nature and on uneven ground, trail shoes with extra protection and traction are the right choice. Running shoes are designed to provide optimal support and comfort while running, they have specific characteristics such as good cushioning, foot support and an appropriate outsole design that absorbs impact while running, and all of the above makes them ideal footwear for all kinds of running, from fast races to marathons. Running shoes also provide precise support and stability for the feet with every step, which is key to keeping the feet healthy and reducing the risk of injury.

Here are a few ways to look after your running shoes. After running, wipe them with a dry cloth; if they are very dirty, you can wash them with lukewarm water and mild soap, and what you should never use are abrasive brushes or strong chemicals that can damage the material. After washing or running in the rain, never leave the shoes directly in the sun or near a heat source, because drying them that way can damage the glue and the material of the shoes; it is recommended to let them dry naturally at room temperature. If you have more than one pair of running shoes, it is recommended to rotate them, to wear all the shoes evenly and extend their lifespan.