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In this article, the athlete Jaume albarañez talk about the shoes to start running. Not brands or models, but what to consider When it comes to selecting shoes to start in the world of running.
What running equipment is essential to start running? running? It may seem like an easy question to answer for someone who already runs. However, for someone taking their first steps in the running (or in any sport) It is normal to have doubts about the necessary or essential material to start training.
Therefore, this topic has been divided into three articles, to deepen each of its sections. In this first installment, you will learn about a series of tips for a correct choice of shoes to start running and in future articles, the subject of technical clothing, accessories and technological gadgets will be addressed.
Type of tread, determinant to choose shoes to start running
Surely, someone who is starting out in the world of running You are going to ask yourself many questions when choosing the material you need, but especially when it comes time to choose the shoes to start running.
Are cutting-edge sneakers necessary? Should I buy them online or get advice from a specialized store? Is it advisable to invest in an expensive model or is it better to buy an “economical” model at first? Will investing in good shoes help me progress faster? Can I have physical or health problems with a poor choice of shoes to start running?
Shoes to start running by type of footprint: pronator, supinator or neutral
When a person makes the decision to start running, the usual thing is to think "I need some slippers." I would like to share a reflection that I keep very much in mind and that I have been repeating for many years: "I would rather spend €60, €80 or €100 on suitable shoes that fit my needs and circumstances well, than €300 on physio sessions for inappropriate shoes."
With this I am not trying to say that money should not be spent on physio sessions when necessary, no; What I try to make clear is that when choosing a pair of shoes you have to invest in the right shoes And, by adequate, we do not have to understand "the most expensive" or "the most avant-garde", but rather the most suitable for our footprint, weight, weekly kilometers, usual training terrain, running technique, etc. this way you will avoid sports injuries.
El type of tread es the most important thing to keep in mind at the time of choosing the shoes to start running.
Various studies have shown that many people end up suffering injuries due to not using the right shoes for their type of footprint. In some specialized stores they carry out studies of the footprint to determine what type of shoe to use, which can be very helpful when starting to run. He type of tread can be classified into three large groups:
- Pronated footstep.
- supinated footstep.
- Neutral tread.
Weight, an important factor when choosing shoes
On the other hand, depending on our body composition (weight) we will use some shoes to start running with more or less damping. In this section I am going to give advice that I consider useful for most people: for smooth shooting or "long runs" (long runs) I recommend using shoes with good cushioning, regardless of our body composition, to be able to cover many kilometers with maximum comfort.
La cushioning in the sneakers running it is essential to reduce the impact against the ground that occurs when running, specifically during the support phase of the stride.
The cushioning systems included in most running shoes running (there are models without cushioning called 'minimalist' that require special adaptation and are not recommended for people who are starting to run) their purpose is gradually absorb the force of impact that occurs against the ground and reduce the vibration (tension) that runs throughout the body through the muscles and bones.
The terrain, shoes to start running. Asphalt or dirt?
Another important aspect when choosing shoes to start running is the terrain type for which he mostly goes to run or train.
It is not the same to train on asphalt, by dirt paths or through forests. To run on a surface where there is loose earth that can be slippery, we will need shoes with a sole that guarantees good grip (asphalt shoes can be very unsafe for running on dirt roads, especially when facing descents ).
The advice of a specialized store can be very valuable
Online commerce allows us to find an immense offer of shoes to start running that can be adjusted to our needs, but my recommendation for those who are starting out in the running (or in any other sport) is go to a specialized store because normally the staff will offer advice according to the footprint, the weight, the terrain on which you are going to run mostly, the volume of weekly kilometers to be done...
And also, it is a way to be able to try on different models and be sure of choosing the right size, notice the sensations you have with different models, check if they cause any discomfort, pressure or friction, etc.
Possibly, the price in a specialized physical store is somewhat higher than what can be found in online stores, but you have to understand that you are paying for the knowledge and time of the seller who will help you choose shoes to start running , a shoe that will be used for hours and hours of training.
The size: they should never be adjusted
If finally the decision is to buy online, you have to make sure the size is correct and at this point I want to underline and remember that it will never be the same size that is used in daily footwearBut at least one size larger because when running the feet swell.
One of the main mistakes made when starting to run is wearing shoes that are too tight, which end up causing very unpleasant discomfort and can even damage the nails.
Eye! if you buy online, the sizes may vary by brand. It should not be assumed that if a number 41 is spent on brand "X", so is brand "Y". What's more, sometimes even in the same brand there can be size differences depending on the models.
And to finish with the subject of the sneakers, When is it convenient to renew them? Obviously, when the shoes accumulate a significant volume of kilometers, they begin to lose their grip qualities (due to wear on the sole) and cushioning. If the sole of our running shoes is worn, we can find ourselves in a compromised situation due to a lack of grip.
Depending on the use (the volume of weekly kilometers), the footprint and the weight of each person, the wear will occur more or less quickly, but I do consider it important to warn that shoes with a worn sole or with some deformation due to excessive use they are not suitable for regular training.
Text to 42K of :
Jaume Albaranez
Physical trainer
Athlete from the CD Metaesport team. She is studying Physical Activity and Sports Sciences at the University of Valencia.
Jaume Albarañez, physical trainer
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