Why choosing the right running shoes is important?

right running shoes

The best running shoes should provide comfort, increase longevity and optimized running experience.

First, let's break down the vital part of the running shoe.

The outsole:

Ironically, it's the heavy lifter of every shoe but often being overshadowed by cushioning benefit brought by the midsole. Outsole, the bottom layer of foam, provides grip and traction for the shoes.

The midsole:

Positioned right above the outsole is the layer of foam that provides cushioning comfort and stability.

The heel drop and heel counter:

ASICS describes the heel counter as the exoskeleton that maintains the shoe's shape and stability. It is an internal part that wraps around the Achilles tendon. Another crucial factor in selecting a shoe is the heel drop, which is the height difference between the heel and the forefoot, typically measured in millimeters.

Now that we have defined the key components of a running shoe, it's easier to identify the shoes that perfectly suites your needs.

Firstly, consider the cushioning. Casual runners typically prefer moderate to maximum cushioning. However, if you're aiming to elevate your performance, opting for lightweight or minimal cushioning is advisable. Runners participating in races and marathons often favor a closer connection to the ground. This connection offers sensory feedback that assists athletes in adjusting their movements, helping them maintain balance and avoid injuries.

Further down the list is the heel drop. As defined earlier, a 7mm heel drop indicates that your heel will be elevated this much above your toe. Individuals with Achilles problems are best suited to a heel drop of 6-7mm or more. Heel strikers should opt for a heel drop between 6-12mm for improved impact absorption.

Runners who predominantly land on their midfoot and forefoot tend to prioritize finding a harmonious balance between stability and cushioning in their footwear. This preference is rooted in the desire to optimize performance while minimizing the risk of injury. A well-designed running shoe that offers adequate cushioning can absorb the impact of each stride, thereby reducing the stress placed on the joints, particularly during long runs. Additionally, maintaining a natural running form is essential for efficiency and comfort, and this can be achieved with shoes that have a heel drop of 6mm or lower. A lower heel drop encourages a more natural gait, allowing the foot to strike the ground in a way that aligns with the body's biomechanics. Furthermore, there is a growing body of evidence suggesting that a reduced heel drop can contribute to a decrease in knee strain, as it promotes a more forward-leaning posture and reduces the likelihood of overstriding, which can lead to various injuries over time.

Shifting our focus to another critical aspect of selecting the right running shoes, the outsole deserves careful consideration. It is often easy to overlook the significance of the outsole, yet it plays a vital role in a runner's overall experience. The outsole is the part of the shoe that comes into direct contact with the ground, and its design can greatly influence traction, durability, and performance. Therefore, it should not be relegated to a lesser status in your list of considerations when making a purchase. After all, the grip provided by the outsole is paramount for ensuring safety and stability during runs. While the importance of traction may not be immediately apparent during dry weather conditions, it becomes increasingly critical in environments where rain is a frequent occurrence, or in regions that experience harsh winter weather. In such climates, investing in shoes with enhanced grip and specialized outsole patterns can make a significant difference in maintaining control and preventing slips or falls. Runners should seek out outsoles that feature materials and tread designs specifically engineered for optimal grip in wet or slippery conditions, ensuring that their footwear supports their performance no matter the weather.

The downside is that grip and durability often do not coexist harmoniously in the realm of running shoes. More durable shoes, which typically feature harder rubber compounds, tend to sacrifice some degree of grip in favor of longevity and resilience. This trade-off can be likened to the behavior of a child's Play-Doh. When Play-Doh is freshly opened and pliable, it exhibits a soft and sticky texture, allowing it to adhere easily to surfaces and mold into various shapes with minimal effort. However, as time passes and the Play-Doh hardens, it loses its initial stickiness and flexibility, becoming less effective at gripping surfaces and more prone to cracking under pressure. This analogy highlights a significant challenge faced by footwear designers and manufacturers: the quest to achieve the perfect balance between grip and durability in running shoes. On one hand, runners require shoes that can withstand the rigors of repeated use over various terrains and conditions, ensuring that the footwear remains intact and functional over an extended period. On the other hand, the need for optimal traction is paramount, as a runner's safety and performance can be severely compromised if the shoes do not provide adequate grip on surfaces, especially in wet or uneven conditions. To address this challenge, shoe manufacturers often experiment with different materials and design techniques. Some brands may incorporate specialized rubber blends that aim to enhance grip while still maintaining a degree of durability. Additionally, the tread patterns on the outsole of the shoe play a crucial role in influencing grip; deeper lugs and varied shapes can improve traction but might also wear down more quickly. Ultimately, the balance between grip and durability is a complex equation that requires careful consideration and innovation. Runners must often make personal choices based on their specific needs, preferences, and the types of surfaces they regularly encounter. As such, the ongoing development in running shoe technology continues to evolve, with the goal of providing athletes with footwear that meets both their performance expectations and durability requirements.

So, to wrap it up, if you're just a casual runner and aren't too concerned about wet or icy surfaces, you'd probably want to go for durability over grip. But if you're into competitions and need better grip, then competition shoes are the way to go for performance. This doesn't mean that choosing grippy shoes or a tougher outsole is necessarily better than the other. Ultimately, the decision between grip and durability is all about what you need and how you plan to use them.