Getting ready to pound the pavement for the first time this year? It may be tempting to dust off those old running shoes in the back of your closet, but trust us - bad idea. Worn-out or ill-fitting shoes can lead to aches, pains and even injuries. To get the most out of your run, it's worth investing in a decent pair of running shoes.
But how do you go about choosing the right footwear for you? We asked the kit experts at Sportsshoes.com for their top tips:
1/ WHAT TERRAIN WILL I BE RUNNING ON?
Your shoe requires the correct sole unit for your needs so have a think about what surfaces you’ll be running on.
On and off road shoes require a tread with deep enough lugs (traction-giving bumps on the outsole) for grip, while being durable enough not to wear out. Road shoes should have a shallow, hard-wearing tread whereas off road shoes need deep lugs for maximum traction. Off road shoes are usually very responsive (lower to the ground) to protect against the uneven terrain. They are less cushioned than road shoes as off road terrain cushions the foot naturally.
Racing shoes are lightweight, streamlined and responsive - ideal for race running. They are usually cushioned but provide little support and are not as durable as other training shoes.
Barefoot shoes are designed to enable the foot to move as naturally as possible without interference. They range from the super minimal, comprising only of a very minimal upper and sole, to transitional models which offer a compromise between a traditional running shoe and a barefoot style with some protection and cushioning. The transitional models are ideal for easing in to barefoot running.
If you're going to mainly be hitting the gym, you'll want a lightweight mesh upper, an in-shoe ventilation system, good cushioning and lateral support for side to side movement. Durability won’t be as big an issue here, as the treadmill is smoother terrain. But make sure you go for a non-marking outsole (so you don't damage any gym surfaces).
2/ WHAT CONDITIONS WILL I BE WORKING OUT IN?
Your running shoes should feel as comfortable as possible to reduce the risk of irritation and blistering. Choose ones that are appropriate to your environment:
• In dry heat, check your running shoes have wicking properties and in-shoe ventilation technology. No one likes a sweaty sneaker.
• In cold conditions, make sure you have merino wool running socks - they're warm, breathable, and naturally resist odour.
• In wet conditions, a Gore-tex upper shoe is the best option for keeping water out. Otherwise, go for waterproof or water resistant uppers like Helly Hansen's Hellytech. But if you’re going to be running in water that's ankle-deep, don't get a waterproof upper as the water will not be able to escape (read: wet, smelly shoes). Instead, look for a shoe with a fast-drying open weave mesh upper.
3/ WHAT PRONATION AM I?
And what does pronation even mean? Basically, it's the lower legs’ natural way of absorbing shock. Think of it as the movement of the foot from heel strike to big toe. There are 3 levels of pronation:
• Under pronators (also known as supinators or neutral runners) have a high, fixed arch. These people often run on their toes and require a cushioned shoe.
• Over pronators usually have a flatter foot and require a motion controlled shoe designed to slow down or limit the rolling of the foot and ankle.
• Mild pronators have a position between the two extremes, and require a stability shoe.
Not sure where you fit in? Here’s a handy video on how to figure out you’re your pronation is.
4/ WHAT SIZE AND FIT DO I NEED?
Getting the right fit in your running shoe is essential to help avoid blisters and injury. Your foot expands when running long distances so you may need to consider a half size up from your usual size for a little extra wiggle room in the toe box.
To get the best fit of shoe, first determine the width of your foot. Most brands are built on a standard D width fitting, though some are wider (e.g. Brooks) and some narrower (e.g. Adidas) than normal. Many brands now come with different width fittings to accommodate both extremes. Here's a guide for women's feet width measurements:
• 2A fitting for narrow feet
• B fitting for medium feet
• D fitting for wide feet
• 2E fitting for extra-wide feet
5/ HOW MANY MILES A WEEK WILL I BE RUNNING?
The higher mileage you're doing, the more you'll need a shoe with support features and a midsole that won't breakdown. If you're going to be clocking up serious miles, look for more cushioning to reduce impact and reinforcements in key wear areas to make the shoe last longer.
Read more: http://www.womenshealthmag.co.uk/beauty-style/gym-wear/2336/best-running-shoes#ixzz3Q3S2jCIN
But how do you go about choosing the right footwear for you? We asked the kit experts at Sportsshoes.com for their top tips:
1/ WHAT TERRAIN WILL I BE RUNNING ON?
Your shoe requires the correct sole unit for your needs so have a think about what surfaces you’ll be running on.
On and off road shoes require a tread with deep enough lugs (traction-giving bumps on the outsole) for grip, while being durable enough not to wear out. Road shoes should have a shallow, hard-wearing tread whereas off road shoes need deep lugs for maximum traction. Off road shoes are usually very responsive (lower to the ground) to protect against the uneven terrain. They are less cushioned than road shoes as off road terrain cushions the foot naturally.
Racing shoes are lightweight, streamlined and responsive - ideal for race running. They are usually cushioned but provide little support and are not as durable as other training shoes.
Barefoot shoes are designed to enable the foot to move as naturally as possible without interference. They range from the super minimal, comprising only of a very minimal upper and sole, to transitional models which offer a compromise between a traditional running shoe and a barefoot style with some protection and cushioning. The transitional models are ideal for easing in to barefoot running.
If you're going to mainly be hitting the gym, you'll want a lightweight mesh upper, an in-shoe ventilation system, good cushioning and lateral support for side to side movement. Durability won’t be as big an issue here, as the treadmill is smoother terrain. But make sure you go for a non-marking outsole (so you don't damage any gym surfaces).
2/ WHAT CONDITIONS WILL I BE WORKING OUT IN?
Your running shoes should feel as comfortable as possible to reduce the risk of irritation and blistering. Choose ones that are appropriate to your environment:
• In dry heat, check your running shoes have wicking properties and in-shoe ventilation technology. No one likes a sweaty sneaker.
• In cold conditions, make sure you have merino wool running socks - they're warm, breathable, and naturally resist odour.
• In wet conditions, a Gore-tex upper shoe is the best option for keeping water out. Otherwise, go for waterproof or water resistant uppers like Helly Hansen's Hellytech. But if you’re going to be running in water that's ankle-deep, don't get a waterproof upper as the water will not be able to escape (read: wet, smelly shoes). Instead, look for a shoe with a fast-drying open weave mesh upper.
3/ WHAT PRONATION AM I?
And what does pronation even mean? Basically, it's the lower legs’ natural way of absorbing shock. Think of it as the movement of the foot from heel strike to big toe. There are 3 levels of pronation:
• Under pronators (also known as supinators or neutral runners) have a high, fixed arch. These people often run on their toes and require a cushioned shoe.
• Over pronators usually have a flatter foot and require a motion controlled shoe designed to slow down or limit the rolling of the foot and ankle.
• Mild pronators have a position between the two extremes, and require a stability shoe.
Not sure where you fit in? Here’s a handy video on how to figure out you’re your pronation is.
4/ WHAT SIZE AND FIT DO I NEED?
Getting the right fit in your running shoe is essential to help avoid blisters and injury. Your foot expands when running long distances so you may need to consider a half size up from your usual size for a little extra wiggle room in the toe box.
To get the best fit of shoe, first determine the width of your foot. Most brands are built on a standard D width fitting, though some are wider (e.g. Brooks) and some narrower (e.g. Adidas) than normal. Many brands now come with different width fittings to accommodate both extremes. Here's a guide for women's feet width measurements:
• 2A fitting for narrow feet
• B fitting for medium feet
• D fitting for wide feet
• 2E fitting for extra-wide feet
5/ HOW MANY MILES A WEEK WILL I BE RUNNING?
The higher mileage you're doing, the more you'll need a shoe with support features and a midsole that won't breakdown. If you're going to be clocking up serious miles, look for more cushioning to reduce impact and reinforcements in key wear areas to make the shoe last longer.
Read more: http://www.womenshealthmag.co.uk/beauty-style/gym-wear/2336/best-running-shoes#ixzz3Q3S2jCIN
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