To choose the best running shoes is necessary to bear in mind the type of physical activity, the location in which it will be practiced, the conditions of the climate and the type of footfall that the foot makes touching the ground.
Use the appropriate footwear helps to prevent problems such as damage to the joints of the ankle, knees and hip, calluses and blisters on the feet, bone fractures, and tendonitis. In addition, it is important to start the practice light and progress gradually, according to the strength gain and strengthening the muscles. See how should be the training gradual to run 5 or 10 km.
How to know the type of footing
According to the position of the foot touches the ground, the steps can be divided into 3 types:
- Neutral:is the most common type and with a lower risk of injury, causing an even wear on the sole of the shoes;
- Pronated:the foot touches the ground mainly with the inner part, using the thumb of the foot to have leverage, which increases the risk of injury in the knees and hip;
- Chin-up: the outer part of the foot is the most used, and the little finger is the one who give the impetus for the next stride.
To know the type of footfall, you can do a simple test by wetting your foot and simulate a passed over a sheet of paper. Then, with your foot still on the sheet, you should make the outline of the shape of the foot with a pen, and evaluate which side of the foot over and touched the sheet.
People with bruised pronated should give preference to shoes that neutralize the foot at the time of the stride, helping to prevent injury to joints.
Types of activity
To practice activities like running or volleyball, the ideal is that the sneaker is lightweight, comfortable and with a system of ventilation and cushioning. Currently, there are the so-called running shoes minimalist, that have the cleat straight and has little cushioning, but your risk of injury is greater and it usually is not recommended by health professionals.
In cases of activities in the gym, the tennis shoes need to have cushioning system and stability, to foster and practice activities of long duration in the same position.
Types of terrain and weather
For practice activities on uneven terrain, such as hiking or walking on terrains with stones, the ideal is that the shoe has cushioning system reinforced, the greater grip of the soles to the ground and high tops to protect the ankles.
In addition, if the training location is humid, you have puddles of water or if the practitioner makes outdoor activities even in rainy days, it is also important to look for shoes with waterproof material, to prevent the entry of water into the shoe, which increases the weight of the feet and cause problems such as frieira.
After choosing the model, one should be aware of the size of the shoe and your comfort on the foot. The shoes should be just enough that the heel doesn’t slip during the walk or run, but no part of the foot should be tight.
In addition, the front of the shoes should allow for movement of the fingers and there should be a small space to accommodate the swelling of the feet that usually occurs during the race.