Article about running, and more specifically about running shoes and the choice of surface to run on.
It is a sport accessible to many people as all you really need is a pair of running shoes and a suitable surface, but unfortunately not everyone should “RUN” because for some people, their body structures and alignments cannot adapt to the mechanical constraints of the sport.
The choice of running shoes is very difficult because the cushioning goes through from there instead of your joints: ankles, knees, hips, spine, among others.
Many brands and models are out there from which these are the most common ones: Mizuno, Nike, Asics, Adidas, Saucony, New Balance, Brooks, Salomon, Vibram, Reebok, and the list goes on.
For beginners, the choice of shoes comes from several brand fittings, drop (heel heights, and toe), foot width and overall comfort in order to feel good.
Little info on the widths of the shoes: they are relatively “standard: through the brands but with the possibility of opting for a narrow to very wide models. So choose your shoes well.
Shoes width: 4A, 2A, B, D, 2E, 4E; How to choose?
Choosing the right size is one thing, but did you know that you also have to choose the right width?
Not all brands offer the same shoe width. For example, Nike tends to wear small, just like Adidas, as for Mizuno or Asics, it is the opposite, as their shows tend to be a little wider than the “normal”. This obviously remains a trend, so not all models of these brands meet the same width criteria.
How to choose the right width?
The “standard” width for women is defined by the letter “B”, while the “standard” width for men is defined by the letter “D”.
However:
If you find that most of the usual shoes that fit you well, it is probably because they are in the widths that you must choose, so in B if you are a woman, and in D if you are a man.
If you feel a little comfortable and feel like your foot floats a little in your shoe, then you may have to think about choosing a narrower model: 4A or 2A.
If you feel cramped in your shoe, then opting for a slightly larger shoe seems to be the solution: 2E or 4E.
Please note that not all running shoe models are available in several width choices.
Once your running shoes are purchased, you have to break into them first. And no, that does not mean going for a run right away!!! Hahaha! It will take a minimum of 15 days for your shoes to be ready. The reason is simple; your feet must make an imprint in the removable sole so that your toes and your overall body can find their place. So walk in them as much as possible during the day to get them imprinted. As simple as that!
So if you plan on changing your running shoes, take into account this time frame to make the transition to the new pair.
Now, there are several ways to lace your shoes, depending on how narrow or large your shoebox is. It is by trial and error, and trying on the different methods that you will be able to find what works the best for you.
The different training surfaces
Asphalt and sidewalks are likely to be sources of injury, but they can help you get more efficient and dynamic strides.
Soft surfaces slow you down, but they do offer significant advantages. Whether is it the grass of a soccer or football field, the ash track (not Tartan) or the dirt roads, they all help you train your body to stabilize itself on unstable and uneven surfaces.
*tartan: synthetic resin agglomerate used mainly for athletic tracks
The instability of these surfaces provides better cushioning with the dissipation of the nergy accumulated during contact with the ground, therefore you get less load on your joints (ankles, knees, hip, spine). They help with proprioception (adaptation of your feet among other things on this type of surface), and they help reduce muscle tension after intense work sessions (which is ideal for recovery).
The best way to protect yourself is to vary the training grounds even if we know that the best middle- and long-distance runners in the world train 60-70% of the time on a soft surface.
Now to finish off with barefoot running, or with ultra minimalist (fith finger) shoes. It is more for fashion; it does allow you to have a better stride or a more natural stride, however it has many disadvantages such as:
- Lack of cushioning
- Stress on the joints
- Risk of injury to the Achilles tendon and foot muscles, etc.
Nevertheless, some followers of minimalist shoes find their happiness with them and are very satisfied, to the point they swear by them.
SO, CHOOSE YOUR RUNNING SHOES WELL AND YOUR BODY WILL THANK YOU!!!
Written by: A Masso-Kinesitherapist, Ex-International Level Track and Field Athlete