We consulted experts and tested the latest releases from Lululemon, Nike, Brooks, Asics and more
The right shoes can make or break a run, quite literally. Supportive trainers are even more important than any other element of your kit for both performance and injury prevention, whether you’re a regular racer or a first-time jogger. (Shoes are even more crucial than finding a decent sports bra and gym leggings that won’t fall down mid-run.) And, if you need a helping hand to reach your fitness goals, you can read our guides to the best fitness trackers, exercise bikes, head torches and yoga mats. 카지노사이트
Emma Kirk-Odunubi is a sports scientist, running coach and footwear specialist with over a decade of experience. She has trialled “hundreds, if not thousands” of running shoes over the course of her career so far, so she’s well placed to advise on how to choose the right pair.
“The first questions to ask are what are you going to be using them for, how far do you run and over what terrain? What previous experience do you have? Do you only run, or will you use the shoes for other things, like gym classes or strength training?” she asks. The best way to find the right running shoes is to have a gait analysis (a simple test to determine your running style) in person, although some brands now offer a questionnaire online. You could also book a one-to-one virtual consultation with Kirk-Odunubi.
What is the best running shoe for me? 안전한카지노사이트
There are several key types of running shoe: road running shoes, trail shoes, lightweight running shoes for racing, and more. Road shoes have more cushioning and shock absorption for running on hard surfaces, while trail shoes offer better grip and stability for tricky terrain. (As most people are looking for the former, this review focuses on road running shoes.)
There are two main subcategories of road running shoe. Nicola Cowee, a Buckinghamshire-based running coach and qualified personal trainer with a specialism in women’s fitness and pre-and-post-natal training, explains: “The main types of road running shoes are ‘neutral’, which tend to be suitable for everyone, and ‘supportive’, which are best suited to runners who pronate [run with their weight on the inside of the foot].” The best way to find out what suits you best is gait analysis with a professional.
How much do you have to spend? “The amount you need to spend depends on what kind of runner you are; if you’re trying to shave time off your personal best, you might spend more on a lighter or more responsive shoe,” says Cowee. “But if you’re a beginner, comfort is key – it doesn’t have to cost loads.”
If you train in a gym and run no more than a couple of times per week, Kirk-Odunubi recommends a lower-profile shoe so you’re “a bit closer to the ground with a bit more stability.” For more regular runners covering longer distances, a shoe with a higher ‘drop’ – ie. “the difference in the height of the cushioning between the back of the shoe and the front of the shoe” – and more cushioning would be preferable. “An eight to ten millimetre drop is the sweet spot, but if you’re a more advanced runner you might go a little lower,” she says. 카지노사이트 추천
So, what exactly is the “right” type of cushioning? For most runners, the best shoe is soft, but not too soft, and springy – but not too springy. Still with me? “I use the analogy of a trampoline versus a pillow,” says Kirk-Odunubi. “Pillows are comfortable. But imagine trying to run over them – it’s going to be quite unstable. Then think about trampolines. Again, pretty comfortable to run over, but you’re going to spring up and down quite aggressively. I would say where 80 to 90 per cent of people want to sit is in the middle of that continuum.
“Yes, you want cushioning that’s plush and comfortable, but you also want it to be responsive and take back the energy you’re putting into the ground with each stride.”
For sizing, the usual advice is go one size up from your usual, but Kirk-Odunubi uses the rule of thumb. “When you’re standing up in your running shoe with your heel right towards the back, you want to have about a thumbs width between your foot and the end of the shoe – if you’re running a long distance and that gap is too small, you might lose a toenail…”
How I tested the best running shoes
As a fitness journalist I’ve been almost continually testing new running shoe models for the past three years. Since this piece was first published a year ago, I’ve re-tested all the newest releases with a combination of outdoor runs and treadmill training. After quizzing the experts Kirk-Odunubi and Cowee, I rated each shoe on its cushioning, stability, fit and support.