Running novice must-read running shoes to buy Raiders
Running, you can run your legs, but if you want to run safely and comfortably, equipment is very important.
Speaking of well-known running shoe brands, senior runners will immediately recall the world's top four running shoes: Saucony (New York), New Balance (New Balance), Brooks (Brooks), and Japan's Asics. But today, we do not discuss the brand's issues, but we must talk about how to buy a pair of running shoes that suit you.
Nowadays, high-tech running shoes on the market all claim to have various special functions. This adds a lot of difficulty to the selection of shoes. However, in the overwhelming advertising and flowery technical terms, find the shoes that are right for you, like a needle in a haystack. Here is a simple and practical guide for everyone.
Believe to follow the following recommendations, you will surely find a suitable running shoe!
The first step: What is foot rotation?
It may be that you have heard of this term for the first time, but what you need to make clear is that the size of the internal rotation of the foot will affect the possibility of injury during exercise.
Running is a rather complex biomechanical process: the outside of the heel is first grounded, and as the center of gravity moves forward, the foot slightly rolls toward the inside and flips upward, and finally, the heel lifts off the ground and moves forward.
When walking and running, the foot rotates naturally when it touches the ground. Foot rotation is a normal phenomenon. Each person's feet will have different degrees of internal rotation. Normal internal rotation helps the foot cushion shock absorption. Some runners belong to the excessive internal rotation. Their heels are inclined to the ground beyond the normal range.
Excessive internal rotation can cause excessive foot movements and increase the probability of injury, especially to the knees and knees. Some runners also belong to the excessive external rotation (also known as internal rotation). Insufficient internal rotation, the foot muscles are stiff, the arch cannot provide sufficient tension for the deafness, and the cushioning capacity is insufficient. For a long time, the damage will occur.
The second step: Do you know what kind of foot you are?
Based on the arch height, most runners can determine whether they are excessive internal rotation, normal internal rotation, or internal rotation. "The arch determines how your legs move when you run," explained Joe Ellis, a podiatrist and podiatrist in La Jolla, California. He is also the author of the book Running Zero Damage.
"Our research shows that 50% of runners have normal foot arches. In the other 50%, people with underspin and overspin are half-open." John Powell, a private podiatrist and podiatrist in Long Island, California. Pagliano pointed out.
But how to measure the arch height? The easiest way is the "wet foot" test. Wet the soles of bare feet first, then step on the flat white paper and observe the footprints. If there are few imprints in the middle of the foot, the footprints are very narrow and almost interrupted, and they are high arches. If there is half an arch, it is a normal arch. If your footprints are full and you don't have an arch, you have low arches and flat feet.
Step 3: Find a pair of shoes that suits you
Given the high-tech running shoes in the world, picking the right pair is not easy. But what you need to know is that your foot shape and internal rotation determine what kind of running shoes you need.
Select the shoe type first. The most direct way is to look at the sole.
In general, there are three types of shoes for running shoes: straight, semicircular, and round. That is, the three types of feet found in the “wet feet” test. Most experts believe that straight rotation should be selected for excessive internal rotation, semicircle should be selected for normal internal rotation, and round shape should be selected for insufficient internal rotation. Also consider other factors.
If you are using a flat foot with excessive internal rotation, you should choose a control shoe that can limit your foot from overturning. The outsole of the control shoe is straight and provides maximum support for the foot. At the same time, the midsole of running shoes should be solid, not soft. Running shoes use a double-density midsole and the inner edge of the sole has a greater hardness than the outer side, which can effectively prevent excessive internal rotation. A solid heel area minimizes movement at the back of the foot.
If you have a high foot arch and lack of internal rotation, the foot cushioning ability is relatively weak and shock absorbing shoes should be selected. In addition, the shoes should allow the foot to invagination to help dampen the foot. “The shock-absorbing shoes have weak support. Their role is to cooperate with the feet instead of controlling the feet.” Dan Norton, designer of running shoes points out. He has worked as a designer for several large running shoe manufacturers. You need a pair of soft, mezzanine, midsole running shoes with a round or semi-circular shape to allow your feet to move freely while running.
If your arch and internal rotation are normal, you are lucky. You don't need to find special-purpose shoes everywhere, just choose between control and shock absorption. Sports shoe manufacturers usually introduce that these shoes have good stability.
The soles are slightly curved, like the control shoes, and do not limit the foot movement.
Step 4: Maybe your feet are a bit special
Even if you do not miss a few steps here, it's worthwhile to go to a running specialty store. The senior clerk there will tell you if your feet have special requirements for shoes. Some high-end running shoe franchisers will provide running shoe testing and selection services, and recommend shoes suitable for customers based on the results of running shoe evaluation machines.
Step 5: The key is comfortable
This is the most important step in the process of purchasing running shoes. “Don’t worry about technology or anything. The key is that the shoes don't fit together and are uncomfortable.” said Bob Cook, owner of a running specialty store in Farmingdale, New York. A pair of matching running shoes must have been tight and just right. Buying running shoes is a very common problem. When buying running shoes, pay attention to more than half a yard to one yard of casual shoes. To buy a pair of good shoes, there are the following criteria:
After putting on the shoe, press the tip of the longest toe with your thumb. Make sure there is room for one thumb between the longest toe and the toe.
Since your feet will swell during running, you should choose your shoes in the afternoon (15~18). The human foot is the largest in this time period. Try to wear the socks that you normally run when trying shoes. If you haven’t yet, buy a pair of re-test shoes.
Be sure to ask your salesperson to measure your feet size. Most people have both big and small feet. Choose your size according to your oversized feet. Before trying on, communicate with the sales staff about their running situation so that the other party can recommend the right shoes.
The following questions can be communicated with the sales staff: How long has it been running? How many miles did you run? Where do you run generally? What is weight? Is there a problem with flat feet, low arches, and valgus?
The heel of the shoe is to be fitted with the heel to prevent the shoe from coming in contact with the foot when running. The upper must tightly wrap the foot and avoid grinding the foot. Put on a test run. Most running shoe franchise stores allow you to encourage you to go back and forth on the street and let you experience true feelings. According to the above experience, try on several running shoes and select the most comfortable and comfortable pair. For example, in the training, there will be problems such as shoes not burning with the foot and burning in the front of the palm. Remember, there are millions of good shoes in the world. There must be one for you. Remember my advice: Don't change shoes that suit you because you are old and new. Keep in mind that proper running shoes can prevent sports injuries. Therefore, if your shoes are good enough, comfortable, and you don’t have any pain problems, don’t change your shoes. Well, put on new shoes, fasten the laces, and go ahead on the road to health!