Tips And How To Choose Running Shoes Good and True

For those of you who choose to run as an exercise to burn calories, there is one important thing to be prepared in addition to heating and stamina, the shoes. Because it relies on the movement of leg exercise, you should choose shoes that are comfortable and safe.

Good running shoes do not have to be expensive, but can give comfort to the foot and do not cause pain during, or after a run. Quoted from Livestrong, the following tips on choosing a good running shoe:

1. Running field

Running shoes should fit the terrain on which you ran and foot type. Good running shoes have a wide pattern on a pedestal base. This is to prevent slippage or slipped while passing through difficult terrain. While racing running shoes designed to be lighter than running shoes in general. Racing shoes are usually also include shock absorption that minimize excessive pressure on the foot. Good running shoes also leaves room empty distance of about one inch between the thumb and the tip of the shoe.

2. Right Time to Buy Shoes

Afternoon or evening a great time to choose running shoes. Because at these times, the size of the foot becomes larger. After a day used for the activity, the foot can sometimes be a little swollen. This is to anticipate that the foot does not hurt when enlarged in size while running. Wear thick socks when trying on shoes and try to comfort her by walking or a short stroll around the store.

3. Shoelace

Shoelaces must be tied with a strong knot that is not easily dislodged. But try not too tight or binding tightly to make your feet feel cramped. This can disrupt the balance and stability of the foot and body.

4. When Changing Shoes

If the shoes are used routinely every day, you should replace after use of 400 miles, or about five months. If the shoe sole is thinned, broke out in the middle or the end of the sole and back of the shoe had torn it means that your shoes have to be replaced. Running shoes are damaged can not support the body and leg with a perfect anymore.

Now there is no longer a multipurpose sports shoes; existing running shoes, tennis shoes, soccer shoes, volleyball shoes, etc.. Here's a guide for you who want to buy running shoes, which fit with the character of the foot.

Run it sports the oldest, cheapest, and simplest. Unlike the sport of golf that should require a bat and ball, or soccer to collect more than ten people and need the ball and the goal. Run only with shoes, despite the cekeran alone. The place was not an issue, can be on the sidelines of the shady woods around the city park or in the yard.

However, every swing foot and heel planted on the ground, which should be supported heel load range 3-5 times your body weight. That is if you are normal weight, if overweight load would be heavier heel. In addition to body weight, severity of collisions suffered heel greatly influenced by the quality and type of shoes trodden underfoot. To avoid injury from running, it is recommended to run on the grass, crushed brick (gravel), or sandy soil.

In terms of choosing shoes, a lot of considerations that you should take. Especially when almost all shoe factory claims its products as high-tech products. Some of the following suggestions may be helpful in obtaining shoes that fit with the character of the foot.

Step 1: Buy shoes are really good quality. This is very important especially for reply br begin a practice run to give comfort to shock, motion control, flexibility, and endurance. Granted, you probably will only run a few kilometers. For that, in your mind thinking, why not wear shoes that already exist, such as tennis shoes or other rubber boots?

Permissive attitude as it is only beneficial in the short term. In addition, the initial attitude of the acting is very decisive step in the future. Suppose you got injured in the initial training, who are the losers? At the beginning of the movement, the foot is still unstable, so the extra protection that caution is a solution that could not be negotiable. It should also be remembered, good quality running shoes will be durable in use up to a distance of 650-800 km. A long-term investment that is comparable to the price that must be removed.

Step 2: Understand what it is pronation. Running is a complex biomechanical process. In general, when running, the foot which first hit the ground is the outer side of the heel. Then scroll to the bottom of the foot and slightly into the ground when you meet. Furthermore heel leaving the ground and followed with a given body boost the balls to take off the front foot and move forward.

Referred to as pronation is the inward rotation of the foot when landing on the ground. This process is natural and normal pronation on each person, and very helpful foot to absorb impact shocks.

Wet test.

Wet your feet and make a mark on a flat dry surface.

• Left: flat feet, you tend to overpronate.

• Middle: normal legs, normal pronation you.

• Right: high arched foot, you tend underpronate.

However, the degree of pronation at each person is different. Some are doing it excessively (overpronate), in this case the runners foot rolling too far inward. There is also a less pronasinya (underpronate); foot slightly inward rolling just after contact with the ground. Overpronate often found on some runners and can cause injury, especially in the lower leg and knee. Underpronate can cause injury due to lack of good in the absorption of shocks.

Step 3: Know your foot type. By checking the height of the arch (arch) foot, can be determined in the class of Which You pronation. When flat feet, tend to overpronate. High arched foot, it is possible to perform less pronation (underpronate). For those who have a normal arch, pronation is done is right and correct. According to research John W. Pagliano, DPM, a foot in Long Beach, California, 50% of runners have a normal arch, high arched 25%, and the curved remaining low.

To determine the height of the foot arch, do the "wet test" (wet test). Wet your feet and make a mark on a flat surface and dry.

Step 4: Buy shoes that fit. Pronated foot types and levels to determine the characteristics of your running shoes. Running shoes are generally produced in three forms which are interconnected by three types of feet wet as in the picture test. Shape shoes can easily be seen with the reverse and see basically. Existing forms as follows:

• Form a straight (straight shape), good for flat feet (flat foot) or those who do excessive pronation (overpronator).

• The curvature (curved shape), suitable for foot arch (high-arched foot) or those who tended to perform less pronation (underpronator).

• slightly curved shape, suitable for normal feet (normal foot) or those who berpronasi normal (normal pronator).

If you are flat-footed and overpronator, shoes chosen should make the legs do not roll too far inward. Appropriate footwear is the motion control shoe (motion-control shoes). Many shoes this kind of straight-shaped strut that gives the maximum for the leg. Other characteristics, post or footbridge that antipronasi, which is rather hard midsole, and a strong heel counter.

For those high-arched feet and underpronate, shock absorption is reduced. Soft shoes are the solution because it helps the foot to roll inward so as to absorb shocks that occur. Look for shoes that are air-cushioned midsole and arch-shaped (curved shape).

Fortunately for the legs and normal berpronasi because no need for special shoes. Focus attention only on the size that fits comfortably. Look for shoes that are among the types of shoes on. Generally this type of shoe is called stability shoes.

Step 5: Look for shoes in specialty stores for runners. In some developed countries, specialized shoe stores are common. In Indonesia is still rare. However there are several shoe stores that can help choose shoes that match the anatomy of the foot correspond to prospective buyers. They are also open for consultation shoes and foot problems.

Some things to consider before buying shoes:

1. Shop in the afternoon (late afternoon) when the foot has the greatest measure.

2. In trying shoes, wear socks.

3. Make sure both feet measured. Many people who measure different left and right foot. Shoes should be fitted to the size of the largest foot.

Step 6: Make sure your shoes fit in the leg. Shoes that fit will feel snug but not tight. "One thing that could hurt is to buy shoes that are too small," said Tom Brunick, director of testing athletic shoes Athlete Foot shoe store. Good running shoes should be half or one size larger than your everyday shoes.

The following guidelines may be helpful in determining whether or not fitting shoes you wear:

1. Check if there is enough room on the tip of your toes in your shoes. Insert your thumb into the shoe and the tip should be fitted above the longest toe.

2. Check if there is enough space on either side of your feet. Shoes should not be tight, but your foot should not slip back and forth.

3. Your heel should be comfortable in the back of the shoe and should not slip up and down when walking or running.

4. Shoes must hold the foot securely, but should not be pressed tightly on any area of ​​the foot.