Engaging in sports is healthy and fun, but ill-fitting shoes can cause problems. The right shoes are crucial to avoid injuries and get the most out of your training. In this article, you will learn what to look for when buying sports shoes.
Perfect Fit and Optimal Support: How to Find the Right Running Shoe
The most important aspect when buying sports shoes is the fit. A well-fitting sports shoe provides optimal support and minimizes the risk of injury. The following tips will help you find the right shoe:
Time of Day
Feet tend to swell slightly during the day, so it’s best to buy your shoes in the afternoon or evening. This will give you a more accurate idea of the actual fit.
Toe Room
There should be almost a thumb’s width of space between your longest toe and the tip of the shoe to ensure sufficient freedom of movement.
Heel Grip
The shoe should firmly encase your heel without pressing or rubbing. Your heel should not slide up and down when running.
Testing
Some shoe stores offer a practice course with different surfaces. This way, you can see how the shoe performs in various situations.
Foot Types and Their Needs: Pronation, Supination, Neutral Foot
Pronation or supination refers to the angle between the runner’s shinbone and foot. With pronation, one tends to land on the inner edge of the foot, as it rolls inward upon impact. With supination, it’s the opposite—the foot rolls outward, and one tends to land on the outer edge. A neutral foot lands centrally and does not really roll to either side.
If you want to determine your gait pattern, you can inspect the wear patterns on your shoes or run on a treadmill while filming your feet from behind in slow motion. Many sports stores also offer such a running analysis, so it’s worth asking there.
If you discover pronation or supination in yourself but can run without injury or discomfort, there’s no need to correct it. The way you walk is adapted to your body and disturbing this natural body mechanic carries the risk of new (incorrect) loads and possible injury. Most sports shoes are neutral or universal and suitable for a large portion of the population
However, if you experience discomfort or injuries, consult a sports physician. They can examine you and help you find the right shoes.
Cushioning Comfort for Every Running Style: From Minimal to Maximal Cushioning
Cushioning indicates how effectively the shoe absorbs impact. This can be beneficial for sports with high impact like jogging or basketball, where bones, tendons, and joints have to endure up to three times the body weight upon impact. However, excessive cushioning increases the risk of twisting an ankle or having a sports accident, as the wearer loses contact with the ground and therefore has less stability. It is therefore important to find a healthy balance.
So-called “heel runners” or individuals with more weight or joint problems should opt for a shoe with a high level of cushioning. This will better absorb the impact and protect the bones, tendons, and joints.
Experienced athletes with good running and landing techniques should choose a shoe with minimal cushioning to minimize the risk of sports accidents.
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