If you are looking for new running shoes, it is probably the first place where you start, and then the selection of the numerous and even confusing functions can be overwhelming . With all the speaking of flash and marketing, it can be easy to overlook some of the most important elements you should look for if you find the best fit for your anatomy and your running style.

For example, the determination of your gear pattern – whether neutral, over -official or supination – is crucial for choosing the best shoes for your feet. Each running style is best suited with specific support and upholstery levels to prevent stress and injuries that can occur if they run into the wrong shoes. Other problems like waiting too long before replacing an old couple, wearing poorly fitting shoes or using a few for another surface can cause problems that reset their running destinations. So it is worth learning what you can avoid and how to select the ideal running shoes for your feet.

Frequent running shoe errors

“The selection of the right shoes is the key – your shoes should fit comfortably and offer enough support for running,” says Dr. Chris Mohr, doctor of exercise physiology. Some frequent mistakes that make people make with their running shoes that can lead to problems include not -punctuality, the use of shoes for the wrong surface and the not most suitable feet for their feet.

Wear worn shoes

When the shoes wear out, they no longer offer the support and comfort they have once made so that they are susceptible to stress and injuries. Dr. Gregory Alvarez, DPM, Facfas, a doctor of Podiatric Medicine and Fellow of the American College of Foot and ankle surgeons with ankle and foot centers from America, recommends replacing your shoes every 300 to 500 miles or if you remark a decline in the case and support. Slowly collapse your new shoes to avoid potential problems with less flexible shoes that do not yet adapt to their foot shape.

If you do not know how many miles your shoes have recorded, look for signs such as worn or bald profile on the outsole, the middle sole compression, uneven wear You experience new pain. Another treacherous sign notices a “dead” feeling when your shoes no longer have the jump or the responsiveness that you once did. This is a certain sign that the midsole foam has lost its ability to provide energy.

Use of shoes for the wrong surface

Apart from the fact that the appropriate size, adaptation, width and support is found, it is important to choose running shoes for the specific floor contact material, says Dr. Rebecca Pudvah, doctor of physiotherapy, orthopedic clinical specialist and certified strength and conditioning specialist at Athletico Physiotherapy. “Earth contact material is the surface of the shoe, i.e. brokers, trail shoes or track shoes that should be worn on suitable surfaces,” she says. In other words, if you run on a trail, choose Trail running shoes and no street runners and vice versa.

Ignore correct fit

“It is important to choose running shoes that fits your foot type and running style,” says Alvarez. This means to understand their gear style as well as their foot width and their comfort preferences. “Some brands run narrower or offer more support for the front or heels, while others offer a wider toe box and have minimal, if at all, decline in the heel. Finding the best shoe for you is what matters,” says Mohr. Those who have a wide foot should shop especially for wide feet for running shoes.

Following the wrong running shoes

Without the right shoes, it is unlikely that you will achieve the best performance from your running meetings. The construction of your shoe can actually affect your mileage. Investigations show, for example, that the use of highly padded running shoes can improve the mileage and efficiency and help them to recover due to earlier training of muscle loads.

Wearing the wrong shoes is also a main cause of foot problems with runners, says Alvarez. “Shoes that do not fit well or are missing from the right upholstery and support can lead to problems such as Runner’s toe (black toenail), blisters and halls,” he says.

Studies show that up to 79% of the runners experience injuries and 97% of these injuries occur in the lower limbs, including knees, lower leg, foot and ankles. The injury rates are 17.8% for new runners, 7.7% for leisure runners and 3.5% for elite or professional runners per 1,000 hours. Some frequent types of injuries and conditions that can occur if you wear the wrong running shoes include:

• Metatarsgia: Causes pain and swelling in the football, which can be worsened by tight shoes or shoes, which are not supportive enough when carrying out movements with a high impact. “With this state, carrying shoes with adequate upholstery and possibly with metatarsal pads,” says Alvarez.
• Extensor tendonitis: Inflammation in tendons along the top of the foot, often caused by tight laces or overuse. In order to cope with the extensor tendonitis, you should loosen your laces and use lacing techniques that reduce the pressure on the tendons, says Alvarez.
• Achilles tendonitis: Results from overuse and stress on the Achilles tendon, which leads to pain and stiffness on the back of the heel. According to Alvarez, wearing shoes can be a factor without adequate heel support.
• Plantar fasciitis: Characterized by pain in the heel and in the bottom of the foot due to plantar fascia inflammation. Alvarez recommends using orthoses or supportive shoes and avoiding walking barefoot on hard surfaces to manage it.
• Structures of stress: Tiny bone cracks caused by repeated power or overuse. After healing, Alvarez recommends that you gradually return to activity and concentrate on the right running shape and shoes to prevent recurrence.
• Shin rails: A common problem for runners, shin rails cause pain along the middle third of the shin bone. They occur when the muscles pull the bone due to an increased load and repetition, says Dr. Mehrnaz Nodehi, doctor of physical therapy and orthopedic clinical specialist certified by the board at Fyzical. Shoes without support because they are worn out, low quality or the wrong style for your foot or the tread can lead to shin rails.

Find the right shoes

If you are adapted by a specialist, this is probably the best way to ensure that you choose the right running shoes. “I always recommend that people go to a running shoe store in which they can analyze their foot and recommend a good shoe based on the type of training that they complete” Health. “I usually recommend that people receive a neutral shoe with medium support. If this is not enough, you can always add a shoe insert to make it more supported, but it is difficult to use support,” she adds.

The factors that have to be taken into account when choosing shoes include their gear patterns, upholstery, support and stability. Your shoes should have enough cushioning to take up the influence and reduce joint stress. The amount of upholstery can vary depending on the personal preference and running style. Choose for brands such as Nike running shoes that are delivered in a variety of designs to meet a variety of running styles and needs.

Other characteristics are breathability, durability, weight, heel drop and other factors based on when and where they run. Shoes with breathable mesh upper material help you keep your feet cool and dry during the runs, and shoes made of high-quality materials usually last longer, which means that there are more miles before you need a replacement.

The weight is also crucial – lighter shoes can increase your running efficiency, but you should still offer enough support and upholstery. Also pay attention to the heel of heels and foot, which is the climax between the heel and the forefoot. A shoe with a lower drop can be more advantageous for the occasional runner because research shows a lower risk of injury. For regular runners, however, a running shoe with a higher heel of paragraph on foot can be more advantageous, since it offers more upholstery that can help to minimize overgusting injuries.

The traction is also important, especially if you run on different surfaces such as paths or wet roads. The outsole should give you a good grip to prevent. For those who run under conditions in poor lighting conditions, reflective elements of their shoes can increase visibility and keep them safer.

Conclusion

If you find the right running shoes for you, you can avoid frequent injuries and support your ongoing regime. There are a few things you can do to make sure you get the right couple, e.g. B. your running style and your foot type, the best running shoes are ultimately the one who feel most comfortable for you. It is always a good idea to try on several couples and, if possible, take you for a test run to see how you run.