It is believed that people with a lot of weight should consider shoes with good cushioning, and runners with flat feet should choose sneakers with the arch of the foot. At the same time, many recommendations do not have a scientific basis, and some of them even contradict these studies. Below we will analyze what you should focus on when choosing.
1. Select the desired level of cushioning of the sole
As a rule, cushioning is provided by a foam sole that dampens the impact of the foot on the ground. This is supposed to protect the knees and back from repetitive impact loads and, in the long run, from pain and damage.
At the same time, several studies have shown that the cushioning of the shock-absorbing sole or insole does not save from sports injuries and can even increase the load on the legs, especially during fast running (14.5 km/h).
In another scientific work, it was found that such a sole can reduce the risk of injuries, but only for men weighing up to 78.2 kg, and for women - up to 62.8 kg. For heavier people, soft sneakers do not provide noticeable advantages.
Thus, runners with a small weight make sense to pay attention to sneakers with good cushioning. But at the same time, first of all, you need to focus on the level of comfort.
Walk or even run a little between the counters in the store. Evaluate how much you like the cushioning properties of the sole—whether they feel comfortable or if they irritate and reduce control.
2. Assess how comfortable you are
There is a popular opinion that when choosing sneakers, you should take into account the inclination of the foot in relation to the lower leg.
People with a high arch of the foot (supination) are recommended to take soft sneakers with good cushioning. And with flat feet (pronation), it is recommended to choose models with inserts to support the arch and a sole with elements of different stiffness.
The recommendations were tested in a series of studies involving 7,203 military recruits of both sexes and found that choosing shoes according to this principle did not save people from injuries. And an experiment involving Marfon women showed that popular advice does not help to increase comfort and reduce pain.
At the same time, the orientation of one's own convenience gives good results. One study involving the military found that 4 months of training in shoes with the most comfortable insoles reduced the number of stress fractures in the legs by 13.4%. Moreover, the level of comfort was assessed by the soldiers themselves, choosing insoles from six proposed options at the beginning of the experiment.
Other studies have confirmed that the most comfortable running shoes increase running efficiency. In other words, they allow you to spend less energy, therefore, run longer and faster.
To choose the most comfortable pair, put on the sneakers, lace them up completely and pay attention to a few points:
- How do the toes feel - is there enough space for them, are they not resting on the sock of the sneaker.
- How does the butt feel? In some models, to increase stability, a stiff and high back is made, which can dig into the Achilles tendon when walking and running.
- Does not press the support element of the arch of the foot. If you have a pronated foot, the stiff insert can rub to the point of bloody calluses.
- How does the top of the foot feel? In some models, the lacing can put pressure on it, and when loosened, it can provide instability.
Carefully analyze your feelings and remember that even a slight discomfort in the store will most likely turn into torture on the run.
3. Pay attention to the weight of the shoes
Every 100 g of weight in sneakers increases the energy expenditure for running by about 1%. This may seem like a small number, but in a long distance race, it can play a role in impairing performance.
An analysis of 14 studies also concluded that weight matters. Scientists have calculated that sneakers heavier than 440 g can negatively affect the running economy.
Of course, you should not choose shoes solely based on this characteristic, but if two pairs match in terms of comfort, you should prefer the lighter one.
4. Choose the right size
In order not to make a mistake, go to measure sneakers in the afternoon after 4-5 p.m. At this time, the foot is at its largest, so you will surely make the right choice.
If you're ordering sneakers online, don't rely on the size chart. Check the length of the foot in millimeters, but do not think that this is a guarantee of the correct fit. Different brands do not match even these parameters, so some sneakers with an insole length of 25 mm can press on the toes, and others - dangle like galoshes.
Therefore, carefully read the reviews and order several sizes at once to choose the most comfortable one.
5. Do not focus on the price and appearance of the shoes
The price range of running shoes is very wide. You can buy a good pair for 2-3 thousand hryvnias, while brand new items can cost 5-15 thousand hryvnias. Whether they will help to run without injuries and increase sports results is a big question.
One study emphasized that the cost of shoes is not a guarantee of better cushioning and comfort. So don't immediately reject sneakers with affordable prices. Maybe your perfect match is lurking among them.
The appearance does not affect the comfort in any way, but it can confuse you and make you choose not the most comfortable shoes. So if you can give up the color of the inserts and the shape of the sole, the chance of finding the perfect running shoes will increase a little.
6. Test the new pair
If you are a beginner, the distance in the first training is unlikely to be very long, so you will have time to evaluate all the advantages and disadvantages of new shoes without the risk of injury.
If you bought sneakers to replace old ones, be sure to do a light test run of 1-2 km with the possibility to quickly return home and change shoes in case the new pair rubs corns or causes joint and muscle pain.
