HOW TO CHOOSE YOUR RUNNING SHOES?

Running has had tremendous success for several years. Accessible to all, running requires little equipment other than rock-solid trainers. Follow the guide on how to choose your running shoes.

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Choosing the right running shoes for a good run

In order to practice running, the first equipment to invest in are running sneakers. Indeed, a shoe for running will bring you comfort and safety so that you can cover kilometers without discomfort or pain.

While running is a great cardio exercise, it can be costly on the joints, which is why having sufficient cushioning is essential in order to protect them. Your running shoe will also provide you with protection, as well as stability and grip on all terrains.

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How is a running shoe made?

To choose your running shoes, you need to know the different elements that make it up:

• The outsole: this is the basis of the running shoe. It determines it's grip and resistance to the ground.
• The intermediary sole: this is what makes the character of the running shoe in terms of dynamism and cushioning.
• The insole: your comfort depends on it. It keeps the foot in place and should be made of a breathable material to wick away perspiration.
• The upper: this is the entire part that covers the foot. Thin and flexible, it is often made of mesh, to allow good ventilation while being light. It is reinforced at the front and on the sides to optimize the support of the foot in the running shoe.
• The heel shell: it's located at the back of the sneaker and keeps the heel and foot in place during you strides.

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Cushioning, a matter of comfort

Cushioning is above all a question of comfort, which is the first rule when choosing a running shoe.

More cushioning is recommended for beginner runners or for long distances, but it will also be influenced by your weight.

In fact, the shock wave caused by a stride represents between 3 and 5 times the runner's weight.

Over 80 kg, a men's running shoe must provide additional cushioning. This option is also interesting for the running shoe for women above 60 kg. Different materials exist such as gel, foam, TPU... And you will have to choose according to the comfort felt in the shoe.

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Choose your running shoes according to your stride, the essential rule

When you want to choose running shoes, the first thing to determine is your stride. Your choice of running shoe may differ. There are three types of strides:

• Universal: It is estimated that 50% of runners have this type of stride. The heel attack phase is in the middle, and the propulsion is always in the forefoot, right in the middle.
• Pronator: Pronator running shoes (more or less 45% of runners) have cushioning areas located on the outside of the heel and in the front, on the inside of the foot.
• Supinator: The heel attack phase is slightly offset outwards, as is the push phase up front. This concerns less than 2% of runners. In this case it is imperative to go see a podiatrist.

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Which running shoes for natural stride enthusiasts?

For several years now, a good number of running enthusiasts have wanted to return to the essence of the discipline and therefore adopt a practice that is as refined as possible. These followers of what is called the "natural stride" are therefore moving towards running shoes that have as little artifice as possible. Cushioning, support, stability take a back seat, only the sensations count. They opt for sneakers with low cushioning and a very low drop.

The drop helps relieve the Achilles tendon, but for those who love a natural stride, it is superficial and therefore they prefer an even-level sole.

If you want to try your hand at this way of approaching running, you will need a period of transition to get your tendon used to it, but also the posterior chain muscles which are going to be overworked in a new way. Indeed, most dress shoes have a difference in height between the heel and the toe, so you have to acclimatize your body gently so as not to feel any discomfort.

To do this, gradually increase the length of your workouts with your running shoe over several weeks before getting back to your cruising speed.

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Men's running shoes vs women's running shoes

For a long time, the running shoes for women were only smaller men's running sneakers versions. Researchers have since shown that there are morphological differences between the feet of both sexes. Indeed, women have a heel narrower than the toe. If they buy a men's running shoe, they may feel their heels slip into the inside of the shoe.

Women's arches are generally more arched than men's. Because of this, women have a specific walking and running pattern. A sneaker adapted to this specificity will allow a better anchoring thanks to a support and a studied flexibility, for a perfect unrolling. For all these reasons, a men's running shoe will not have the same technical characteristics as a women's running shoe. So take this into account when choosing your running sneakers.

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A running shoe for every terrain

The type of terrain you are going to run on will also be a determining factor in your choice of running shoes. Indeed, each terrain has it's specificities and requires dedicated technical characteristics:

• The right running shoes for tarmac/asphalt: the road is hard terrain that will quickly damage your shoes and maximize the shock wave. So you will need sneakers with reinforced cushioning.
• The right running shoes for the trails: you will have to take care of the support offered by your sneakers and try to combine it with a notched sole, which will give you better grip.
• The right running shoes on rough/uneven terrain: good grip will be essential, but also be sure to find running shoes that provide good support and protection against bad weather and also mud.

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What type of runner are you?

The characteristics of your running shoes will also depend on the frequency of your outings:

• Occasional runner: Are you new to running or just enjoy running once or twice a week to blow off some steam? You will then need running shoes with good cushioning (especially if you weigh more than 75 kg) and flexible if you do not run for more than 40 minutes. Beyond that, opt for more rigid soles.
• Regular runner: You've been running for a while and want to improve. You will then have to choose light and dynamic running shoes that will allow you to improve in intervals as well as over longer distances. Cushioning and support will also be necessary.
• Intensive runner: beyond training, you are used to competitions. You will need two pairs of running sneakers. The former, for training, will mainly have good cushioning to protect your joints during your long sessions. For races, choose shoes with thin soles and reinforced cushioning on the front.

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How to choose the size of your running sneakers?

Forget the idea of choosing running shoes that are the same size as your sneakers! When you run, your feet swell and swing forward. As a result, with running sneakers in your usual size, you can very quickly be embarrassed and, worse, get blister

To find the right shoe size for running, it is therefore important to try them on to make sure that you have a little space between your big toe and the end of your shoe. We often recommend taking one size larger than for your sneakers.

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When to change your running shoes?

No matter how perfect the choice of your running shoes is, they will inevitably wear out. To avoid discomfort and injury, it is essential to change them as soon as:

• The intermediary sole (white) appears
• The heel shell starts moving
• The midsole has become so flexible that it bends
• The outsole wears more on one side than the other
• Your toes touch the end of the sneaker
• The stem is cracked

It is generally estimated that a pair of classic running shoes can last 700 to 800 km tops. The estimate for competition models is 500 km. However, these figures vary depending on the model, the size of the runner, his type of stride and the terrain on which he is running. It is therefore important to trust your feelings to know when it is time to change your running shoes.

Choosing your running shoes requires special attention. To find the model of your dreams, you will have to take into consideration many factors. For successful outings, your running sneakers must combine suitable rigidity, optimal cushioning, comfort and good resistance.