How to choose the right running shoes for running?

Good day to all, today we will shoe for a run!

To begin with, not all sports shoes are suitable for this. Sneakers, for example, will not work, just as sneakers for basketball, tennis, walking, etc. will not work. Each sport implies a specific load, and for an unprepared athlete it is most important to correctly compensate for it so as not to get injured. Look best running shoes for women with high arches.

There are shoes designed specifically for jogging – running sneakers and studs, they reduce the risk of injuries and help to achieve good results. We will not talk about spikes in this article, they have their own focus and are not suitable for beginner runners, consider sneakers.

There are several common features for running sneakers:

1) Running sneakers (with the exception of some special models) must have depreciation. It should be in the heel of the sole, and it also happens in the toe. All manufacturers of quality running shoes indicate the presence and position of cushioning inserts.

2) The sole and top of the sneaker must be flexible and soft in front of it.

3) On the sole there are inserts of abrasion-resistant rubber. Most often they are located in the calcaneal part and on the outside of the toe of the shoe, where the main load falls.

4) Running shoes are never made from leather or other badly breathing materials.

5) Rigid elements of the top of the shoe are allowed only in the heel. But they should not be in contact with the leg, rub and put pressure on the Achilles tendon.

6) Lacing should ideally be placed asymmetrically on the shoe, closer to the inside of the foot.

7) It is better if the lacing loops are not united by a single rigid bar. They should be able to some displacement, so that the sneakers can be more tightly pulled along the leg. However, this does not have to be so.

8) The insole must be removable so that it can be replaced with orthopedic if necessary.

9) The weight of a pair of sneakers should not exceed 400 g.

But that is not all. The fact that sneakers are basically suitable for running does not mean that they are good for you. There are several factors to consider.

Athlete Sex

Men’s and women’s sneakers differ not only in color. A woman’s foot is more demanding on shoes, so additional technologies and other materials can be used in it. The main differences between women’s sneakers:

1) The proportions of the female legs on average differ from the proportions of the male, and therefore the block is different. Women’s shoe narrower

2) The heel of women’s sneakers has an extra height that reduces the likelihood of damage to the Achilles tendon

3) Women weigh less than men and therefore the depreciation of women’s sneakers is softer than men’s

An exception to these rules is, as a rule, competitive shoes, which do not have any serious structural solutions and technologies, but are not suitable for long trainings.

Pronation, supination, and arch height

If you are not familiar with these concepts, then you can read about them in the article pronation and supination . Here, I want to note that when choosing sneakers, the degree of pronation and the height of the arch of your leg is one of the decisive values ​​- this parameter directly affects the likelihood of injury. People with excessive pronation and a low arch should choose sneakers with arch support (protection against excessive pronation), this will increase the cushioning and save your knees. While it is completely contraindicated for hypopronators to wear them, the probability of tucking up their legs increases.

Wide and narrow foot, shoe size

The width of the pads mainly depends on the manufacturer. For example, in Asiks, the shoe is traditionally quite narrow, in Saikoni and Brooks it is wide, and in Mizuno it is narrow in the heel and wide in the toe. When trying on sneakers, pay attention to how they sit on the foot – the sneakers should fit snugly on the foot, but at the same time do not push anywhere. Always lace up your sneakers starting from the bottom loops to fit them on your foot as best as possible.

The size of the shoes should be chosen so that the thumb does not reach the toe of the shoe at least 3 millimeters. This is due to the fact that when running the foot increases in size and if you take the sneakers exactly in size, the nail may be damaged when running. For the same reason, sneakers are best measured in the evening, when the foot increases from the daily load. For fitting, it’s worth putting on your running socks and carrying orthopedic insoles if you use them.

Some types of sneakers are made small. Most often these are competitive shoes.

Type of training and weight of the athlete

The pattern here is simple, the greater your weight, the longer the distance and the worse the fitness of your muscles and ligaments, the more depreciation and support are desired. Which one (in which parts of the shoe) depends on the structure of your foot, biomechanics and running technique.

The difference in the height of the sole from heel to toe and running technique

The difference value is selected depending on the technique of setting the foot while running. Three types of running are usually distinguished: setting on the heel and setting on the middle or forefoot. When running on the heel, it becomes higher and, usually, a decent cushioning is in the heel to minimize the risk of knee injury. When running to the mid or forefoot, the sole is made flatter, and the cushioning is located mainly in front.

Just as described above, a higher heel reduces the risk of Achilles tendon injury.

There is an opinion that a difference can affect your running technique and change it. We are skeptical of this statement. A difference can help a little or prevent you from running your technique a little, but this intervention will never be so strong that the technique will change.


Summer and competitive sneakers are made light and breathable, they get wet easily. Winter and autumn-spring sneakers are made of more dense materials that do not get wet well and retain heat better.

Contrary to the hopes of many people, there are no sneakers that are well ventilated and do not get wet. Even Gortex tissue, designed to solve this problem, is far from always successfully coping with it.


The sole of the shoe depends on the cover we run on. For running on treadmills, asphalt and other hard, even surfaces, a smooth, soft sole is suitable. For dirt tracks and similar softer soils, the sole is stiffer and the tread gets deeper to improve recoil. Running through the forest and in bad weather requires even more tread, and sometimes iron spikes, so as not to slip on the trunks of fallen trees, ice, etc. Also, these soles are made even tougher to protect the athlete’s foot from all kinds of sharp stones and snags.

In addition to the sole, in off-road shoes, lateral support is often made to protect the foot from dislocation, and a denser mesh is placed, which is more difficult to damage.

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