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Road Running

How to choose the best running shoes

When it comes to running, the first thing you need to do is choose the right pair of running shoes. Many people think that the more expensive the shoe, the better. This is a very misconception. You should choose a shoe that matches your foot size, stride, and running style. Here's a detailed guide on how to choose different styles of running shoes for trail, Road or mixed training. An ill-fitting running shoe will make you feel uncomfortable and can cause ankle, heel, or shin pain. There are two basic criteria for choosing a suitable shoe: frequency (number of runs and distance) and running speed.

1. Running frequency

The number of runs is an effective metric to determine your running habits. Do you run often? With high intensity? Combined with running speed will help you choose the best shoe for you. If you're used to running more than 3 times a week, whether it's training or running, you should choose shoes with good cushioning (and socks) to ensure maximum comfort. After that, running speed will be the next base to determine the best shoe for your speed.

Running frequency
Running intensity

2. Running intensity

To run long distances or participate in the 9.5 to 13 km/h race, Are you planning to run more than 3 times/week for more than 13 km/h?, Choose shoes with good cushioning to reduce impact on the foot and ensure maximum comfort. Shoe stability is also important in supporting your feet throughout the run. To run faster or join the race for less than 13 km/h. You should choose shoes that are lighter in weight. These shoes have a flexible construction and better foot support. To set a personal record with a speed of less than 14.5 km/h. If you are aiming to set a personal record, the running speed that you regularly achieve in running or training sessions is above 14.5 km/h. An ultra-light, fast and flexible shoe will be the best choice to help you break your personal record. This is a perfect complement to other shoe models depending on your running style and session.

3. Know yourself well

Before choosing a pair of running shoes, you should know a few parameters about yourself such as body weight, running frequency/planning to run, etc. The most important thing is to know your stride pattern, which is an important factor in ensuring running comfort and safety.

Body weight

Body weight is very important because body weight will be put two to three times more on the feet, joints and muscles with each step. If your shoes don't have proper cushioning, vibrations will be transmitted directly to the joints and feet, leading to joint and heel pain. Running frequency If you are running with a frequency of running 4-5 days/week, you should wear shoes with high cushioning and support. If you run once a week for about 5km, you can choose basic shoes with basic cushioning.

Know yourself well
Stride characteristics

4. Stride characteristics

Feet are classified into three different styles (Balance, Inner and Outer). Each has a different running pattern and requires a different shoe style.


For this stride, the heel hits the ground first, then the forefoot and toes. Thus, the entire weight of the body is evenly distributed on the feet. The recommended shoe for runners with this stride is a balance shoe with better heel cushion and center support.

Deviation in

For this stride, the inner heel hits the ground first, followed by the big toe. The feet roll in during running, making it more difficult to stabilize the body. The recommended shoe for runners with this stride pattern is stability or motion control.

Outward deviation

External deviation is the opposite of internal deviation. In this case, the outer heel hits the ground first, followed by the little toe and the foot pointing outward. The recommended shoe for runners with this stride is one that has cushioning and provides quick (flexible) heel-to-toe force.

5. Running surface characteristics

The running surface is divided into three different types and corresponds to a different design of the shoe. It is important to know the surface on which you will be running.
Run on a long road or on a flat surface
The shoe is designed for running on flat surfaces with small vibrations that are very light in weight, well cushioned, flexible and stable depending on stride requirements.
Running on trails or rough surfaces The shoe style is designed for rough and rocky surfaces such as hills and natural terrain with good support, stability and a sturdy sole to protect your feet from sharp shards of rock. This style of shoe also has better traction for better traction.
Run on the treadmill or indoors‍
Shoes designed for treadmill and indoor running will be lightweight, flexible, and feature a soft sole with good ventilation.
Some advice Time to buy shoes
You should buy running shoes at the end of the day because moving your feet continuously during the day will increase the size of your feet. Shoes must fit the maximum size of the foot because the size of the foot will increase when running and the shoe must be comfortable in that case.
Toe rule
When choosing shoes, you should choose shoes with a gap between the big toe and the front of the shoe at least 1.2-2.5 cm. When running, your foot will slide inside the shoe, so the shoe needs to make sure there is enough space to prevent bruising on the toe, which can be really painful for you.

Running surface characteristics

If your shoes don't have proper cushioning, vibrations will be transmitted directly to the joints and feet, leading to joint and heel pain.