Buy running shoes

Running shoes are important companions for beginners. The wrong shoe can lead to foot, knee or back problems — SportScheck, for example, warns that unsuitable running shoes can quickly lead to foot and knee problems. As a beginner, you should therefore know the most important terms: blasting, pronation, damping, stability And the fit of the shoe. In this article, we simply explain these terms and give you practical tips for buying running shoes.

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blasting

Die blasting is the difference in height between the heel and forefoot areas of a running shoe. A drop of 8-12 mm is common for classic cushioning shoes; competition shoes and lightweight trainers are often less than 6-8 mm. A high drop (e.g. over 10 mm) is particularly gentle on the knees in the heel, but causes the foot to lose stability. shoes with 0 mm drop will Zero-Drop-Called shoes. Here, the heel and forefoot are completely flat (“barefoot-like”). This promotes natural rolling over the midfoot or forefoot. Running shoes with a low burst put significantly more strain on the calf muscles than shoes with a high burst, so they are more suitable for short runs and advanced runners.

For beginners, shoe models with medium drop (around 8-10 mm) are usually well suited because they offer additional protection. Extreme explosions (very high or zero drop) should only be selected after getting used to. When switching to a zero-drop shoe, take time to slowly get used to and avoid muscle strain.

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Pronation, overpronation, and supination

pronation Is the normal rotational movement of your foot when printing: After putting on, the foot rolls slightly inwards to cushion the impact. Pronation is important for naturally dampening the step and is part of every step. It is therefore anatomically and biomechanically desirable.

overpronation occurs when the foot tilts inwards too much when rolling (severe “buckling”). This can strain ligaments and joints and is more common in people with low or flat feet or if they are overweight. A running shoe with pronation support or stability can help with significant overpronation.

Supination (underpronation) is the opposite: The foot rolls mostly over the outside. Supinators often have a high arch. Supination is less common, but causes impact forces to act primarily externally. In this case, well-cushioned, flexible neutral shoes make sense.

Tip: Watch your outsoles or let experts analyse your running style. With normal rolling behavior, neutral shoes are usually sufficient. Overpronators often feel more comfortable in stabilizing models, supinators benefit from soft, responsive damping. However, you should not use stabilizing shoes too early, as they also change the load, which can also lead to incorrect loads.

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Midsole and cushioning

Die midsole A running shoe is made of special foam (e.g. EVA, gel, air cushion) and ensures that your steps are cushioned, which significantly reduces the impact load. It is located between the insole and outsole and cushions the foot. This reduces stress on feet, knees and hips. The cushioning should match your body weight, running style and surface: If you run a lot on hard asphalt or are a bit heavier, you are more likely to choose stronger cushioning. Easier runners and softer terrain can make do with moderate damping.

However, too thick, extremely padded soles can make foot muscles less demanding and unstable. In the past, “the more cushioning the better,” but experts warn that excessive cushioning can have disadvantages (e.g. poorer stability or more knee strain when heels are too high).

Tip: Choose a shoe with adequate, but not excessive, cushioning. For beginners, shoes with a good but flexible midsole can be ideal. When tarnishing, test whether the shoe cushions softly enough but does not “float.” According to SportScheck, the midsole should also remain flexible while running.

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Stability vs. neutrality

A neutral shoe has no extra pronation supports and is intended for runners who have a smooth, “neutral” rolling process (without severe buckling). It is usually flexible and feels natural. A Sturdy shoe (sometimes called “support shoe”), on the other hand, has a firm construction or harder inserts on the inside of the sole to prevent overpronation. Stability shoes therefore usually have a firmer grip in the midfoot area.

Anyone who “bends inwards” extremely hard while running benefits from stability shoes. Runners with neutral or slightly supinatory rolling often prefer flexible neutral shoes. It is important that the shoe matches the movement pattern: A treadmill or foot analysis by experts can provide information.

Tip: If you're a beginner, it's best to start with a normal neutral shoe. If you notice that the foot buckles a lot (e.g. on the inside of the sole) and there is pain, try a model with a pronation support. But don't overdo it: A shoe that is too sturdy can even interfere with normal foot movement.

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Fit and outer material

Die fit (size and shape) is extremely important: running shoes should fit like a second skin. Buy your running shoes half a size to a whole size bigger than your street shoes. Your foot needs space for your toes as it spreads when you run. In addition, the feet always swell a bit during longer runs. As a rule of thumb, there should be at least a thumb's width in front of the longest toe when standing.

The shoe may do not press anywhere, Neither on the sides, nor on the front or back, and the foot should be completely on the footbed. It is best to test the shoes in a bent position (as if you were jumping off) at the store to check that the toes are free. Make sure that the heel is tight in the shoe so that you don't slip out while running.

that uppers should be breathable and comfortable. Modern running shoes usually use airy mesh fabric, which cools the foot and dries well when wet. Reinforcements on the toe and heel provide additional support. Avoid heavily quilted or stiff material that can cause pressure points.

Tip: Try on new running shoes with running socks. Tighten the shoe so that it fits well but does not cut in. Make sure that the outer material is loose over the toes and doesn't crease. If possible, test the shoes on a short run (in the shop or outside) — so you can quickly see if something is pressing.

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Practical tips for beginners

• Get advice: A professional Treadmill analysis helps you understand your running style through coaches or sports doctors. Experts can then recommend suitable shoe models to you.
• Right size: Measure your feet before you buy. In the shoe itself, there should be at least a thumb's width in front of the longest toe. Make sure that there are no pressure points.
• Check fit: The shoe must not press anywhere and must keep the shape of the foot. SportScheck emphasizes: The foot should be able to stand completely on the groin. Also test the toe box for sufficient space.
• Suitable blasting: For beginners, running shoes with medium drop (approx. 8-10 mm) are a good choice. These absorb shocks well and are suitable for beginners.
• Adequate damping: Choose a shoe with good cushioning under the heel and forefoot, especially if you're heavier or run a lot of asphalt. However, you should avoid too thick soles so as not to lose the feeling of running.
• Observe running technique: If you bend severely (overpronation), a sturdy shoe or orthopedic insoles can help. For a more neutral or supinatory run, a flexible neutral shoe is usually sufficient.
• Arrive: Only wear new running shoes for short sessions at first. This allows feet and shoes to get used to each other. Avoid the first long runs with completely new shoes.
• Running socks and care: Use good running socks (warm, moisture-wicking material) and tie the shoes properly. Change your shoes after around 800—1000 kilometers, as cushioning and stability decrease over time.

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conclusion

Choosing the right running shoe is individual. Know your needs: Consider terms such as blasting (difference in height), pronation (foot tilt), damping (upholstery), stability (support) and fit and material. As a beginner, usually choose a well-cushioned, medium-high shot shoe with normal stability. Get advice, test different models and make sure they are comfortable to wear. With the right shoe, running will not only be easier for you — it will also be fun for longer.