Running shoes, despite the lack of conclusive evidence to the contrary, are my recommendation since they offer support in the midsole and cushioning and reinforcement in the heel. Wearing running shoes is a good idea because you’ll be striking the ground with two to three times your body weight as you run.
If you have a wide or narrow foot, you’ll need a wide or narrow shoe. Determine your foot strike as the first step. A foot strike is a way your foot hits the ground. Heel strike (the bottom of your foot lands first), followed by the mid-foot strike and flattening of the arch to absorb impact (extremely crucial), and finally, the forefoot strike (the front of your foot) and push off to the next stride. When walking with a smooth gait pattern and a flattening of the arch, the impact on the foot is lessened, and as a result, stress on joints up to and even including the hip is reduced. A foot strike can be classified into three categories:
Pronation of the foot. It is called pronation when your arch flattens during a foot strike, causing your foot to invert or roll inward. It is possible to get stress fractures and shin splints in your lower extremities if you pronate excessively. Wear on the inner borders of your shoes is a sign that they need to be replaced. You’re undoubtedly a pronator.
Strictly heel-to-toe. The term “supination” refers to arches that don’t flatten out. Your arch will not flatten, and your foot will not roll in at all if this is the case. This results in a lack of shock absorption when you step on the ground. Ankle sprains, Achilles tendonitis, plantar fasciitis, and iliotibial band syndrome can result from excessive supination. If the outer edges of your shoes begin to fray, you may be a supinator.
A “neutral” foot strike is when the arch is flattened to a reasonable degree but not excessively. This gives you a great push-off since it absorbs many shocks and has a lot of energy.
Do I have a right or left foot strike?
You can identify if you pronate or supinate by looking at the wear patterns on your shoes, especially the heel. If the sole of your shoe begins to crumble, you most likely supinate, but if the sole begins to crumble from the inside, you most likely pronate.
You can also have your doctor or podiatrist examine your gait and foot strike or ask a salesperson at a reputable shoe store to do so. You can also perform the wet test at your convenience:
- Once you wet your foot and tread on a sheet of paper or another surface, your footprint will be visible.
- Standing properly while applying light pressure to the front of your foot is the proper technique.
- If the majority of your foot strikes the floor, you’re a pronator.
- The term “supinator” refers to someone who walks with their foot barely touching the ground.
- It is considered neutral if the footprint is somewhere in the middle of pronation and supination.
- What kind of gear should you put on when you’re out running?
Shorts for exercise
Shorts don’t have to be difficult to read. The fabric is the most significant aspect. To keep you dry, choose a fabric that wicks moisture away from the body quickly. To prevent them from slipping down your legs while you’re running, many shorts feature pockets and drawstrings.
When it’s cold outside, you’ll want to wear leggings. Tights made of polyester (spandex or Lycra) fit snugly, whereas those made of polypropylene and other textiles fit looser and gentler and feel almost as soft as cotton. Make your pick based on your comfort. It is possible to stay dry and toasty with any of these textiles.