How to choose Running Shoes?
Choosing running shoes can be very tricky specially when there are countless options both in online and offline market. Here are a few basic factors that would help you choose the right kind of a running shoe that suits your needs, body and feet structure.
As a shoe guide, i have highlighted 3 major factors + 1 Add-on factor that will help anyone to pick the most compatible running shoe for yourself.
Weight:
Your running shoe needs to be lightweight. On an average, an effective running shoe must be within 225 grams (this measure is considering a size 8 uk and only for one shoe and not a pair) Marginal increase in weight is ok if it comes with additional cushion or slightly rich upper vamp material but you should ensure that your it must not cross 240 or 250 grams. This will result in cutting down your timing and also avoid any early fatigue.
Breathability:
Strictly avoid shoes that don't have mesh in the upper vamp. Such shoe won't allow your feet to breathe. It's very important for the air to move in and out if you are going for brisk walks, jogging or running. A perforated mesh will allow the sweat to evaporate quickly and keep your feet dry. This comes with multiple benefits and also results in better performance for any newbie or an athlete.
Cushion:
Since in India, we majorly run on concrete or treadmills, it is very important to make sure that the insole is properly cushioned. Avoid choosing mediocre shoes that offer a very thin layer of insole that don't offer right amount of cushion. While you run, your heel or midfoot hits the ground multiple times and this can have an adverse effect on your leg joints. A well cushioned insole needs to have a decent cushioning that can absorb the impact of running so that your joints don't take that impact. It's always better to take precautions and avoid joint related stress at a later stage of your life.
Add-on factor (Only if you run at a pace below than 6 mins per km)
Bounce Back:
The heel area of the running shoe must have a bounce back effect or an ability to push you ahead as you hit the ground to improve the stride length. A lot of brands nowadays introduce the bounce back factor naming it under their patent technology but what i have observed, majorly all these technologies work as per a basic fundamental. As you generate velocity while moving ahead, the shoe's heel unit utilises the bounce back mechanism and slight kinetic energy to push you further.
Disclaimer:
Technically, there are many other factors that define a high performance running shoe but since i am talking about a basic running activity, i am not including other factors to avoid any confusion.
Your running gait pattern and your style of training also affects your performance. A running shoe alone can't be held responsible for a good or a bad outcome.
I have not included pronation topic in this article and will be writing a dedicated article on that in the future. However, if you wish to watch a detailed video on this topic, kindly watch my YouTube video that already has 2.8 lac views on YouTube.
I have been into the footwear industry for the past 18 years and learning and talking about performance shoes and sneakers excite me more than anything else. In 2020, I started creating content on YouTube and Instagram to create awareness around this topic and i am grateful for your support. Please feel free to drop your feedback in the comment.
Thank you for reading!
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