Running is one of the most effective exercises for better health and life expectancy. It helps to build muscle, bone, and cardiovascular strength. But the fact is running barefoot or wearing regular shoes will do more harm than improve your health.
This is because when you run, your momentum produces force more than five times your body weight. Our weight-bearing joints need to absorb this force when feet hit the surface. This can lead to strain and stress on your joints, causing injury and pain.
In that case, wearing the proper footwear will help protect your feet and support you to keep your body feeling good. But choosing the right running shoes will be challenging for an ordinary runner as markets are flooded with different shoes. That’s why through this context, we will let you know how you can pick the best running shoes that actually fit.
Are Running Shoes Necessary?
According to the Cleveland Clinic, running shoes are not only protective gear for runners but also equipment that helps to reduce pain. Typically, we wear footwear for different purposes, such as tennis shoes while playing tennis, golf shoes while playing golf, and many more.
The same goes for running. Although you can run wearing anything, wearing the right running shoes will help prevent injury and pain on your feet. For example, your footwear will face severe wear and tear when you run on the asphalt.
As a result, your shoes will damage quickly, and your feet will get a severe injury.
In that case, you will need good running shoes for asphalt, ensuring a durable and consistent performance. Besides, good running shoes contain proper cushions to prevent any injury and provide sufficient comfort.
Benefits of Wearing Running Shoes
Wearing running shoes brings several health benefits as well as enhances your running efficiency. Below we have revealed some significant benefits of wearing running shoes.
Increase Running Efficiency
Most studies found that wearing running shoes helps runners run with less effort. Compared to regular shoes or bare feet, running shoes allow you to run with more energy. This is because running shoes offer more cushioning, which is essential to enhancing your leg energy. As a result, your running efficiency will increase day by day.
Protection
Protection is one of the prime features of running shoes. These types of shoes are made to protect the runner’s foot from any injuries and bruises while running. Running shoes are divided into three categories based on the protection level: plain surface, treadmill or indoor, and harsh and rough surface. Typically, the protection level of running shoes depends on the thickness of the soles.
Control the Overpronation
Overpronation means forcing your legs inwards while running. Although it is a natural phenomenon, it may compress the arch of your foot. This is because rolling your foot inward is okay when you’re walking, but this could cause shin splints, plantar fasciitis, and bunions when running. In that case, wearing regular shoes will not provide the same benefits as running shoes.
Arch Support
While running, arch support is one of the essential factors for your foot. For that, the highest arch support has to be ensured while running, exercising, and jogging. You will need to support your arch even if you have a high arched or flat foot. In that case, running shoes will help you support the arch most efficiently.
Fixes Supination
Like feet rolling inward, runners’ feet can be rolling outwards. Although rolling feet outward while walking is not so crucial, rolling feet outwards while running or jogging may cause stress on your bones. This will also lead to pressure on your ligaments, causing fatigue and spam. Running shoes will assist in preventing rolling your feet outwards while running.
How to Choose Running Shoes That Actually Fit?
Choosing the right shoes will not be difficult if you consider some factors while buying. For your help, below, we have outlined some significant factors that will help you pick the best running shoes that actually fit.
Fitting
Fitting is one of the key factors in picking the right shoes. If your chosen shoes don’t fit properly, your running experience will be painful. Besides, you can get potential injuries. On the other hand, tight shoes will increase the chance of blistering on your foot. So, you have to pick a good pair of running shoes that fit your leg entirely.
Heel Height
In a few years, the running shoe industry has been improved with different minimalism. For that, markets are full of different types of shoes. But you need to choose the suitable heel height running shoes from this vast number of shoes. This is because the ankle joint of your foot may be injured upwards due to lack of movement. Typically, the heel height of running shoes ranges up to 24 and is measured in the mm parameter.
Cushioning
Cushioning is another essential factor that you have to keep in mind while choosing running shoes. When you strike foot on the surface, it will get extreme shock and impact. In that case, shoes with sufficient cushioning help prevent the effects of a hard landing. As a result, you can run smoothly without any ankle twists and injury risks. So you have to ensure your chosen shoes have enough supportive cushioning.
Outsole
It is essential to keep in mind the type of ground you run on and the compatibility of the outsole. The outsole makes the key difference in shoes for running on off-road and terrain. Running with the wrong outsole shoes may slide around and injure soft tissue. Choosing running shoes with a midsole will help you run from the smooth road to the terrain.
Durability and Breathability
No one wants to buy running shoes to wear for a month only. You may also never like it. So, you have to choose the best running shoes that are long-lasting. For checking this, you should examine the stitching and materials used for your chosen shoes. Besides, ensure your running shoes have a proper ventilation facility. It will assist the runner’s feet cool and dry during summer.
Different types of Running Shoes
Running shoes will offer durability, support, and flexibility whatever your running speed. According to the running styles, running shoes have been divided into five main categories outlined below.
Motion Control Running Shoes
This type of running shoe is suitable for any runner who overpronates. Motion control running shoes are made to reduce or manage excess rolling action of the rider’s feet. Not only that, these shoes are rigid, which helps to absorb extra shock.
Cushioned Running Shoes
Cushioning is crucial for runners who underpronate. Besides, these shoes are suitable for those feet that do not turn over inward sufficiently or move outward too much. When you’re running, the foot absorbs the shock of every step. Otherwise, the force is transferred through your joints to your spine. In order to reduce shock, cushioned running shoes mimic the natural process.
Stability Running Shoes
Stability shoes offer medial support, cushioning, and durability to compromise cushion shoes and motion control shoes. These shoes are designed to stop excessive movement of your legs and ankles without limiting too much movement.
Lightweight Running Shoes
Compared to other shoes, lightweight shoes are lighter and more flexible. These shoes are designed to decrease weight and provide more flexible cushioning. This will help you to protect your feet from getting any injuries. This way, you can reduce your pain and fatigue after a run.
Trail Running Shoes
Trail running shoes are designed with some special features to assist you in running all kinds of rugged terrain. Some special features are Gore-Tex liners, lugged rubber outsoles, and midfoot wraps. However, these shoes offer the maximum grip level required for running on slippery and terrain surfaces.
Conclusion
Running with bare feet or regular shoes will lead to several injuries on your feet and ankles. In that case, wearing running shoes helps to enhance your running experience by preventing possible injuries. Besides, a good pair of shoes will improve your running efficiency.
But the fact is choosing the right running shoes will be challenging as markets are flooded with different types of shoes. For that, in this context, we have tried to cover a complete guideline on choosing the right running shoes that actually fit.
Typically, while buying running shoes, you have to keep in mind some factors discussed above.
