(epic sting)- When it comes to buying a pair of running shoes,it can sometimes seem as tricky as buying something biggerlike a bike, for instance,and, I mean, I don't blame you.
You're going to be spending a lot of time in these,so it's important that they're right for you.
So, today, I thought I'd run through a few tipson how to select the running shoe,what type you should wear, and when.
(upbeat music)Firstly, what works for one runnermay not necessarily work for another,so don't aimlessly head out and buy a pair or running shoesjust because you like the look of themor your friend has recommended them to you.
The best thing you can do is headto your local running store to have your gait analysedor, if you have a pair of well-used running shoes,you can check the wear patterns on the solesto see how you pronate and what shoes are suited to you.
So, there are three main types of pronation.
We have neutral, overpronate, and supinate,so here, we're gonna start with neutral,and what you're looking for here is more centralisedwear down the middle of the ball of the footand this is actually consideredthe most biomechanically sound as everything tracksand rolls through in a straight and forward motion.
Now, on on overpronation and you can identify thiswith slightly more wear down the inside edge of the shoe.
Don't worry if this is you, because it's very commonand it's quite often caused by the arch of the footcollapsing in, or in some cases, even being flat footedand in turn, this ends of leadingto this rolling in motion as you run.
If you find you have slightly more weardown the outer edge of the shoe,it's likely that you supinate.
Now, this isn't quite so common, but it's generally causedby having a high arch, which means you have a particularlydefined and rigid arch,which causes you to roll through and offon the outer edge of your shoe.
(upbeat music)If you didn't already know how you pronated,hopefully you do now.
So, let's take a look at the different types of shoesto suit those types of pronation.
So, let's start with a neutral shoe,which is obviously designed for neutral runners,but also for supinating runners.
It provides a bit of shock absorptionand a little medial support,so they're essentially designed to roll throughin a nice, neutral motionand if you do supinate, these won't add any moreunnecessary control or stability.
Now, for a stability shoethat's for someone that overpronates.
Now, these normally include a firm area around the arch sidefor support and to provide higher stabilityto control the motion of the foot as it rolls through.
Now, if you have quite sever overpronation or flat feet,you want something with slightly greater controlto stop the arch from collapsing so much,such as a motion control shoe,which is essentially a beefed-up versionof our stability shoe and it just simply providesa little bit more support around the arch area.
(upbeat music)Other than the colour, the main difference you'll noticewith these two shoes is the amount of cushioning.
One is super well-cushioned whilst the otheris a lot more minimal and when we pop them on the scales,there's a whopping 174 grams difference per shoe.
That's a total of 348 grams for the pair,which is almost twice as heavy.
So, when would you wear each type of shoe?The well-cushioned shoe is great for absorbing impact,perfect for your every day training miles.
Now, they are a bit heavier, but they do helpto keep you injury-free and in one piece.
Now, the more minimal shoe is actuallya lightweight racing flat.
Now, in the same way that you might put somefast aero wheels onto your bike for a race,you may want to pull out some lightweight running shoesto give you that edge on race day, as well.
When you consider carrying something likeand extra 174 grammes per foot over the courseof a 5k, 10k, or more, that really begins to add upand to put this into perspective and use an example,an elite runner with a cadence of 180 steps per minuteruns a 30 minute dead 10k,that's around 5400 steps throughout their whole race.
Now, that's a lot of steps to be carryingthat extra weight through.
So, if you do fancy trying to get that edgeand buy some race flats,most brands will actually advise what distancetheir shoe is designed for.
Now, a five to 10k shoe will have a lot less cushioningthan something like a marathon shoe.
That said, shoes do differ from runner to runnerand some people may want to do a 5kin something more cushioned like a marathon shoe,whilst others might be able to get awaywith something less cushioned for a marathon, for instance.
So, it really does come down to what works for you.
(upbeat music)Whilst they can sometimes seem like a big investment,don't make the mistake of trying to get your money's worthto the point that your toes are poking out of the end.
If you're running them beyond their life expectancy,you could be limiting your performanceor even risking injury.
Over time, they begin to lose their cushioning,meaning you begin to absorb the impact moreand generally, shoes have around 300 to 400 miles in themand the lighter the shoe, often, the less that is.
So, for something like a race flat,there's probably about one season of regulartriathlon racing before you need to replace them.
(upbeat music)Road shoes are great,but if you've ever tried venturing off road in them,you've probably noticed a significant lack of grip.
Now, I've tried a few times and ended upface planting in the mud.
Now, that's because they're designed for flat,smooth surfaces and groomed trails,not really for loose, slippery surfaces or mud,as I found out.
So, that's where the trail shoe comes in, like this one.
They generally have a bit more treadand a slightly more jagged design to the soleto improve that traction and gripand it can have a reinforced upperto deal with those conditions and the terraina little bit more, and obviously,these are really well suited to anyonedoing any off-road, multi-sport events.
There you go.
Running shoes can be quite complicated,but hopefully, that clears up any confusionand it helps you when you're next purchasingsome running shoes.
To see more videos from Global Triathlon Network,you can subscribe to the channelby clicking on the globeand to see our how to run like a pro video,just click down hereand see our lamppost interval run session,just click down here.