If you are a runner, wearing the right running shoes will help to increase performance and avoid the risk of injury. There are three common mistakes people tend to make when purchasing a pair of running shoes. The first mistake is selecting shoes based on appearance and not comfort. Some runners are more concerned about the outer appearance of the shoe rather than comfort. Secondly, buying shoes that are too small and tight to fit. Last but not least, assuming or guessing your shoe size. Shoe sizes may differ for each individual because of the different foot types and various designs of the shoe itself.
Various Running Shoes and Its Purposes
Lightweight Shoes
If you do a lot of speed work or race, then you will need lightweight trainers. Also known as racing flats or cross-country spikes, these shoes are ideal for speed workouts such as sprints, intervals, and competitions. Lightweight shoes are built with less foam and cushioning features under the foot, allowing for more natural and dynamic motion for the feet. However, these types of shoes do not offer the same degree of cushioning and shock absorption which is why they should not be used for general training.
Trail Shoes
Trail runners have to maneuver across mud, dirt, rocks and other off-road obstacles, therefore, they require the best in support, stability, and protection. Trail shoes, as the name implies, are built for trail running. They offer enough protection around the ankle to protect your feet against all the roots and rock found on rugged and rocky terrains. Besides that, trail shoes also provide superior grip for better traction and control on softer, often uneven, and slippery surfaces—typically achieved through aggressive soles and stickier rubbers.
Stability Shoes
Stability sneakers are usually recommended for runners with a normal arch or neural feet. These athletes tend to require shoes with a good mix of midsole cushioning and good support. Stability shoes can come in handy as they can help prevent, or at least reduce, excessive movement, by offering more arch and ankle support throughout the gait cycle.
Runners should determine what type of running surface they prefer before looking for the right pair of running shoes. Some people prefer to run on the track or in the stadium, while others prefer to run on the ground or the grass. It is up to the individual to decide.
Footprint Shape and Sizes
Understanding different types of shoes is not the only thing you need to consider when choosing the right pair of running shoes. You should also think about your foot type. There are three different foot or arch types: low arch, normal arch and high arch.
The easiest way to determine which type of arch or foot you have is by doing a ‘wet test’. To do this, wet the underside of both feet and stand on a piece of heavy paper for 10 seconds. Then step off the paper and look at the imprint your feet have made.
If the imprint shows most of your foot without much of a curve, you have a low arch. If there is a distinct curve along the inside of your foot with a band a little less than half the width of your foot connecting the heel and your toes, you have a normal arch. And finally, if there is a very noticeable curve along the inside of your foot and a very thin band connecting your heel and toes, you have a high arch.
Nevertheless, shoes should be tried on both sides of the foot before purchasing. Do not be surprised if each side of the human leg has a different size. Therefore, do not try on a pair of shoes with just one foot.
Research and Experiment
The technology used in running shoes is constantly changing. Every year, there are new advances in lightweight foams and other materials (like carbon fiber plates and toe spring). The best way to find the “perfect” pair of running shoes is to ‘experiment’ with various brands and designs, as well as different types of running shoes. That is a trial-and-error process which you cannot skip. It is important to find the best fit for your feet and for your needs. Before purchasing a pair of running shoes, make sure you have all of the necessary information. Do not get caught up in the trend of buying shoes just because you want to keep up with others.
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