One of the great benefits of running is that you don’t need a lot of specialized equipment to get started. The only essential equipment is a pair of sneakers.

Looking for shoes for sports or to start running? Check right now on SportsMen.

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Beginner runners

Running shoes are important for running, even for beginners. If you intend to do more than jog around the gym, you should invest in appropriate running shoes.

Not having running shoes should not prevent you from exercising. If you haven’t been out for a lot of running in the past, you’ll need to start the program simply by walking, just wearing any pair of running shoes for that. At this level, the most important thing is that the shoes are well cushioned and comfortable. Also, it shouldn’t blister or chafe anywhere.

If you are concerned about whether your footwear is suitable for running, it is a good idea to take it to a store specialized in this sport and ask for advice.

Why do I need running shoes?
Running is a high impact sport. Unless the feet are well cushioned with shock absorbent materials, repeated impact on the legs can lead to injury.

Cushioning is important for all runners and is often proportioned without adding additional weight to the shoe. For example, the air chambers in the sole of the shoe provide cushioning. They must also be flexible enough to run. Shoes that are not specifically designed for running may have stiff soles. This puts stress on the calf and can increase the risk of sprains in the muscles at the front of the shin, which can lead to a splint.

Another important aspect for runners is the natural tendency of the foot to rotate inward after heel impacts. This is known as pronation and is a natural cushioning mechanism that absorbs the force of impact from the heel and distributes it forward through the foot. It is important that your running shoes offer you the support you need to help reduce any excessive rotational movements of the feet.

Type of running shoes

When buying running shoes, don’t get carried away by the latest fashions. Pay more attention to how they work than how they look. There are many types of shoes for people with different types of feet and running styles.

• Movement control. These shoes are the stiffest and are designed to offer more support and help prevent the foot from rotating too much inward (overpronation). They should remain well cushioned to reduce impact. They are usually heavy but durable. 
• Stability or structured cushioning. These shoes are designed for mild or moderate overpronators who need some stability, as well as cushioning. They feature a combination of cushioning, stability and durability.
• Damping (neutral). These are the most flexible, soft and light. They have the least support and the most cushioning. They are designed for people without overpronation (neutral runners), supinators or people with high arches.
• Light These shoes are designed for speed. They have basic padding and support and are used for high speed training or racing. High performance and neutral runners often use these because they offer the advantage of speed for training and competition.
• Running surface. There are different types of footwear for the different surfaces on which you run. If you’re primarily a road racer, damping is very important. But if you run on uneven surfaces like terrain (cross country), you will need shoes that do not squirm. They are called torsion control shoes. If you plan to take this sport seriously and do speed training on the running tracks, you will need a pair of spikes. It is a shoe with nails in the soles that are nailed into the track to prevent it from slipping.

Buy your first pair of running shoes, visit a specialized store

A general sports store is not going to be able to offer you the advice you need. If you can, bring a pair of old sneakers so the clerk can see how they have worn down. You will also need an experienced advisor to observe your run and recommend appropriate footwear for you. They will probably ask you to run on a treadmill at the store or run outside on the street while the clerk watches your feet. Once they have identified if they are a neutral, overpronator or supinator runner and what they are going to use the shoes for, the clerk can recommend a pair of different brand shoes.

Try them on before you buy

Since a set of possible running shoes has been selected, try them all on before making a decision. Ask if you can try them out on the treadmill or take them outside for a quick run on the street. If they don’t allow it in that store, go to another where they do. It is important that your feet are comfortable and you need to check how they feel. Do they provide you with enough support? Are they the correct weight?

When should I renew my shoes?

Running shoes lose cushioning after 400 to 600 miles (between 650 km and approx. 950 km) of use, so to avoid injury they should be replaced after this distance. When you notice that the heels are worn, you will need to change the shoes.