Running workshop. Choice of running shoes Long-distance running

- run faster
- run more efficiently
- Run safer
- Run more beautiful

Running gear starts with shoes. The selection of running shoes that will allow you to run easily, for a long time and without injury is an important task for both those who take their first steps in amateur running and experienced athletes.

There are a few things to keep in mind when shopping.

First, running shoes need to be measured. Buying without trying on is only acceptable if you take the same model from the same manufacturer of the same model year (!) - and even then there is a risk that the new pair will not sit on the foot like the old one. There can be many reasons for this: manufacturers change something in detail, and your running technique undergoes changes (preferably for the better), and the shape and size of the foot do not remain the same.

So you are in the store. Before your eyes, a variegated display on the shelves, a wealth of choice makes you dizzy ... What to prefer? what to pay attention to? what properties (except for your favorite shade for the color of the eyes) should be taken into account in the choice?

Firstly, sneakers should provide comfort. This means that the last and upper must match the shape of the foot and the usual running technique. Take the time to try on, make sure you are comfortable sitting, standing, moving, jumping. Get the right size so your foot doesn't fidget when the laces are properly tightened, while leaving enough room between your longest toe and the toe of your shoe to save your nails. It is better to try on sneakers in the same socks that you plan to run in. Pay attention to the shape and thickness of the insole, it should not go astray and “wrinkle”. The upper of the shoe should not restrict ankle movement. Make sure the lacing system is right for you. Secondly, think about foot protection. The stiffness of the sole and the density of the upper must match the conditions in which the sneakers will work: almost weightless marathons for speed training in the stadium and smooth asphalt are unlikely to be as good on a mountain trail or in a forest broken rut from an ATV. Think similarly about the tread pattern.

Stores that have a professional approach to runners give athletes the opportunity to try the shoes on the run.

This is done on a treadmill. In addition to the subjective assessment of shoes (comfortable-uncomfortable), the treadmill makes it possible to evaluate the compliance of running shoes with your technique and biomechanics. This is done through video analysis of your run on the treadmill.

GAIT analysis

Behind (sometimes also in front and on the side) of a modern treadmill with adjustable speed and inclination of the canvas, a video camera is installed, which allows you to shoot at a high frame rate. After a warm-up step, a run is recorded at a comfortable pace, barefoot and in shoes. In this way, you can test several pairs of sneakers in order to choose the most suitable model.

Running workshop in the Sport-Marathon store

Special software allows you to frame-by-frame review of the recording, while making visible the fine details of the biomechanics of running. Of particular value is the ability to measure angles in the joints(first of all, in the ankle) in various phases of the running step.

When you run with the right foot placement, you use your energy most efficiently, so you can run faster over long distances.

An important characteristic of an individual running step is change in the angle between the foot and lower leg. For most people, when viewed from behind, the landing occurs with a slight inward deviation of the foot (the load is on the outer rib of the foot). Then, at the end of the depreciation phase and on takeoff, there is a roll to the inside edge of the foot, and the foot deviates outward. This complex movement (simultaneous extension, outward deviation and lowering of the inner edge) is called pronation.

There is an opinion that the “ideal” shoes make it possible to bring the biomechanics of running as close as possible to running barefoot (naturally, “from the toe”) and thus reduce the likelihood of injury - however, it was not possible to find confirmation of this in correct and reproducible studies.

An alternative view says that running shoes allow you to optimally change the biomechanics of running (including allowing you to run “from the heel”), reducing peak loads and thus reducing the risk of injury - but this does not have a sufficient evidence base.

However, while scientists are arguing about the extent to which running shoes help or hinder running “correctly” (whatever that means), many running shoe manufacturers make models specifically tailored for people with varying degrees of pronation.

Choosing shoes that match pronation may reduce the risk of injury.

Their logic is that choosing shoes according to the severity of pronation can reduce the risk of injury - it is assumed that the design features of sneakers provide optimal load distribution and reduce the possibility of a joint moving into an injury-prone position. When using this approach, keep in mind that the movements of the right and left legs may be asymmetrical, and that an attempt to overcompensate for the “wrong” angle in one joint (ankle) may adversely affect the other (knee). In addition, an excessive increase in the shock-absorbing properties of the shoe makes it impossible for the runner to feel the surface on which he runs with the sole - this can cause a mismatch in the work of the muscles of the foot and lower leg.

In the long-term confrontation between the asphalt and the foot, the latter gradually loses and “gives up” - it flattens and deforms. The foot is the foundation of the body, and flaws in the foundation inevitably cause the destruction of the entire structure. Whether you're training for your next marathon or just running in the park or on the boardwalk, your feet are put under serious strain by balancing, steadying, pushing, and more. The need for custom insoles is on the rise.

A few years ago, individual insoles were made exclusively for professional athletes. Today, this opportunity is available to everyone. Individual insoles are needed not only to remove pain, they improve coordination of movement, reduce the load on your body, prevent injuries, and also create a feeling of comfort when walking and running. Sports individual insoles are strictly necessary for people with a weight above the average value or with acquired deformity of the feet (flat feet, hollow foot, varus feet, etc.).

How custom running insoles work:

• Keep the feet in the correct position, supporting the transverse and longitudinal arches of the feet
• Improve blood circulation in the feet and lower extremities in general
• Reduce the load on the spine, hip, knee and ankle joints
• Provides optimal foot roll over the surface
• Evenly distributes the load across all areas of the foot

Almost everyone who runs has experienced injury. Painful knees, clogged calves, inflammation of the periosteum. Or maybe you have no injuries, but you would like to improve your results.

The most correct way will be to work on yourself - improve your technique, work on strength and endurance. But it would also be nice if your running shoes helped in this process.

Why choose shoes - Gait analysis

There are a lot of running shoes and brands - one company, Asics, has about 30 models. They differ not only in color. There are arch support shoes for runners with flat feet, heavily cushioned shoes for those with sore knees or heel spurs, and light and responsive shoes for professional athletes with strong muscles.

The selection of sneakers is designed to help you understand this range and find the right shoe for you. It will not make your running technique perfect. But it will help you choose sneakers that right now, after leaving the store, will allow you to train without overloading your muscles and improve your physical shape and technique.

Survey

We will find out your running experience, injuries, physiological parameters, what goals you want to achieve, how you train. It depends on what degree of cushioning and stabilization you need.

For beginners, models with strong cushioning and stability are suitable, because their feet are the weakest link in the chain of running muscles. They get tired the fastest, and it turns out that the body has just warmed up, and the feet are already tired.

For experienced amateurs, it is more difficult - they need not only softness so as not to get tired ahead of time, but also rigidity, which will allow them to run fast. That is, we are looking for medium stiffness and trying to reduce the weight of the shoe.

Injuries are also different. For example, with a heel spur, you need a lot of cushioning, and stabilization is not necessary at all. And with the syndrome of a split leg, on the contrary, stabilization is most important. If you overpronate, the arch support is important, and if the heel falls sideways, then you need a hard heel counter.

Thus, by interviewing you, we understand an approximate set of models that may suit your features and needs.

Running test

You take turns putting on different shoes from the set that we identified during the survey phase and running in them on the treadmill. Feel them on your feet, appreciate the convenience and comfort.
We are recording your run on camera at this time. Then we analyze the record using the testing program: we determine the angles in the joints of the legs at various phases of running, we look at the general position of the body, posture, and the movement of the center of gravity.

This information helps determine which running shoe is best for the task at hand. For example, the hard heel of which model of sneakers better keeps the foot from blockage. Or which arch support better fights with excessive pronation. In which sneakers the body position is symmetrical. What is the best sole for stabilizing the foot? In addition, based on the video, we can give general recommendations for improving running technique.

What do you get as a result

At the end of the test, we give you a report, which will contain all the information that we received from you and entered into the questionnaire, as well as a full report on the running test, with screenshots from our program. All tested sneaker models, all recorded phases of the running movement and comments on them. General comment on the outcome of the test. With this report, you can come to any running store and choose your own sneakers if for some reason we don’t have the right ones in our assortment. Not always the problem is solved by sneakers. Depending on the situation, our staff may recommend you get running orthopedic insoles, see a massage therapist or a doctor. This information will also be included in the report.

Report example

Where to go

Tests are conducted in all Runlab stores in Moscow and St. Petersburg. Sign up for a convenient time in advance to book a convenient time for you.

Where to sign up

You can sign up in the form at the top of the page, as well as by calling +7 800 777-06-67.

Price

The test costs 1,200 rubles in Moscow and 990 rubles in St. Petersburg, and after passing it, a discount of the same amount is given for the purchase of sneakers. You can use the discount on any day - just show the seller a check with payment for the test.

The 10K special project begins the countdown to the main city run of this autumn - We Run Moscow. Two weeks before the start, we will tell you how to use this time to your advantage - how to plan the rest of your workouts, what equipment to choose and how to ensure a successful finish. Materials prepared with the support of Nike.

A wide range of sports equipment is good, but sometimes even experienced runners do not quite understand what this or that element of clothing is for. But often the well-being of a runner and his results can depend on the choice of sneakers, T-shirts, and even such trifles as socks.

Nikita Serdyuk, a product specialist from the Russian office of Nike and a runner with more than 10 years of experience, helped us understand the variety of technologies and materials.

There are several factors to consider when choosing running shoes. You will need different shoes for different types of training and competition, for running with different goals and on different surfaces. Your choice will also depend on your fitness level and foot biomechanics.

PRONATION TYPE

The first step is to analyze the biomechanics of the foot, i.e. determine the type of pronation. GAIT analysis will help you: a special video shooting on a treadmill, according to the results of which the specialist evaluates the position of the foot, the type of pronation, and gives practical recommendations on choosing the most suitable model of running shoes. If you don't have access to a GAIT test or a physical therapist, you can try to roughly determine your arch type and pronation pattern at home. For example, the so-called "wet test" allows you to draw some conclusions from the imprint of a wet foot on a sheet of paper.

The most common problem is overpronation, when the foot rolls too far inwards and needs to be stabilized. Most often, runners with low arches or flat feet are prone to this type of pronation. Supination, or underpronation, is much less common—usually in runners with high arches. Normal pronation, that is, turning the foot inward by about 15% and optimal distribution of the load, is characteristic of people with a normal arch of the foot.

For overpronated runners, stability is important in running shoes.

The latest addition to Nike's stability line is the Nike LunarGlide 6 Running Shoe, featuring a midsole made up of a hard layer of Phylon foam and two layers of Lunarlon foam that is softer in the toe area and firmer in the heel. What distinguishes LunarGlide from traditional supportive running shoes is the wedge-shaped connection of foam of different density in such a way that the inner, more rigid and elastic part of the sole is connected only in those moments when the runner needs support to evenly distribute the load while running. Also, for hyperpronators, additional rigid fixation of the heel is important, which is achieved with the help of plastic inserts.

Which models are suitable for overpronation (“flat” foot):

For runners with normal to underpronation, running shoes from the cushioning range are recommended.

Without adequate cushioning, running on hard surfaces like tarmac in the city can hurt your joints. Re-released for the 31st time this year, the iconic Nike Air Zoom Pegasus is designed to run on a variety of terrains and deliver enhanced cushioning and quick response to your cuts with a Zoom Air unit in the heel. This happens due to the return vibrations of special flexible fibers, which are in an extremely taut state and straighten as quickly as possible when repelled from the ground.

Which models are suitable for normal pronation and supination:

Whatever the type of pronation and arch of a runner's foot, it's important to strengthen the muscles in your feet and engage those that don't normally work for best results. One of the most effective ways to train the foot is to practice natural running techniques in running shoes that allow the foot to move and flex naturally, just like walking or running barefoot.

For training the foot and perfecting the technique of natural running, running shoes with Free technology are well suited.

Running in Nike Free helps strengthen your feet, develop flexibility and balance by providing a full range of foot movement, from toes to ankle. Runners can choose the level of flexibility that best suits their individual needs: the 3.0 is the closest to barefoot running with an ultra-thin and flexible outsole, while the 5.0 combines the benefits of natural running with the cushioning of traditional running shoes.

It is important not to forget that these shoes are recommended for distances up to 5 km for training runs at a free pace. You need to start training in them carefully, with short distances, because the foot needs time to get used to the completely new structure of the sole and the lack of familiar support. Wear sneakers at home for the first time, take them with you to training for special running exercises or warm-up / cool-down.

WHICH MODELS ARE SUITABLE FOR FOOT TRAINING (UP TO 5 KM):

Long distance running

Experienced runners who set themselves the most ambitious goals may need shoes for the longest races, commonly referred to as "marathons". As a rule, they are distinguished by a thinner sole with a minimum height difference between the toe and heel, a high level of flexibility and the use of the lightest materials possible. All this is aimed at making it as easy as possible for marathon runners to do their difficult task.

When choosing a competition shoe, it is important to consider not only your goals (for example, the speed at which you plan to run a marathon), but also your weight, foot biomechanics, etc. - Depending on these factors, some marathon runners may be better suited to classic running shoes. Running a marathon is a really difficult test for the body, which is important to take responsibly and be sure to consult with a professional on all issues.

Which models are suitable for running
for the longest distances (marathons):

Speed ​​training on the track

Long runs strengthen the heart muscle and increase endurance. Speed ​​training on the track allows you to develop speed. For these workouts, as well as for 5k and 10k races, you'll need lightweight shoes with a thin sole for maximum traction.

Which models are suitable for high-speed training and races (up to 10 km):

For tarmac runs within the city, almost any shoe that provides cushioning will do, so here the runner will have to be guided rather by the biomechanics of the foot. But those who run on rough terrain (forests, fields and ravines) need the so-called trail running shoes: their sole provides maximum grip on any surface, reliable fixation and protection from pollution. But in such sneakers it is categorically not recommended to run on asphalt - a hard coating can lead to abrasion of the relief of the sole.

WHICH MODELS ARE SUITABLE FOR RUNNING ON ROAD TERRAIN:

DEFINITIONCORRECT SHOE SIZE

It is very important to correctly determine your size - you must take into account not only the length of the foot, but also the rise. It is better to measure sneakers in the evening, when the leg is slightly enlarged - approximately in this state it is when running. Typically, running shoes are half a size larger than your everyday shoes. Running shoes should not fit the foot closely: about 5 mm should remain in the toe area, the fingers should move freely. This will help to avoid injuries to the fingers and nails when running (corns, chafing, knocked down nails). In this case, the heel should be fixed, and the surface of the sneaker should tightly fit the arch of the foot. In many models, this is achieved, among other things, with the help of proper lacing and the use of special technologies (for example, Flywire threads that stretch and relax as the foot moves, fixing it when necessary without affecting
this excessive pressure).

It is not recommended to run in clothes made of cotton and natural materials: they do not remove moisture, but absorb it, getting wet and becoming heavy. Technological materials in running clothes make training more effective and even responsible for the safety of runners.

There are four main technologies:

technology that brings
moisture out

ultra soft and thin fabric
special knitting provides
cooling and elasticity,
a seamless fit
especially important when running

technical fleece that
performs several
functions:
wicks moisture away from the body
provides the necessary
ventilation and intake
outside air,
while maintaining
warm inside

multilayer polyester,
which protects from the most
severe weather conditions:
water-repellent coating
protects from rain
wind and cold
warmth is kept inside
and moisture is expelled

For training in late autumn and winter, it is ideal to combine 2-3 layers of technological equipment, for example, a Dri-FIT Knit tank top, Therma-FIT longsleeve, Storm-FIT jacket.

Running shorts usually have built-in undershorts that provide compression. Undershorts from the PRO line provide maximum fit and support, which helps to avoid chafing even on the longest distances. The maximum range of leg movements will be provided by competitive shorts, which are distinguished by large cuts on the sides.

In cold weather, it is better to run in tights (running leggings). For maximum protection from the cold, you can wear shorts on top as a second layer of equipment.

Reflective elements
on running clothes and shoes help provide
runner safety at night.

Underwear

A key element of women's sports equipment is a bra, without which active training is often impossible. The right bra provides both the support you need and maximum comfort.

Running workouts are among the most active, so it is recommended to choose a bra with the most support, such as the NIKE PRO RIVAL BRA. Reminiscent of a traditional bra, the individual cups are crafted from matte tech nylon with contoured foam inserts to create the perfect cleavage. Ultra-soft, dense fabric resists stretching and maintains the desired level of compression.

Socks, leg warmers

Compression socks and leg warmers(by properly distributing pressure, they improve blood circulation, keeping muscles in good shape during intense and / or long workouts)

Ultra thin socks(short socks, ideal for free running shoes)

Cushioning socks(Provides extra cushioning and protection with nubs in the forefoot, heel, and arch to minimize lace pressure and add toe lockdown)

The use of socks avoids
rubbing, and the correct lacing securely fixes the foot.
Therefore, in no case should you run without socks.
and without laces, even in sneakers, the top of which is made
using FLYKNIT technology (knitted from durable synthetic
threads and fitting the leg like a sock).

Now it is difficult to imagine a runner without a smartphone or other gadget. For beginner runners, this is a great way to start running right: with a well-designed training program, with progress tracking and first results (for example, distance, calories, average speed). So, with the Coach feature in the Nike+ Running app, you can effectively prepare for your first run: set a goal, indicate your fitness level, and Nike+ will build a personalized training program for you.

Many runners neglect phone holders, which attach the phone to the shoulder or forearm - and in vain. Most coaches agree that even the lightest phone in the hand greatly affects the running technique: the hand automatically tenses up and, as a result, the hands work differently during the run. In the future, this becomes a habit and it can be quite difficult to relearn.

I started running about a month ago - and have already tried several models of sneakers in practice. I'm ashamed to admit it, but it was a discovery for me that sneakers differ not only in color and design, but above all in functionality and technology. I have a tendency to "roll" my foot inward, so I was advised to start with a stabilization line. The most comfortable for me were LunarGlide 6, which not only perfectly fix the foot and especially the heel area, but also provide cool cushioning, as if “helping” to run. I run on my own and work with a running instructor - it was she who told me that it is very important for beginner runners to train the foot to strengthen all the muscles. To do this, I have a pair of Free 3.0 Flyknits in which I do special running exercises. The free shoes are so soft, flexible and agile that it feels like running barefoot - I especially like to run them on the grass.

Where can I do a GAIT analysis (by appointment):

At Nike+ Running Club
in Gorky Park

At the RunLab Outfitting Center

In the Nike store in the Atrium shopping center

Where can I use services to determine the size of the foot and size
bra (bra-fitting):

In the Nike store in the Atrium shopping center, Metropolis and some others