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In general, the rules for choosing running shoes for men and women are the same. However, there are details. In order for the fair sex to make a good choice, we will first analyze the universal moments and then go over the nuances.
Well-chosen shoes are not only a reduction in the risk of injury and a guarantee of comfort, but also a factor that increases the chances of achieving success in training. Agreed, in perfectly fitted shoes, you will be much more willing to go for a run and, most likely, you will not shirk. What exactly will this accomplish? The opportunity to progress in the race and improve your physical condition.
Therefore, the choice of sneakers should not be neglected. You need to address it thoroughly. Don’t grab the first pair you find, which you simply liked in color or design. The advice is especially relevant given the fact that we are talking about the details of women’s choice. Representatives of the weaker sex often focus solely on appearance. This is also important, but it is not a determining factor when we talk about a product whose operation is associated with health risks.
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If you think it’s all about choosing the right size and fit for your leg, then that’s not all. The anatomical features of the foot, the type of running, the details of the sole, the materials used, the presence of additional functions – these are the points you need to pay attention to if you want to choose your ideal running shoes. Let’s start with universal rules and then consider the specifics of women.
Anatomy of running shoes
Running shoes for the most part are the lightest and softest. Superior material In amateur, semi-professional and professional couples, this is usually synthetic. Compared to natural ones, they dissipate heat and moisture better, as well as dry faster, provide better air circulation and help prevent unpleasant odors.
In such slippers will be comfortable both in summer and in the cold season. To protect against bad weather, manufacturers treat the upper with impregnation or incorporate a special GoreTex membrane into the fabric.
Sneakers made of natural fabrics, leather and synthetic leather should be abandoned. In them, your legs will be uncomfortable, even if the pair fits well and fits your size.
Photo: istockphoto.com
Unique It consists of two main elements: a cushioning layer and a tread. Cushioning is usually achieved with foam (sometimes more elastic analogues of rubber, gel or air gap). Here, when choosing a pair, it is important to consider the type of surface on which you plan to run.
For treadmills or special surfaces in the stadium, pairs with medium cushioning are suitable. But for running on rough terrain, asphalt or dirt, the sole should be softer and more elastic to reduce the impact load on the joints.
The tread pattern is also selected depending on the type of surface. The more uneven the running track, the more aggressive it is.
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Determination of foot type and pronation
In order for the shoes to fit well to the foot and ensure the safety of training, it is not enough to choose a pair in size. For most of us, due to the individual anatomical features of the structure of the legs, the foot is full of garbage. internal (pronation) or exterior (supination).
Professional sports stores often offer a foot testing service. It is performed on a special Presscan platform. A similar service is provided by orthopedic salons in the production of individual shoes.
A slightly less accurate test can be carried out at home. It is enough to stand on the blade of the foot with the wet foot, and then look at the trail. If the whole foot is printed, then The foot is dirty inwards, if only the heel and the area in front of the toes are printed, outwards. Normally, the fingers and heel on the trail should be connected by an isthmus a couple of centimeters thick.
Their type of pronation can also be determined by the wear and tear of existing shoes. Pay attention to which side of the sole is most pressed. For different types of foot, there are special shoes: some support the inner arch, others support the support part. This information is on running shoes pointingis on the label.
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Shoe size selection and fit
In sports stores, special carpets from different manufacturers are usually presented. By standing on the image that matches your footprint as much as possible, you can accurately determine the size. But it’s important to note that different manufacturers may have different sized grids.
If this is not possible, you can measure the distance from heel to thumb in centimeters and, when choosing, focus on this value.
It is recommended to buy running shoes with a margin of 5-7 mm (with a sock worn on the foot). The fact is that during training, the size of the leg increases slightly. To avoid possible corns and other discomfort, it is better to initially leave a small free space.
What mistakes can be made when choosing a woman’s size? Owners of a small foot sometimes prefer models for children. The fact is that in both lines there are shoes of 35-38 sizes, while children can cost half. The desire to save money is understandable, but in this case it is better not to.
First, an adult woman’s foot, ceteris paribus, will be wider than a child’s. With intensive running, there is a risk of pain, corns and even injury. Secondly, children’s models have a worse depreciation.
Photo: istockphoto.com
Different types of running shoes
Globally, four main types of surfaces can be distinguished. For each of them you need special shoes:
running on hard surfaces (asphalt and hard flat surface) – soft shoes with good cushioning;running on a rubber surface in the stadium and special tracks – basic shoes with medium cushioning and almost no tread pattern;running on the ground – stiffer shoes with a pronounced tread pattern; cross-country running (trail running) – shoes with aggressive tread, good cushioning, special bumpers to protect against impacts, and sometimes with carbon fiber plate to protect against penetration of the sole.
Choosing women’s running shoes
What is the difference between female models? The most important thing is the integrity of the pad. We are talking about the width of the shoe at the widest point of the foot. In addition, there is a difference in the size and degree of depreciation: women, on average, weigh less than men and more children. In addition, of course, there will be details in the colors.
So, the main thing you need to understand is that in no case should you buy sneakers from a line for men or boys (even if they are the right size). In any case, such shoes will differ in size, and even the smallest difference (only a couple of millimeters thick) when running can play a decisive role.
Photo: istockphoto.com
As for the difference in depreciation, then the wrong choice of a pair can lead to an increase in the load on the joints. In “your” line you will find sneakers designed for the anatomy of the female foot, as a rule, narrower and with less support.
Perhaps one of the most important universal rules is that you should choose sneakers based on your own feelings. That’s why a complete adjustment is very important. It allows you to assess the level of comfort in different pairs and give preference to the one in which you are freer and easier.
And again, a reminder for girls: appearance and color do not play a decisive role here. Yes, all this will affect motivation and desire to train, but functionality is much more important.
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Brands and models
It’s important to understand that good running shoes can’t be cheap. The ideal price / quality ratio is achieved in the average price category, from 6-7 to 15 thousand rubles. Such shoes combine all the necessary technologies and features, without containing additional chips that are important only for professionals.
All popular sports brands have their own Main career lines:
Asics has Nimbus. The softest and most comfortable models with a special gel as a shock absorber; Nike has Pegasus. Such torque is ideal for running on asphalt; adidas has an Ultraboost. Here, a special foam is used as a shock absorber, which does not freeze or deform even in winter; Designed for long distance running.
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Nike Air Zoom Pegasus 39Puma Magnify Nitro SurgeSaucony Triumph 20Hoka One One Clifton 8Demix Gravity
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Shelf life and care
The basic rule is that running shoes should not be washed, otherwise the model will deform and become unusable (even with gentle washing). Instead, experts recommend manual care: special foams for cleaning, impregnation sprays to protect against moisture, wet wipes to remove fresh dirt. Thus, it will be possible to keep the shoes in their original shape throughout the service life. On average, it is 1-1.2 thousand km, but the exact value may vary depending on the type of surface, season and intensity of training.
You can monitor the mileage of the shoes using special programs for smartphones, smartwatches and fitness bracelets, where you will mark the duration of the workout.
An important condition – if, after 1.2 thousand km, the shoes look visually fresh, it is still better to replace them: the shock-absorbing properties of such a model are much worse than those of a new pair, even in the absence of external signs of sole wear.
The choice of running shoes is a task, although extremely responsible, but not too difficult. It is enough to determine the type of stroke and surface, know exactly its size and the anatomical shape of the foot, as well as choose a model to your liking, so that an appearance of the pair is enough for motivation.
In the right running shoes, training will be fun and energizing, and this is the most important thing.
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