Nowadays, the realm of running footwear can be overly intricate, but it’s crucial to familiarize yourself with it, as this will ensure a prosperous running experience. It’s advisable to obtain running shoes from a store that will provide a proper fitting, allow you to test them out while running on a treadmill, and, if feasible, offer a form of gait analysis as well.
It is beneficial to comprehend the advantages and disadvantages of each shoe type in order to choose wisely based on your body and desired running style. To make shoe adjustments, Physio Aidan advises making gradual modifications while following the principle of not making changes unless necessary.
It’s important to acknowledge that shoes are designed with a specific purpose in mind, meaning that your carbon racer shoes may not be ideal for leisurely runs, and conversely, your most cushioned shoes may not be well-suited for racing.
Our bodies as humans have developed to run without reliance on modern technology. This is evident through the design of our thick spongy heels and ankle support. However, this does not necessarily mean that everyone should abandon their trainers and embrace barefoot running. It’s worth noting that sedentary lifestyles have resulted in tight hip flexors and poor posture for many people. Furthermore, modern running shoes with thick soles actually promote poor running form by enabling us to land on our heels with ease and minimal discomfort. Choosing heavily cushioned shoes can perpetuate this problematic form and make it difficult to address underlying issues.
The best running shoes according to Jamie’s Running
It is highly recommended to start following Jamie’s Running if you haven’t already. This 36-year-old father of three has been sharing his progress in running through Instagram and YouTube. In the year 2020, he impressively accomplished 70 half marathons and an ultramarathon. As a guest editor, he generously accepted to share his top picks for running shoes for easy runs, interval runs, tempo runs, and races.
Easy Runs
Also referred to as easy miles or regenerative runs, the goal is to simply unwind and take pleasure in the experience. Considering this, I require a footwear that offers a comfortable, soft, and supportive feel, to enhance my comfort level and enable me to concentrate on enjoying the run.
My favorite running shoe for leisurely jogs is the Nike Air Zoom X Invincible Run Flyknit. It offers an ample Zoom X midsole that feels like running on plush cushions due to its excellent cushioning.
Their thick rubber outsole is durable and suitable for covering long distances without causing damage to the midsole foam (which is prone to breakage upon contact with the ground, due to how delicate Zoom X foam is). The wide base of the shoe (due to its squishy Zoom X foam) provides stability while also adding to its large, bulky appearance.
The upper, the tongue, and the heavily cushioned ankle collar all provide ample padding. Although it may seem excessive at first, embracing the shoe’s design will make you feel like your feet are being embraced by a soft and cozy hug every time you put them on.
Due to their weight, I prefer not to utilize them when attempting to increase my speed; however, numerous individuals do. To me, they are an excellent option for accumulating plenty of effortless recovery miles while experiencing the most comfort possible.
Interval Runs
The Saucony Endorphin Speed remains the same in meaning upon rephrasing.
The snug fit of these shoes is complemented by a moderately flexible upper, providing a comfortable experience without overwhelming restriction. The PWRRUN PB midsole contains just the right amount of cushioning to dampen the impact of every footfall while keeping you connected to the terrain. The midsole also features a composite nylon plate that is unobtrusive during low-intensity workouts but appears to enhance energy return during high-intensity sessions.
The Endorphin series by Saucony utilizes SPEEDROLL Technology, a shoe design that provides a smooth and continuous motion, allowing each stride to feel as fast as possible.
Races
On race day, there is an abundance of impressive choices available. Although Nike previously held a dominant position with their Nike Zoom X Vaporfly Next%, a number of other brands have since caught up and offer equally impressive alternatives.
The Nike Vaporfly Next% 2 is a one-of-a-kind shoe that provides an exhilarating boost and makes you feel like you’re running faster than you’ve ever experienced before. They truly give you the sensation of wearing rocket boots!
Why is it Important to Choose the Right Running Shoe
While it is possible to run in any type of footwear, selecting the appropriate running shoes can prevent discomfort and harm. Running shoes are designed with a thicker heel to soak up any impacts and a heel-to-toe drop that correlates with the natural running gait cycle, enhancing the natural sensation of the feet.
What the right shoe can do for you
Having the right pair of running shoes can assist in avoiding injuries, create a strong base for your body, and enhance your enjoyment while tracking your mileage, whether you’re a casual runner or a marathon participant. Ultimately, the ideal shoes should feel comfortable right from the start and improve your running technique, irrespective of your foot shape, gait, or pronation.
How shoes affect your feet, legs, and joints
If your footwear is excessively tight, too loose or unsupportive, it can lead to stress on your feet, ankles, lower legs, and other joints during physical activity, causing discomfort and injuries due to constant pressure.
Walking versus running
Compared to running shoes, walking shoes offer greater flexibility and adaptability. Running shoes have a more rigid sole and are outfitted with large heel wedges to enhance cushioning. However, when walking in running shoes, a thick heel can increase the risk of tendonitis, shin pain, or even tripping.
How Running Shoes Support Your Feet
Although running has health benefits, it can put a strain on your feet. Common foot and ankle injuries include plantar fasciitis, heel pain, and shin splints (especially for runners with flat feet). Therefore, it’s crucial to select the right running shoes. The right pair of running shoes can make a significant difference. To do so, consider the following factors:
Heel cup
A heel cup is an orthotic apparatus that provides support and cushioning directly beneath the heel. Heel discomfort arising from various causes, such as plantar fasciitis and prolonged standing, can be relieved with the use of heel cups. They can also enhance the comfort of your footwear during daily tasks.
Arch supports (orthoses)
By altering the intersection between the ground and the foot, orthotics enhance the ease and effectiveness of standing, walking, and running. An application of orthotics into the shoes can alleviate pain in uncomfortable regions, augment equilibrium and cushion the impact.
What is pronation, and why does it matter?
Pronation involves rolling your foot inward upon landing in order to reduce the impact of the shock. Despite being part of the body’s natural movement, pronation differs among individuals. This inward rolling occurs when your foot hits the ground to absorb the strain.
The Right Running Shoe For Each Type of Pronation
To gain more knowledge about your foot type, the ideal method is gait analysis, which requires a professional to scrutinize a video of your running. Even though wear patterns on your shoe soles may not reveal the complete picture, they can provide indications of how your running style is impacting your feet.
By utilizing this, you may identify the areas in which you need extra padding and reinforcement in your running footwear.
Pronated Feet – Maximum Support
Shoes engineered with maximum support aim to curb overpronation and serve as the ultimate regulating and supportive footwear. Typically, a carbon rubber outsole is incorporated to ensure durability, increased ground contact, and steadfastness.
Neutral Feet – Cushioned Shoes
In general, a cushioned neutral shoe is lightweight and lack motion control elements. They feel softer underfoot and promote quicker movement. These shoes are excellent for people with neutral foot types who weigh less than 82 kg and those who wear orthotics. Consider structural cushioning shoes, which provide a little additional support, if you have a neutral foot type yet weigh more than 82 kg.
Supinated Feet – Stability Shoes
These sneakers offer a harmonious combination of motion control and cushioning. While they do not have the same weight and stiffness as motion control shoes that offer maximum support, they still offer ample support. This particular type of exercise sneaker is extremely popular.
Other Considerations
Terrain
What type of terrain do you plan to run on? Whether it’s a concrete road, a specialized track, or a wooded path, each requires a specific type of shoe. Additionally, there’s a fundamental difference between the various kinds of shoes used for racing or training.
How Often Should You Change Your Running Shoes?
It is recommended that runners change their shoes every 300-500 miles (500-800 km), which amounts to the distance covered while training for a single marathon. By this point, most running shoes will have experienced significant wear and tear, resulting in a decrease in the level of support they can offer. If you have a heavier build, you may need to replace your shoes more frequently than someone with a lighter build.
Don’t Shop Based on Looks.
It is important to prioritize function, fit, and comfort when looking for shoes, rather than fashion. Ensuring that the shoe is appropriate for your individual needs is crucial, regardless of its appearance. Lucky Feet Shoes’ footwear experts can assist in finding the ideal combination of style, comfort, and foot health.
