Keys to choosing the right running shoes

If you are thinking of buying some running shoes and it is your first time approaching this complex universe of running, these tips will be very useful.

Evaluate your running technique

The first thing we must take into account is whether we run well, that is, whether we have good running technique and prepared muscles. And if you run well, perfect, you will be less prone to injury and will not have many problems choosing shoes. Be honest and truly evaluate your level and running style. If you run poorly, it's absolutely fine. You will have to improve your running technique.

Training level

Fitness level is also important, as is the speed at which you run, since if you run at a slower pace you will need more flexible shoes to refine your running technique. Typically, runners who are in excellent physical shape will have more developed muscles.

Footstrike type for choosing your shoes

It is very important to know your footstrike type. Whether you are a pronator, neutral, or supinator.

• Pronation is the inward rotation of the ankle during footstrike. Sometimes excessive pronation causes discomfort and requires corrections; in that case, it is necessary to use insoles or look for a solution in shoes for pronators. This occurs when we are tired and begin to neglect our technique.
• Supinator means that the ankle rotates outwards during footstrike.
• Neutral implies a rotation of the foot within normal parameters that, in principle, do not pose risks to ligaments and muscles.

Shoe size

We might go crazy choosing the perfect size, but we'll give you a trick so that with a little common sense you can choose the perfect size for your running shoes.

Simply leave a finger's width between your longest toe and the tip of the shoe. Your foot usually swells during a run when you've gone more than 5 kilometers, so you need to leave some room to avoid chafing and blisters. That doesn't mean choosing a full size up; sometimes half a size more is enough.

Consider injuries

Regarding the problem of injuries, we offer some common injuries and the recommendations to follow when choosing shoes.

a) Plantar fasciitis

If you have plantar fasciitis, you should look for models that provide some arch support.

b) Overloads in the soleus and calves

If you have problems with soleus and calf overloads, you should look for shoes that are not too soft and have a drop of 10 to 12 mm.

c) Ligament sprain problems

if you have problems with sprains or discomfort in ankle or knee ligaments, you should look for stable shoes.

The terrain for running

Another topic to discuss is the terrain we run on.

• If we run on asphalt or concrete, the most common is to use shoes with soft cushioning.
• If we run in the park or on grass, stability gains importance and some grip is also required; in this case, cushioning is not as important.
• If the terrain is stony, trails, paths, or rock, we should use trail shoes that provide greater grip, stability, and a lot of protection.

The runner's weight

And finally, the runner's weight. If you are a corpulent person, you will need shoes with more cushioning; the lighter you are, the more comfort you will have during your runs. If you weigh around 60-65 kilos, you can wear light shoes that don't have much cushioning, but if you weigh around 90 kilos, then you will need more cushioning.