(epic sting) – When it comes to buyinga pair of running shoes, it can sometimes seem as trickyas buying something bigger like a bike, for instance, and, I mean, I don't blame you.
You're going to be spendinga lot of time in these, so it's important thatthey're right for you.
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So, today, I thought I'drun through a few tips on how to select the running shoe, what type you should wear, and when.
(upbeat music) Firstly, what works for one runner may not necessarily work for another, so don't aimlessly head outand buy a pair or running shoes just because you like the look of them or your friend hasrecommended them to you.
The best thing you can do is head to your local running storeto have your gait analysed or, if you have a pair ofwell-used running shoes, you can check the wearpatterns on the soles to see how you pronate andwhat shoes are suited to you.
So, there are threemain types of pronation.
We have neutral, overpronate, and supinate, so here, we're gonna start with neutral, and what you're looking forhere is more centralised wear down the middleof the ball of the foot and this is actually considered the most biomechanicallysound as everything tracks and rolls through in astraight and forward motion.
Now, on on overpronationand you can identify this with slightly more wear downthe inside edge of the shoe.
Don't worry if this isyou, because it's very common and it's quite often causedby the arch of the foot collapsing in, or in somecases, even being flat footed and in turn, this ends of leading to this rolling in motion as you run.
If you find you have slightly more wear down the outer edge of the shoe, it's likely that you supinate.
Now, this isn't quite so common, but it's generally caused by having a high arch, whichmeans you have a particularly defined and rigid arch, which causes you to roll through and off on the outer edge of your shoe.
(upbeat music) If you didn't alreadyknow how you pronated, hopefully you do now.
So, let's take a look atthe different types of shoes to suit those types of pronation.
So, let's start with a neutral shoe, which is obviously designedfor neutral runners, but also for supinating runners.
It provides a bit of shock absorption and a little medial support, so they're essentiallydesigned to roll through in a nice, neutral motion and if you do supinate, these won't add any more unnecessary control or stability.
Now, for a stability shoe that's for someone that overpronates.
Now, these normally include afirm area around the arch side for support and toprovide higher stability to control the motion of thefoot as it rolls through.
Now, if you have quite severoverpronation or flat feet, you want something withslightly greater control to stop the arch from collapsing so much, such as a motion control shoe, which is essentially a beefed-up version of our stability shoe andit just simply provides a little bit more supportaround the arch area.
(upbeat music) Other than the colour, themain difference you'll notice with these two shoes isthe amount of cushioning.
One is super well-cushionedwhilst the other is a lot more minimal and whenwe pop them on the scales, there's a whopping 174grams difference per shoe.
That's a total of 348grams for the pair, which is almost twice as heavy.
So, when would you wear each type of shoe? The well-cushioned shoe isgreat for absorbing impact, perfect for your every day training miles.
Now, they are a bitheavier, but they do help to keep you injury-free and in one piece.
Now, the more minimal shoe is actually a lightweight racing flat.
Now, in the same waythat you might put some fast aero wheels ontoyour bike for a race, you may want to pull out somelightweight running shoes to give you that edgeon race day, as well.
When you consider carrying something like and extra 174 grammesper foot over the course of a 5k, 10k, or more, thatreally begins to add up and to put this intoperspective and use an example, an elite runner with a cadenceof 180 steps per minute runs a 30 minute dead 10k, that's around 5400 stepsthroughout their whole race.
Now, that's a lot of steps to be carrying that extra weight through.
So, if you do fancytrying to get that edge and buy some race flats, most brands will actuallyadvise what distance their shoe is designed for.
Now, a five to 10k shoe willhave a lot less cushioning than something like a marathon shoe.
That said, shoes do differfrom runner to runner and some people may want to do a 5k in something more cushionedlike a marathon shoe, whilst others might be able to get away with something less cushionedfor a marathon, for instance.
So, it really does comedown to what works for you.
(upbeat music) Whilst they can sometimesseem like a big investment, don't make the mistake oftrying to get your money's worth to the point that your toesare poking out of the end.
If you're running thembeyond their life expectancy, you could be limiting your performance or even risking injury.
Over time, they begin tolose their cushioning, meaning you begin toabsorb the impact more and generally, shoes havearound 300 to 400 miles in them and the lighter the shoe, often, the less that is.
So, for something like a race flat, there's probably aboutone season of regular triathlon racing beforeyou need to replace them.
(upbeat music) Road shoes are great, but if you've ever triedventuring off road in them, you've probably noticed asignificant lack of grip.
Now, I've tried a few times and ended up face planting in the mud.
Now, that's becausethey're designed for flat, smooth surfaces and groomed trails, not really for loose, slippery surfaces or mud, as I found out.
So, that's where the trailshoe comes in, like this one.
They generally have a bit more tread and a slightly morejagged design to the sole to improve that traction and grip and it can have a reinforced upper to deal with thoseconditions and the terrain a little bit more, and obviously, these are really well suited to anyone doing any off-road, multi-sport events.
There you go.
Running shoes can be quite complicated, but hopefully, thatclears up any confusion and it helps you whenyou're next purchasing some running shoes.
To see more videos fromGlobal Triathlon Network, you can subscribe to the channel by clicking on the globe and to see our how torun like a pro video, just click down here and see our lamppost interval run session, just click down here.