Why should I wear running shoes for running? Here comes the most comprehensive knowledge of running shoe science popularization

Whether it’s running at medium or slow speeds, it’s important to carefully choose the right running/marathon shoes. If you don’t wear specialized shoes, you will experience foot pain, heel pain, foot blisters, and even damage your nails, making it difficult to achieve the goal of exercise. The most important equipment in running is shoes, as they come into direct contact with the ground, and the quality of the shoes directly affects a person’s running mood and effect. Adding a pair of good running shoes to a classmate who often runs is like adding wings to a tiger. Not only does it run fast, but it is also very comfortable to run.

Given that major brands have different levels of precision and nomenclature for their running shoes, some of the names used in this article may differ from a specific brand or style category. Please do not take it too seriously and flexibly apply it to practical operations based on understanding

01
#Marathon shoes#

(including but not limited to various racing shoes, speed training shoes, competition specific shoes, etc.)

The biggest characteristic of marathon shoes is that the sole is soft and elastic, and the upper fabric is breathable and not waterproof. Especially, the toe needs to be soft to protect the toes, most of which are made of nylon. Currently, emerging running shoes are mostly made of monofilament mesh. Marathon shoes are the most comfortable when running. Football shoes are heavy, table tennis shoes have poor elasticity, and the soles of travel shoes are a bit hard. They grind the feet, and jogging shoes are a bit heavy, making them unbearable for long-distance running.
This determines the strong specificity of marathon shoes, which are not recommended for various ball games except for running, and outdoor sports such as mountain climbing are not recommended.

Marathon shoes are used for long-distance running, so they are particularly lightweight, with soft soles and some uppers still hollow out. When climbing mountains, the road is rugged and difficult to walk, with many potholes and stones, and sometimes even climbing rocks. The strength of marathon shoes is definitely unbearable, and they are not warm or waterproof. However, marathon shoes are also quite anti slip, and I personally think if you don’t walk on mountain roads, it’s still good to walk on stone roads.

02
#Principles of shoe testing#

There are slight differences in shoe sizes among different brands, and the sizes marked by each brand are only for reference. Generally, the actual size of the trial shoes should be taken as the standard. Some models of running shoes have a slightly smaller size (such as strong wind marathon shoes and Dowell jogging shoes), some models have a slightly thinner size, and some models have a relatively wider size. You can choose the right shoes based on your own foot shape.
When buying running shoes, be sure to try them on, and wear the cotton socks (cushioning, wear-resistant) you wear during running to try them on. Check if it fits and feels comfortable. Comfort is very important when choosing sports shoes.

There are two principles for shoe testing: one is not to squeeze the feet (including the front and back length and left and right width), and the other is to try to fit the feet as much as possible, preferably slightly tight rather than too large. Some shoes may feel slightly tight when you first wear them, but in reality, after wearing them for a period of time, you will stretch them up a bit, which is just right. Otherwise, the shoes will become too large if they are stretched up a bit later, which will actually affect the wrapping and cause blisters.

03
#About Soles#

If a pair of shoes are sturdy and you stomp on the floor with force, they won’t move at all, and the soles are too hard. Looking for shoes with solid and slightly elastic soles. There is a viewpoint that the most suitable shoe is a fairly hard (wear-resistant) sole, with a very soft cushion (cushioning material) placed between the foot and the sole.

Running shoes should be resilient, especially in the toe ball section, as they bend every step you take. If it cannot bend easily, you will waste energy and unnecessarily increase pressure on your legs. Before you buy shoes, bend them first. If it takes a lot of effort to bend, then choose another pair. If you already have a pair of very hard shoes, use a knife to pull three or four horizontal cracks on the part of the sole where you want it to bend, which can make the shoes softer

04
#Sneaker cushioning system#

The cushioning system of sports shoes is mostly composed of sponge in the midsole, and the traditional two most basic materials are EVA and Polyurethane, which have different performance characteristics. EVA: EVA material is softer, lighter, and more flexible than Polyurethane because it is easier to compress than Polyurethane. But EVA materials are not as stable as P materials, and their performance is not long-lasting. EVA midsole is usually favored by lightweight and heavy runners who prefer comfortable, soft, and flexible running shoes. Polyurethane: It is heavier, harder, denser than EVA material, and has stronger stability and durability than EVA. People who like stable, long-lasting, and sturdy running shoes usually choose this material.

Therefore, when evaluating the cushioning system, it should be noted that:

1. The midsole does not necessarily need to be entirely made of sponge, and we can use other materials to replace some of the sponge to increase the stability of the shoe.

2. The cushioning system is usually heavier than a simple sponge, so some thick shoes that emphasize protection will actually increase the weight of the entire shoe.

3. The cushioning system and sponge must be very tightly integrated in the midsole (such as carbon board and Pebax) ®）， Otherwise, it will make people feel as if there is a hard object on the soles of their feet, or conversely, they will feel weak and unable to exert force.

We have introduced the main components of the cushioning system above, all of which aim to enhance the shock absorption ability of the shoe. However, there is no perfect cushioning system yet, and each system has its own advantages and disadvantages.

05
#The difference between jogging shoes and marathon shoes#

Here, non racing shoes are widely referred to as jogging shoes, including many brands’ so-called cushioning, anti flip/anti flip, and support running shoes. Jogging shoes generally have more cushioning materials, which are thicker but often heavier, making them suitable for jogging. Running too much or too fast is not very suitable. Marathon shoes are more professional, relatively lightweight, and have better elasticity. You can run fast or slow as you please.

Moreover, jogging shoes may have multiple uses to consider, which are relatively stronger and more expensive. Some people think wearing jogging shoes is more comfortable.

For running, there are generally more marathon shoes, and for those who often run without jogging shoes, we generally recommend marathon shoes. Of course, if you don’t run very fast and the distance is not very long (6–10k or above), then jogging shoes are also sufficient.

When choosing running shoes, everyone should pay attention to the following points:

1) Understand your own feet, flat feet? Normal? Narrow front and wide back? Wide front and narrow back? Running outside or inside? A brand is generally not suitable for all foot types, some are suitable for narrow feet, while others are suitable for wide feet

2) Some manufacturers specialize in producing running shoes and are not very well-known, such as New Balance, Brook, Saucony; Unlike those famous n’s, a’s, and r’s that produce everything, they sound quite famous, but some things are exploding.

3) Knowing the distance you usually run, jogging shoes are only suitable for distances below 3k. Marathon shoes are best for running for more than 30 minutes, otherwise your knees and ankles will have problems as you age.

4) Don’t buy whatever shoes your favorite celebrity wears, unless you are truly a wealthy and professional runner. Professional shoes do not consider durability, as their lifespan is only 100K, which is 2 marathons; Liu Xiang’s sprint shoes have a lifespan of only 3k, which is 30 sprints. We need to run around 800–1000k when buying long-distance running shoes to be considered cost-effective.