Faced with a plethora of manufacturers' products and the many marketing concepts put forward by different brands to distinguish themselves, choosing a pair of running shoes is no easy task.
Here are a few tips to help you spot the important points that will enable you to enjoy your running to the full, whether you're running on asphalt or on the trail.
Key points
- Type of running: terrain (asphalt, trail, mixed), distance (<10 km, 10 to semi, long trails and marathon), intensity (leisure, training, competition);
- Type of runner: runner's weight and morphology, stride and foot strike (pronation, supination, heel strike, mid-foot stride);
- Shoe characteristics: drop, cushioning, flexibility, stability, breathability and waterproofing.
WHAT TYPE OF RUNNER ARE YOU?
THE TERRAIN
Running shoes Road shoes give priority to cushioning as impacts on asphalt are far more traumatic for muscles, tendons and joints than on paths and trails. Conversely, there's no need for very pronounced soles here, as grip isn't really an issue. Last but not least, the upper is generally made of breathable mesh fabric.
Shoes for Trailare equipped with (very) notched soles to ensure maximum grip. optimum grip on all terrains and in all conditions (mud, gravel, dry to very dry; flat as well as uphill, downhill or on slopes). Natural terrain, while requiring less cushioning, demands perfect foot and ankle support. These models are therefore lower (for greater stability), firmer and stiffer. What's more, trail shoes often feature protective inserts (at the front) to guard against stone impact, and use abrasion-reinforced fabrics to provide the necessary solidity.
It should be noted thatmixed shoes are also availableideal for runners who like to alternate outings on asphalt with natural, less rugged terrain, and don't want to multiply the number of pairs of shoes. This is a particularly interesting solution for leisure runners, as this type of compromise between performance, grip and stability is bound to be less effective than exclusive models, whether on the road or on the trail.
LENGTH AND INTENSITY OF EFFORT
In addition to terrain, your choice may be guided by the following factors distance and orintensity of effortA distinction is generally made between shoes designed for short (up to 10 km) and medium distances (up to half-marathons), which are characterized by a greater lighter weight and a excellent dynamismand those for the long-distance (marathons and long and ultra-long trails) capable ofserenely withstand thousands of impacts to the body.
The longer the distance, the more cushioning and comfort you'll need to guarantee the same sensations throughout your effort, while preserving your body.
Beyond the distance, the intensity of the effort will also condition the choice of a given model: leisure for the occasional runner simply wishing to exercise, training for the regular runner (with these models often displaying better durability) and competition, focused exclusively on performance by being designed to run fast but with, on the other hand, often less durability.
THE RUNNER'S MORPHOLOGY
However, all this must be weighed up in relation to your body type The same pair may be suitable for a "light" marathon runner, while a "heavier" runner should not use them for more than 10 km, to avoid the risk of injury.
Generally speaking lightweights will opt for a pair of shoes that combine responsiveness and lightness when heavyweight runners (> 85 kg for men and > 70k g for women) will opt for foot and ankle support, stability and cushioning.particularly in the heel area, with a high-density foam sole, for example.
STRIDE TYPE
Until a few years ago, the degree of pronation was presented as the determining factor. The offer was segmented according to your stride; you had to determine whether you were supinator (the foot attacks on the outside), pronator (the foot attacks on the inside) or universal (the foot is table and parallel to the ground when attacking).
In reality, it doesn't matter how you attack your stride, as long as you don't suffer injury or discomfort.. In fact, most running shoes today are neutral or universal, suitable for the vast majority of runners. And if that's not the case, orthopedic insoles, ideally made by a sports podiatrist, can give you the support you need.
It's the way you tackle the ground that should guide you: heel strike or mid-foot stride. Overall, the beginners and/or slow runners tend to put the heel first, which requires a good cushioning at the rear of the shoe and a high drop. (difference in height between the back and front of the shoe; see below).
Conversely, a more experienced runner will have a "mid-foot" stride, i.e. the foot will rest flat on the ground, thus distributing the shockwave more evenly. As well as being more efficient, this stride is also better for the body, reducing shock and the risk of injury. In this case, a low or zero drop will be more appropriate and effective.
ALL YOU NEED TO KNOW ABOUT RUNNING SHOES
The fruit of numerous scientific studies and research and development work, today's running shoes are nothing like those of a few decades ago. But between real innovation and marketing concepts, how do you find your way around? Here are the essential features to bear in mind when choosing a new pair of shoes.THE DROP
As mentioned above, the is the difference in height between the heel and the front of the shoe.. Although fairly recent, this drop data has become essential and, for many runners, represents the most important characteristic when choosing one model over another.
The drop generally varies from 0 to 13 mm. The lower the value, the flatter the foot.The lower the value, the flatter the foot, and therefore closer to the "natural stride", which is unnatural for most runners, as it requires a bit of foot technique and training.
Beginners and larger runners should opt for a model with a high drop. - from 8 mm, to benefit from good cushioning and greatly reduce the risk of calf and heel pain or injury. In the long term, however, the effect can be counter-productive, leading the runner into a vicious circle: a high drop provides good cushioning, but calls for a heel strike, which in turn requires more cushioning. The result is a greater risk of injury in the long term.
If you're a experienced runner, a low drop, between 0 and 6 mm, will give you more footfeel. and therefore more suitable for you, and will enable you to get closer to the famous "natural stride" guaranteeing better performance and fewer injuries.
If you wish to reduce the drop, do so gradually, in stages, to avoid the risk of a sudden change in posture, which could lead to injury.
It should also be noted that the drop is generally given for a standard size 43. So, for the same model, the drop of size 37 will be lower than that of size 47. The slope between heel and forefoot would be more appropriate.
Moreover, talking about drop alone is not very relevant, as other criteria need to be taken into account in this area, such as height, for example. two shoes with the same drop can differ radically in sole height.
THE AMORTI
The higher the sole height, the more cushioning the shoe provides.The higher the sole height, the more cushioning the shoe provides, i.e. absorbing the shockwave when you step on it. Cushioning can be achieved in a variety of ways: high-density foam, gel, rubber: all these technologies are equally effective, so it's not on this criterion that you should base your decision, but rather on the level of cushioning provided by the shoe.
In terms of terrain, as already mentioned, asphalt running requires more cushioning than trail running.
In terms of running style, a heel-strike requires more cushioning than a mid-foot stride, as do larger runners.
Be careful, however, not to choose a shoe with too much cushioning, as this could be to the detriment of stability, precision and, above all, dynamism.. It's up to you to decide which features you prefer. It's all a question of taste and priorities.
FLEXIBILITY
Visit flexibility of a shoe expresses its capacity to deform>, in order to accompany your movements and variations in terrain. A supple shoe will appeal to experienced runners because it offers maximum contact with the ground. Conversely, a rigid shoe offers less feel but is more dynamic. It also provides better support for the foot. This is the solution for less toned runners and those of larger stature.
In any case, as with cushioning, it's all a question of priority and taste.
Please note: For some years now, there have also been rigid models designed for performance-seeking competitors, featuring a carbon plate that acts as a spring. The energy stored on impact is released on rebound, for even lighter, more efficient strides. These shoes should be reserved for competition use, as too frequent and exclusive use of this type of shoe can lead to injury.
STABILITY
Visit stability stability is one of the most important characteristics, but also one of the most difficult to assess, as it depends on a wide range of parameters such as shoe height, flexibility and shape (more or less upright and enveloping).
BREATHABILITY AND WATERPROOFING
Most running shoes are designed to deliver maximum breathability, to limit overheating. However, there are a few models - mainly Trail-oriented - that are designed to be waterproof. water-repellent or even waterproof membraneThese can be of interest on wet outings and/or on greasy terrain.
WEIGHT
The weight of a shoe is usually between 250 and 300 grams. Beyond that, the shoe will require more energy with each stride... but will certainly be more comfortable, with more cushioning.
The lightest models (under 200 grams) are certainly more dynamic, but at the expense of comfort, cushioning, stability and, for trail running, protection. What's more, these models often have a much shorter lifespan, often twice as short.
Please note: As far as the lifespan of running shoes is concerned, it's generally agreed that a classic pair will last you up to around 1,200 km, although this figure obviously varies according to the type and frequency of your outings and your body type.
Pairs designed exclusively for competition (also suitable for split sessions on the track) have a much shorter lifespan, between 200 and 500 km, rarely more.
SIZE
Choosing the right shoe size is both simple and complicated, since it's essentially based on foot length.
To determine this, with your foot flat on the ground, measure the length of your foot from the heel to the tip of the longest toe. For the most reliable measurement, place your strong foot on a sheet of paper, mark the two ends with a pencil, remove your foot and measure the distance between the two marks. To be on the safe side, add about 0.5 cm to the length and refer to the brand's size guide.
Caution: sizes vary widely from brand to brand. Your size for a given brand will not necessarily correspond to the same size for another brand.
Foot width should also be considered, especially if you have very wide feet. In this case, it may be wise to choose the next size up to avoid discomfort. To avoid this, some brands offer several width options for the same size.
TIGHTENING SYSTEM
Most shoes have a classic lace-up system, some models feature cables and tightening by means of a knob or micrometric buckle.These systems enable the shoe to be tightened more evenly over the whole foot. A simple and cost-effective way of increasing comfort, efficiency and, in the case of triathlons, speed during transition phases, is to replace the original lacing system with a new, more comfortable and less expensive system. fast elastic lacings. The advantage of these is that the shoes can be put on in a matter of seconds, and the pressure on the foot is ideal and constant, whatever the length and intensity of the effort.
WHICH SHOES ARE RIGHT FOR ME?
Depending on your morphology, your running style and your objectives, you'll need to choose cushioning, flexibility, stability or lightness, and a higher or lower drop.
-
Leisure / Beginner
Focus on comfort. A stable shoe with good cushioning, fairly stiff, and a drop greater than 8 mm will be perfect for occasional pleasant outings without the risk of injury. Opt for a pair of road, mixed or trail shoes, depending on the environment in which you'll be running. If you're looking for versatility, a mixed pair is ideal. For larger runners, select a model with particularly good cushioning, with a drop of 10mm or more.
-
Competition Road
Here, the focus is on lightness and performance. Depending on your tastes, a very soft or, on the contrary, a very stiff model with a carbon plate will suit you. Competition models are also ideal for split sessions (on the track). Often minimalist, these models are mainly reserved for short distances. For longer distances, you'll need to turn to specific marathon models or opt for an intermediate training/competition model.
-
Road training
If you're looking for a more athletic approach to running, with a goal-preparation aspect, a slightly softer pair may be of interest to work effectively on foot technique, and in particular the mid-foot stride. To avoid injury, however, keep the cushioning reasonable. Durability is more important than lightness. A training model is also suitable for intermediate runners (marathon in around 3h30).
-
Trail competition
It all depends on the duration of the effort. For short trails (up to 20/30 km), a light, dynamic pair will make sense. On the other hand, on long trails and even more so on ultras, speed is not a determining factor. The most important points to consider are comfort, grip and stability, in order to make up for the foot errors that will inevitably occur with physical and mental fatigue.
-
Trail training
Here, you'll want to choose a pair with sufficient crampons for the terrain and adequate protection, especially for the forefoot. If you're a regular road and trail runner and want to do it all with the same pair, moderate crampons (4 to 6 mm) will give you good grip without compromising your performance on asphalt. Depending on the terrain, a more secure model with better ankle wrap may be of interest.
Découvrez tous nos conseils & Tutoriels
