To begin with, not all sports shoes are suitable for this. Keds, for example, do not fit, just like sneakers for basketball, tennis, walking, etc. are not suitable. Each sport implies a specific load, and for an unprepared athlete, it is most important to properly compensate for it so as not to get injured.
There are shoes designed specifically for running - running shoes and spikes, they reduce the risk of injury and help to achieve good results. We will not talk about spikes in this article, they have their own orientation and for beginners runners do not fit, consider sneakers.
There are several common features for cross-country running shoes:
1) Running sneakers (with the exception of some special models) necessarily have depreciation. It should be in the heel part of the sole, as it happens in the sock. All manufacturers of high-quality running shoes indicate the presence and position of shock absorbers.
2) The sole and top sneakers must be flexible and soft in the front part.
3) There are inserts from the abrasion resistant rubber on the sole. Most often they are located in the heel part and from the outside of the sock sneaker, which accounts for the main load.
4) Sneakers for running are never made from leather or other poorly breathing materials.
5) Rigid elements of the top sneaker are allowed only in the heel part. But they should not be in contact with the foot, rub and press on the Achilles tendon.
6) Lacing should ideally be on the sneaker asymmetrically, closer to the inside of the foot.
7) It is better if the laces are not joined by a single rigid bar. They should be able to some displacement, so that the sneakers could be pulled more tightly over the leg. However, this need not necessarily be so.
8) The insole should be removable so that it can be replaced orthopedic if necessary.
9) The weight of a pair of shoes should not exceed 400 gr.
But that is not all. The fact that the sneakers are in principle suitable for running does not mean that they are good for you. There are several factors that should be considered.
Athlete's sex
Male and female sneakers differ not only in color. A woman's foot is more demanding on shoes, so additional technologies and other materials can be used. The main differences of women's sneakers:
1) The proportions of the female foot are on average different from the proportions of the male, which means that the shoe is different. Female shoe narrower
2) The heel of women's shoes has an additional height, reducing the chance of damage to the Achilles tendon
3) Women weigh less than men and so the depreciation of women's shoes is softer than men's
The exception to these rules is, as a rule, competitive shoes that do not have any serious constructive solutions and technologies, but not suitable for long training.
Pronation, supination and height of the arch of the foot
If you are not familiar with these concepts, then you can read about them in the article pronation and supination . Here, I want to note that when choosing sneakers, the degree of pronation and the height of the arch of your foot is one of the decisive values - this parameter directly affects the probability of getting injuries. People with excessive pronation and low vault should choose sneakers with a supinator (protection from excessive pronation), this will increase cushioning and save your knees. While hypopronators wear them completely counter-indicative, it increases the likelihood of tucking a leg.
Wide and narrow foot, shoe size
The width of the shoe, in general, depends on the manufacturer. For example, Asiks traditionally has a narrow shoe, Sikoni and Brooks have a wide, and Mizuno's narrow in the heel and wide in the sock. During the fitting of the sneakers, pay attention to how they sit on the foot - the sneakers should fit snugly to the foot, but at the same time do not press anywhere. Always lace the sneakers starting from the lower hinges in order to seat them on the leg as best as possible.
The size of shoes should be chosen so that the thumb does not get to the sock sneaker at least 3 millimeters. This is due to the fact that when you run the stop increases in size and if you took the sneakers exactly in size, running can damage the nail. For the same reason, sneakers are better to measure in the evening, when the foot increases from the daily load.To try on, you should wear your running socks and have orthopedic insoles with you if you use them.
Some types of sneakers are made small-sized. Most often it's competitive shoes.
Type of training and weight of the athlete
The regularity here is simple, the more your weight, the longer the distance and the worse the training of your muscles and ligaments, the more desirable depreciation and support. Which (in which parts of the sneaker) - depends on the structure of your foot, biomechanics and running technique.
Difference in height of sole from heel to toe and running technique
The value of the drop is selected depending on the technique of setting the foot when running. Typically, there are three types of running: staging on the heel and setting on the middle or the front of the foot. When running on the heel, it is done higher and, usually, in the heel there is decent depreciation in order to reduce the risk of knee injury to a minimum.When running on the middle or front of the foot, the sole is made more flat, and the damping is located mainly in the front.
Just as it was written above, a higher heel reduces the risk of injury to the Achilles tendon.
There is an opinion that the difference can affect the technique of your run and change it. We are skeptical about this assertion. A drop can help a little or slightly prevent you from running your technique, but never this intervention will not be so strong that the technique will change.
Season
Summer and competitive sneakers are made easy and breathable, they easily get wet. Winter and autumn-spring sneakers are made from denser materials that do not soak and hold heat better.
Contrary to the hopes of many people, there are no sneakers that are well ventilated and do not get wet. Even the gortex tissue, designed to solve this problem, does not always successfully deal with it.
Coating
From the cover on which we run, the sole of the sneaker depends first of all. For running on the treadmills, asphalt and other hard smooth surfaces, an even soft sole will do. For soil paths and similar softer soils, the sole is taken more rigid and the protector becomes deeper to improve the yield. Running through the forest and in bad weather requires an even larger tread, and sometimes iron spikes, so as not to slip on the trunks of fallen trees, ice, etc. So these soles are made even more rigid to protect the athlete's leg from all kinds of sharp stones and snags.
In addition to the sole, in off-road shoes, there is often a lateral support that protects the leg from dislocations, and a denser grid is placed, which is more difficult to damage.
Brand
The distinction of brands is observed not only in the pads. The technologies of each brand are different, and although they are all similar in meaning to each other, they still have differences. So Asics uses for gelation gel, saikoni and brooks, foam, and mizuno - plastic plate. They all perform the same function, but behave a little differently, so it's better to try a few options and choose the most comfortable.
Also, some brands have their own direction. For example, salomon focuses mainly on impassability.
Most of the characteristics considered can and should be determined independently, however, the degree of pronation and flat feet, as well as the nuances of the technique, should be better specified using special equipment. This can be done by going through the
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