How To Choose The Right Running Shoes | What Trainers Should You Wear For Running?


– There are so many factors to
consider when you’re choosing a new running shoe. The market has a huge
amount to offer with brands promising that their shoe is
going to help you run further or make you more efficient,
some even promising that they’re going to help you run faster. So it can be a little overwhelming. Well, today I’m going to be
breaking it down and starting off by having a closer look at
the foot and how it moves and then covering the options of trainers that are out there so we
can help you to choose the perfect shoe for you. Before we go into the
biomechanics, there are several things to consider when
choosing a shoe and these are going to help you narrow down that search. So what type of terrain
are you going to be running on predominantly and are you
going to be doing long runs or short runs? Do you want this shoe
to be a training shoe or a racing shoe? Or maybe you want a shoe
that covers both of those. Also, then you need to look
at yourself and consider your style of running and your weight. If you are on the heavier
side or if you’re someone who runs quite heavy,
then you might well want to find a shoe that’s got more
shock absorption properties. Those are probably the
easier questions to answer, but now we need to look at how you move and what your foot does. At heel strike, mid stance
and toe off, the shape of your foot, and also
how your arches function throughout that movement. Well for this, we are
going to be heading to our local specialist store,
Running Bath for a little bit of help. (upbeat funky music) This is a specialist running
shop and it happens to have a foot plate which is great
for analysing how your foot moves and looking at your
running gait, but bear in my you still need to have a
specialist to be able to interpret that information and then
help recommend what shoe you need to buy. And even if your running store
doesn’t have this equipment, it’s still really
important to go to a store because the guys working
there sell running shoes day in day out and so
they know what to look for and how to advise you. But also, you can try the shoes on. As tempting as it might be
to go and buy them online, trying on plenty of
shoes is really important but more on that coming up. Now it’s time to take a closer
look at your actual feet. Now a small amount can
actually be ascertained whilst in standing. Obviously you can see
the shape of your foot and work out the size,
you can also take a closer look at the arch. You might have heard of
flat feet, well that’s when you basically have a
collapsed arch, so the arch is the middle part of your
foot and when it’s collapsed or flat, then the majority of
your foot will be in contact with the ground. The opposite of that is
having a high arch when you can see a gap between the arch
of the foot and the ground. Standing however only
shows half of the picture. Ideally, you want to
have a dynamic assessment so you can truly analyse
how the foot moves throughout the weight bearing phase. Well, this where the
arch plays a big role, because it actually acts
to elongate and flatten and store potential
energy that then is repaid during the toe off phase
of the running gait. This is where if you’ve got very flat feet or you over pronate your foot’s
actually going to struggle to restore that energy
and return to supination at the end of the toe off
phase, so as a result, you’re going to be less
efficient because you’re losing energy, however, on the
opposite end of the spectrum, it’s not really any better
because if your arch is too high or you actually have too much
supination then you’re going to struggle for shock absorption
because that’s the role of the arch. And also with that, your
foot’s going to find it hard to adapt if you’re running
on any uneven terrain. (upbeat music) You might have heard of some
confusing running shoe lingo and have to put my hands
up yes I’ve already talked about pronation and supination
but these are probably the two most common terms
so supination is when your underside of foot turns inwards. I like to think of it as
if you look down you’re almost trying to make
a bowl shape for soup with your feet, but that’s
just how I learn it. And then pronation is the
opposite when the inside of your foot or the bottom of
your foot turns outwards. And then there’s over pronation. Now, I don’t particularly
like this term because it’s presuming that’s there’s a
correct amount of pronation in the first place, so that’s
one that I tend to avoid. Once you know how your foot
moves, you can in theory, narrow down your search. Comfort plays an important
part when choosing a shoe, and if you’re currently not
injured and you’re not planning on changing the type of
running or the distance that you’re going to be doing, then don’t change anything dramatically. You might want to consider
wanting to get a gait analysis, but it can dangerous, ’cause
if you’re running with no problems, it still might
pick up some abnormalities which you could then try
and change and as a result could end up having problems from that. And it is worth remembering
that a shoe is not designed to correct your gait. It’s there to support
your foot in running, and if you do want to change your gait, I’m afraid that’s going
to involve some hard work in the gym working on
drills and doing stretches. Sorry to disappoint on that one. Good running shoes tend to
come under three categories. You have the motion control,
for the over pronator, you’ve got stability shoe
for a neutral runner, and then you’ve got
the more cushioned shoe for a supinator. And the three components
that make up a shoe, or the three main
components that you probably want to be aware of are the
upper which consists of the toe box, so around the front, the mid, and then the heel cup. And then you’ve got the mid
sole, so the bit in the middle and this is where the
cushioning and the stability is built into a shoe. And then finally you’ve got
the outsole on the bottom. And then the stack height
is referring to the depth of the shoe, so the distance
from the ground to the top of the insole in the inside. And obviously that’s going to
be a bit higher at the heel compared to the toe. And this difference is
known as the heel toe offset and you’ll find that that’s
much less in racing shoes compared to training shoes. Comfort really is key when
you’re buying a new pair of trainers, so always have
this at the forefront of your mind and sometimes for no
apparent reason you’ll just put on a pair and they’ll feel
more comfortable than others so it’s another reason why
it’s so important to actually head to your local running
shop to try them on first. And once you are trying them
on, a good tip is to make sure you can fit a thumbs
width between the tip of the trainer and your big
toe, just to ensure that there’s enough room for
your foot inside the shoe. I’ve touched on it earlier,
but don’t change anything drastically with your shoe
especially if you don’t have any problems at the moment. I know it is easy to be
influenced by marketing campaigns or nice new bright shoes
in the shop window, but really you need to think
about your biomechanics and foot health because
that at the end of the day is far more important than
what the shoe looks like, but having said that, we are
actually spoiled for choice on colorways and things
now with shoes so hopefully you can need up ticking both boxes. When you’re going to a running
shop, it’s quite a good idea to take your old pair
of running shoes with you, because not only will that
then make sure that the shop know what type and style of
shoe you were using exactly, if you’re not quite sure,
but also then they can have a look at it and see the
wear so they can determine what type of runner you are and therefore if you do want to change a little bit what style
of shoe will suit you. And finally, talking of things
that are normal for you, make sure you take a pair
of socks or even wear them, the sort of sock that you’d
normally run in because it’s amazing how the
thickness of a pair of socks can really change the difference
in the feel or even the tightness of a new pair of shoes. Go with plenty of time and don’t
rush the trying on process. So, even if the shop assistant
gives you one pair of shoes which you think fit fine straightaway, please try on at least
another couple of pairs because you really do
need that comparison. And then once you’ve got
a pair you think you like, make sure you try them on, and to have a little bit of a run, whether that’s on a
treadmill in the store, if they don’t have one then
even head out into the corridor just to really get a good
feel and don’t be pressured to buy there and then, if
you need to go away and think about it please do, as
apparently there’s evidence that actually shows comfort
plays quite a significant part in finding a shoe that
helps with injury prevention. And then, also do your research. Speak to specialists, and
try and work out what brand is best suited to your foot. This doesn’t mean your fixed
to them, but having some knowledge will at least help to make that process less daunting. And if you can, speak
to your coach or physio and hear their thoughts. Now, sadly running shoes,
or good ones at least, aren’t cheap, but please
don’t scrimp because your feet and your body do need looking after. So see it as an investment. If you think about it,
less trips to the physio or the doctor because you’ve
got good fitting shoes are actually going to obviously, save you money and reduce any levels of stress and also discomfort. And then finally, once you’ve
found that perfect fitting pair of trainers and you’ve
bought them and you’ve gone home desperate to go out for
a run in them, just label when you’ve bought them and
try to record how many miles you’re running in them so you
know when they need replacing. And, if you’re anything like
me, once you’ve found that perfect pair of trainers, it’s
just so exciting to lace them up and head out the door to run. I really find it very motivating
having a new and decent pair of shoes. If you’re anything like me
and you share that thought give me a thumbs up on this video. Hit the globe to subscribe
to make sure you get all of our other videos here at
GTN and if you do want to know a little bit more of
how to know when you need to replace your running shoe,
you can find a video made on that just up here. And if you’re intrigued in
the biomechanics of running we’ve done video on bare
foot running, and that one can be found, just here.

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