Choosing a good running shoe: 3 things to watch out for

Have you experienced the following scenario? You're running, and before long, “Srukk!” You slip and then fall. You may blame the roads for being slippery, or you may suddenly be unfocused, remembering work deadlines at the office. Eits wait a minute. Look at the condition of your running shoes. Using the wrong running shoes can also cause you to fall and get injured while running. How come? So, how do you choose the right running shoes?

Tips for choosing the right running shoes

Most people choose shoes based on price or appearance, but as a runner you have to pay attention to more than that. There are two things to consider when choosing a running shoe for a running style, namely the track and the way you run.

1. What is your running track like?

Types of running shoes based on the running track are divided into 3 subcategories: road-running shoes, trail-running shoes, and cross-training shoes . Road-running shoes applies to runners who usually run on the road, sidewalk, or perhaps on any hard, flat surface. Imagine running in the city, whether it's on a city park track near your home or along an asphalt road.

If you like to run on tracks that go up and down hills filled with rocks, mud, or roots, the running shoes you should wear are the type trail-running shoes which can provide extra stability and protection for your feet during more extreme trails. The last, type running shoes cross-training shoes designed for gym or Crossfit workout users. So the first suggestion is to pay attention to where you are going.

2. What is your running style like?

Discussing how everyone runs can be a little tricky. In general, there are three types of running mechanisms that are related to the shape of the feet, namely normal pronation, excess pronation, and poor pronation. Pronation is the term for the movement of the sole of the foot that pedals inward while running. Below is an illustration.

Types of feet when running (left: overpronation, normal, supination) source: Adidas

The soles of the feet of people who have excess pronation (flat feet) tend to bend more inward than others, so the inner edges of their shoes wear and thin more quickly. This condition is characterized by both feet pointing outward when standing - think of the letter "V". The opposite happens with less pronation, which makes the soles of the feet "stick out" inward - imagine the "V" upside down. The abnormal shape of the foot usually causes pain when running. So, when choosing a running shoe, also pay attention to your running style.

3. Pay attention to the physical features of your running shoes

The two things above will help you a lot in choosing a running shoe that suits your needs. Here are some additional suggestions that you should pay attention to when buying shoes:

Buy shoes at night. The soles of the feet will widen at night after continuous use throughout the day, so it is best if you try new shoes at night when the soles of your feet are in their widest shape.
Choose shoes that are comfortable to use. Don't believe in the myth that shoes will loosen up on their own with wear. That doesn't always happen. If these shoes are right for you, then you should feel comfortable from the first time you use them, not after so long suffering from pain and complaining about why they don't fit properly on your feet.
Don't choose shoes that fit properly. There should be a thumb-width from the front of the shoe to the toes. Try moving your toes when wearing shoes. If your fingers are still free to move, this is a sign that the shoe is right for you. If you can't move your fingers at all, pick one size above it.
Consider cushioning features such as openings that allow ventilation for shock absorption. Each shoe has its own features, so it's best to ask a store employee to see which one is the right fit for you.
Look at the price. Good shoes are neither too expensive nor too cheap. The price will feel right, so choose shoes that are economical or you will have to replace them after 2 weeks of walking, for example.

Most shoe stores have trained employees ready to help you, so feel free to consult them. Lastly, beware of the shoe expiration date. If your running shoes have been used for years and you can't remember when to buy them, it's best to buy new ones, just in case. Or if your insoles are worn out, or if you feel pain during use, feel free to buy new running shoes.

Hello Health Group does not provide medical advice, diagnosis or treatment.