When running, the choice of shoes is essential to ensure good performance and avoid injuries. Indeed, each runner has specific needs in terms of comfort, support and cushioning.
The importance of a shoe adapted to your stride
Before you start buying your running shoes, it is essential to know your stride type. In running, there are three main categories of stride: pronator, supinator and universal. The wrong shoe for your stride can lead to pain and injury, so it’s essential to choose a shoe that matches your stride type.
The pronator stride is characterized by excessive inward rotation of the foot, while the supinator stride results in excessive outward rotation of the foot. Runners with a pronated stride should opt for shoes that provide good arch support to correct this excessive rotation. Conversely, runners with a supinator stride should choose shoes with good cushioning and a more flexible sole to absorb shock.
To determine your stride type, you can consult a running specialist or observe the wear of your old running shoes. If the wear is more pronounced on the inside of the sole, you probably have an overpronating stride. Conversely, more wear on the outside of the sole indicates a supinator stride.
Comfort, an essential criterion
In addition to adapting to your stride type, comfort is an essential criterion when choosing your running shoes. Indeed, running is an activity that puts a lot of strain on the feet and joints, so it is essential to find shoes that offer good support and optimal comfort.
To do this, make sure that your running shoes are wide enough at the toes to allow good blood circulation and avoid blisters and friction. Don’t hesitate to try several models and brands to find the one that perfectly fits the shape of your feet.
In addition, the weight of the shoes is also an element to take into account. Lightweight shoes will allow you to gain speed and dynamism during your races.
Cushioning, an ally to protect your joints
Good cushioning is essential to protect your joints when running. It helps absorb shock and limit the impact on your knees, ankles and hips. The choice of cushioning depends on your weight, your frequency of practice and the surface on which you run.
For lighter runners, lighter cushioning may be sufficient, while heavier runners will need thicker cushioning for better shock absorption. Likewise, if you run mainly on hard surfaces like asphalt, choose shoes with more cushioning.
Durability, a criterion not to be neglected
Running shoes are subject to heavy stress during your training or competition sessions. It is therefore essential to choose quality shoes that will resist wear and abrasion. Opt for recognized brands and favor models with resistant and durable materials.
Don’t hesitate to read user reviews and feedback to get an idea of the durability of the shoes you want to buy. Additionally, some specialty stores offer shoe tests, which will allow you to try them on for a short distance before making your final decision.
How to adapt your shoe to your running style
Beyond the simple stride, adapting your running shoe to your running style is essential to maximize your performance while reducing the risk of injury. Every runner, whether beginner or experienced, has a unique way of running that has been built over time. This specificity requires a shoe that can meet the demands of this unique style.
Running style encompasses many elements from running pace, preferred terrain, to distance covered in a typical ride. Knowing these parameters will allow you to choose a suitable shoe that will work with you, not against you.
Pace and distance: Runners aiming for shorter, faster runs might favor lighter shoes that offer quick response. Conversely, those who run long distances, such as marathons, would need shoes with good support and excellent durability to withstand the miles covered.
Field: Shoes for running on the road differ significantly from those for mountain trails. The former are generally lighter and provide better cushioning for hard surfaces, while the latter provide better grip and enhanced protection against stones and roots.
Climatic conditions: For those who often run in the rain or in colder climates, shoes with waterproof materials or better insulation may be essential. While, for hot climates, a breathable shoe will be essential to avoid overheating and discomfort.
Integration of new technologies into your running shoes
With the constant evolution of technology, running shoes are not left behind. Many brands are introducing innovative technologies to improve the performance, comfort and durability of their products. By understanding these advancements and knowing how they can adapt to your running style, you will be able to further optimize your running experience.
Personalization thanks to connected insoles : Some manufacturers have started to integrate sensors into the soles of their shoes. These sensors can provide valuable information about your running style, like impact force, cadence, and even the angle of your stride. By syncing this data with a dedicated app, you can get personalized advice to improve your technique and avoid potential injuries.
Advanced materials for cushioning : Materials like gel, memory foam and innovative composites provide superior cushioning, reducing stress on joints. They can also increase the responsiveness of the shoe, giving runners a “bounce” feeling with each stride.
Adaptive lacing systems : Forget traditional laces. Adaptive lacing systems allow for a more precise and faster adjustment of the shoe to your foot. By adjusting automatically or manually, these systems ensure that the shoe adapts perfectly to the shape of your foot throughout the run, reducing the risk of blisters or pressure points.
Ventilation and thermal regulation : Thanks to the use of innovative fabrics and specific designs, certain shoes can now offer better thermal regulation. This means your feet stay cool when it’s hot and warm when it’s cold. This is especially beneficial for those who run in extreme weather conditions.
