A running shoe is suitable if it give sufficient support and cushioning. Aptitude depends on the running style, type foot and weight of the runner. The ordinary neutral standard shoe is only suitable for the one with good running style. If there is an adaptation necessary you can choose in the first place for high-heeled (at Achilles tendon and calf problems) or for insole (these is available in all kinds of types). These inner sole ensure correction of the running style and more support. If these measures are insufficient, a special running shoe that corrects the running style is often an appropriate solution.
Running style analysis
There are several methods to get an idea of your running style.
- By making a movie using a treadmill.
- A footprint.
- Via a glass plate (with a mirror).
- By just walking outside for a bit.
Also an old shoe gives the necessary information. By means of wear out of the sole and the form of the shoe can a not correct running style be inferred. Thus a strong shaping of the heel cap to left of the right shoe is a sign of overpronation. Also (light) injuries are an indication that the running style is not (entirely) well.
Various methods have been developed to get a picture of the running pattern.
Overpronation and supination
The most happens deviation is that the foot falls too much to within, as a result of which the Achilles tendon is charged too much. You can prevent that by choosing for a shoe that reduces this overpronation. At this type of shoe the left heel and theinside of the inner sole is the material more firmly. At supination problems the reverse happens: the foot falls too much to the outside. For this deviation there are also special shoes available: the outside side of the inner sole has been reinforced.
How to buy running shoes
After the running style analysis you will determine the most suitable running shoe, by a running bit on several shoes. Beginning with neutral shoe, because the possible deviation is then largest. With the salesman you go after which shoe the possible deviation is smallest. The salesman pays especially attention to the size of the Achilles tendon angle and sagging the foot. Also the weight of the runner is important at determining the correct shoe. A heavier runner needs a shoe with more shock absorbing. Finally something about the shoe size. Use socks which are the same as which you run. Take care that the longest toe has a space of approximately 1 centimetre (or 0.4 inch) Takes also into account that you feet have thicker at noon more as in the morning. Also the breadth of the foot is important. Shoes are available with narrow and broad lasts. A lady model is narrower.
A running shoe has to endure a lot during its life. By step 2 up to 3 time must be processed the weight of the runner. After 1500 km/1000 miles (that is after a year at 30km/20miles per week) the shock absorbing and stability has been in generally consumed. The life span is also dependent of the weight and the running style of the runner. A runner with a low weight needs less shock absorbing. As the outside sole has worn out these can possibly to replace.
By carrying special running socks (well-known mark is falke) the liquid is removed better. Also it can prevent blisters. Pay attention at the purchase of socks that these are seamless. The better socks its heel - and toe-protected and is provide with a left and right sign.
Run not always on shoes which everything correct, because your muscles and tendons are no longer stimulated to reinforce itself. They become earlier weaker. Change for this reason regularly of shoe. If need new shoes within a couple months buy them then now; the old pair you can use to reinforce the muscles and tendons. Of course you take not too much risk.