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Running Shoe Buying Tips,[link widoczny dla zalogowanych]
Know how your foot hits the ground
Running shoes are designed to cushion the blow of your foot slamming into the pavement or trail. Your foot has a built-in mechanism to do this: It flattens somewhat to absorb the shock. Usually the foot rolls inward on the big-toe side as it flattens,[link widoczny dla zalogowanych], a motion called pronation. Less frequently,[link widoczny dla zalogowanych], people roll to the little-toe side. Problems occur when the foot totally collapses on the inside arch, called overpronation. "Left unchecked,[link widoczny dla zalogowanych], overpronation creates a great deal of torque, up from the foot into the lower leg,[link widoczny dla zalogowanych], knee and often the hip," says Wischnia. "If that isn't corrected by the proper shoes,[link widoczny dla zalogowanych], you'll get injured."
To find out if you're an overpronator or just a pronator, go to a running shoe store (not a general sporting goods store) and ask for a gait analysis. Some will have a treadmill that can analyze your gait, while others rely on an experienced salesperson. If you can,[link widoczny dla zalogowanych], bring in a pair of old sports shoes; the clerk may be able to examine the wear pattern of the midsole to see how you're landing.
See how shoe parts work for you
Walk into a shoe store and you'll see scores of running-shoe styles and models. Each one is basically a high-tech sandwich. The breathable, nylon mesh upper encases your foot; the mid-sole is like the meat in the sandwich; it's the layer of dense foam that may contain air pockets or gel packets to cushion each stride; the outsole is the usually black layer that actually meets the road.
Select for your stride
If you are an overpronator, the clerk will recommend a motion-control or stability shoe. These shoes have stiffer material on the inside edge of the midsole to prevent total collapse; you can often see the stiffer material. "Motion-control shoes are the heaviest and most rigid,[link widoczny dla zalogowanych], but offer the greatest degree of support to reduce overpronation,[link widoczny dla zalogowanych]," says Wischnia. "They're frequently recommended for bigger,[link widoczny dla zalogowanych], heavier runners with wider, flatter feet." Stability shoes offer good support but are not quite as stiff or controlling as motion-control shoes. "They're the most common type of running shoes," says Wischnia.
If your feet land with normal spring to their step, the clerk will show you neutral or cushioned shoes that provide just enough cushioning and support to protect your feet. More cushioning is not necessarily better; you really want just enough to be comfortable.
Factor in where you're going to run
You'll need slightly different shoes depending on whether you'll be on the road or on trails. The outsoles of road shoes have just a few grooves in a mostly flat surface. The bottoms of trail shoes have a deep, gnarly tread good for traction on dirt or mud. And trail shoes' uppers are often waterproof.
Try on a bunch of shoes
Grab shoes from two or three manufacturers in two different price ranges. Five or six shoes is a lot to try on, but you'll learn which brand fits your foot best and the features you like. Try them on with the socks you'll wear when running. What? You don't have good synthetic sports socks? Buy some at the running shoe store and try the shoes on with those. Cotton socks get soggy when you sweat; synthetics will help keep you dry and prevent blisters.
Walk around the shop
The heel should fit snugly without slipping. You need 1/2-inch extra space in front of your toes,[link widoczny dla zalogowanych], says Wischnia. Many manufactures make shoes in widths; if your toes are pinched ask for a wider shoe. "A good fit is absolutely critical," says Wischnia. "If it doesn't fit well in the store,[link widoczny dla zalogowanych], it won't fit better at home."
Test drive a pair
Go for a run in the two or three pairs that feel most comfortable in the store. A good running shoe store will let you jog around outside the store in the parking lot, in the mall or on a treadmill. Ask the clerk to watch you run. Does the shoe appear to provide the motion control or support that you need? Again,[link widoczny dla zalogowanych], it should feel comfortable immediately, says Wischnia; no breaking-in is required. If the shoe feels stiff or unstable try on a different style or make.
Compare and contrast
Decide on two pairs and ask the clerk to explain the difference between the two. Then you can make a final decision based on quality, price or style.
Does it fit snug in the heel and roomy in the toe?
Does it support your foot when it lands?
Does it feel natural and flexible on your foot right out of the box?
Will it take you where you want to go? On the road or trails,[link widoczny dla zalogowanych]?
Running shoes usually last about 250-500 miles, says Wischnia. If you're heavy, you will have to replace your shoes sooner. Outsoles are so durable that they will rarely show wear. Instead, the midsole foam will begin to collapse and crease. "It won't compress when you press on the outsole with your thumb," says Wischnia. Make a note in your calendar when you buy your shoes. If you track your mileage at all (and you should),[link widoczny dla zalogowanych], you'll be able to estimate when your shoes need to be replaced. New aches and pains while running your usual mileage will also tell you that you need new shoes.
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