Wearing proper running shoes helps prevent joint damage, bone fractures, tendonitis and the formation of calluses and blisters on the feet, which can make running uncomfortable. To choose the best shoes, it is important to take into account the conditions of the environment in which the race will take place, the climate, the type of footfall and the size of the foot and the shoe.
The ideal for running is for the shoes to be light, comfortable and with a ventilation and cushioning system, allowing the person to perform well and avoid injuries.
The main factors that must be considered when choosing a suitable shoe for running training are:
1. Step type
It is important to know the type of step so that the most appropriate tennis shoes are chosen and, thus, it is possible to reduce the risk of injury and wear to the joints during exercise. The step corresponds to the way the foot steps on the ground, and can be divided into 3 types:
- Neutral step: it is the most common type and with less risk of injuries, since it causes uniform wear on the sole of the shoe; Pronated treading: the foot touches the ground mainly with the inside, using the big toe to have momentum, which increases the risk of injury to the knees and hips; Supinated stepping: the outer part of the foot is the most used, and the little finger is the one that gives the impulse for the next step.
To know the type of step, a simple test can be done by wetting the foot and simulating a step on a sheet of paper. Then, with the foot still on the sheet, you should outline the shape of the foot with a pen, and assess which side of the foot touched the sheet most.
The recommendation is that people who have pronated tread give preference to shoes that neutralize the tread at the moment of stride, helping to avoid joint injuries.
2. Environmental conditions
The environment in which the race will take place has a direct influence on the type of tennis shoes to be worn. In the case of running on uneven terrain or with stones, the ideal is that the shoes have a reinforced cushioning system, greater adhesion of the sole to the ground and a high upper, to protect the ankles.
In addition, if the race site is humid, has puddles of water or if it is done outdoors even on rainy days, it is also important to look for sneakers with waterproof material, to prevent water from entering the shoe, as this increases the weight of the feet and causes problems like chilblains.
3. Size
After choosing the model, one must pay attention to the size of the shoes and their comfort in the foot, this is because the wrong size can make running uncomfortable. The shoe should be tight enough that the heel will not slip during walking or running, but no part of the foot should be tightened.
In addition, the front of the shoe should allow for the movement of the toes and there should be a small space to accommodate the swelling of the feet that normally occurs during running.
