This story may include the fact that it may be that your over-stepping and landing effects are beyond your needs. It may also tell you that you should work hard to strengthen your feet, or your differences in length and length. Normally, runners will perform gait analysis at local running shoe sales outlets, but in fact, reading a pair of old shoes may make people understand which shoes are more suitable for you. In fact, some gait analysis may be misleading. About 50% of the running shoes sold by outdoor running shoe stores are so-called stable running shoes. However, only about 1 in 9 running shoes require stable running shoes.
The first step is to get a pair of running shoes that you often use for running training. Don't pick a pair of running shoes that have run to wear and tear. In the second step, you turn the shoes over to read the sole pattern and wear condition of the outsole.
You should first see the heel area of ​​each pair of shoes. If your shoes show obvious signs of wear on the outside, it may mean that you may have a large impact when you step over or land. Research by Harvard scientists found that excessive striding or excessive heel strikes produced three to five times more damage than runners who were closer to the center of the body. This type of landing can lead to excessive torque at the joints, which many scientists believe is actually the cause of injury. If your shoes show this type of wear, some simple tips, such as not letting the elbows swing forward too much, are more frequent.
Almost all runners land on the outside of the foot, and landing on the outside does not mean that you are over-spinning. This is normal, running shoes are usually slightly larger than the human heel, and the human hip range is slightly wider than the running floor. These two things make all the runners land on the outside of the running shoes.
Now we know that it is normal to land on the outside. The next thing to look at is which part of the front of the shoe wears the most.
Your feet absorb the impact by landing on the outside, rolling inward, and then pushing forward with your thumb. Therefore, the ideal wear pattern will show that the leading edge of the shoe is the largest area of ​​wear. This is called Neutral in running shoes. If you are so, please avoid stability of the shoes or the arch of the shoe has a high height, or added a function called motion control, support.
If the wear is not visible on the front edge of the shoe, but more on the outside of the footstep, this means that your gait is not able to conduct well or absorb shock. And you may be a spinner muscle type runner, which is rare, but the main running shoe company does not deliberately make a specific shoe.
If your wear position is on the inside of the forefoot, you may be an "excessive pronation" runner. This means that your feet collapse more severely, causing the legs to bend inward, which can cause excessive joint torque. For some people, this may be skeletal deformity, arch collapse, or heredity. For others, it may be the long-term relationship between wearing a "support" or a "corrective insole" that weakens the arch. These insoles prevent the foot from functioning naturally and weaken the muscles of the foot.
If your shoes show you excessive pronation, then you may be a minority of the people. These people may benefit from wearing stable shoes until their feet are reintroduced back to the normal arch or the muscles of the feet. If you are always showing the wear on the inside of the running shoes, it is best to stick to the stable shoes. However, it should be noted that in addition to causing cramps, excessive internal rotation is less relevant to running injuries. In addition, conventional stable shoes with double density or medial (bow) have not been shown to reduce internal rotation, but merely make it look so. Only the inverted wedge shape (the wedge shape on the inside of the foot is higher than the outer side) can really reduce the excessive internal rotation problem. The point is whether we should try to reduce excessive internal rotation?
In addition, 83% of runners are less likely to be injured in wearing neutral shoes, and will not disturb the natural movements of the body and feet. When wearing stable shoes, about one-sixth of runners are less likely to be injured. However, about half of runners have excessive internal rotation and the other half is neutral biomechanics. Another thing you want to confirm is to confirm the irregularities between the left and right shoes. Look at the soles of the two feet to confirm possible imbalances or damage or compensation.
One way to improve the stride pattern is to practice on uneven ground, such as mountain trails, grass or even pebbles. Irregular surfaces can improve your running skills and even help you correct the imbalance of your sense of body.
Reading your shoes is one of the most effective ways to get to know your running status. The most important thing is to know the relationship between running shoes and individual injuries. Which runners are the least injured in the shoes, those running shoes feel the most comfortable and relaxed. Once in your local outdoor running shoe store, try six different types of shoes and buy the shoes that feel the most comfortable to wear.
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