How to choose sneakers for a treadmill and are they necessary?

>Choice >How to choose running shoes for a treadmill and are they needed?

Long-term cardio exercise is undoubtedly good for your health. But you need to take into account that when walking and running, the joints receive a huge load, which ultimately can lead to such negative consequences as arthritis. Destroyed joint cartilage often causes increased friction between bones, which leads to pain during movement.

Rice. 1 – Running shoes are essential equipment if you plan to run on the treadmill frequently and for long periods of time.

Many athletes involved in long-distance running try to choose a route that has minimal negative impact on the joints. Asphalt ranks second in hardness after concrete, so the best option is to run through the forest; in extreme cases, a dirt road will do.

Why is it important to choose the right treadmill shoes?

Most treadmills have a simple shock absorption system, which consists of a deck and a set of elastomers of different thicknesses. Among all types of cardio equipment, the treadmill occupies a leading position in terms of the degree of shock load on the joints. No matter what advanced shock absorption system is used, it is impossible to completely remove the risk of injury.

The use of sports shoes reduces the load on the joints and makes training more comfortable, since the nature of running is limited by the space of the running surface.

You need to choose shoes based on your foot type, which can be normal, flat or high arched. When choosing sneakers, you need to take into account the mileage of training, the nature of the surface and much more. Special running shoes effectively absorb the shock load at the moment of landing, at which the instantaneous value of the user's weight increases by 5 times. The soles of these sneakers are equipped with special shock-absorbing elements. Typically, the base for soles is the polymer material ethyl vinyl acetate, which has a soft structure and high strength.

Accessories

Sports accessories can make your workout more comfortable and effective.

A heart rate monitor is useful to monitor the condition of the body and regulate the load. Even the simplest models will do.

Heart rate monitors that measure your pulse from your arm usually have a larger error than those with chest-mounted sensors. This may be important if you are looking to lose weight or are looking to train specific body functions, such as lactic acid utilization.

Wristbands will help remove sweat from your forehead while running. Mizuno has these. Or you can wear a bandage on your forehead.

To keep your phone with you and not interfere with your workout, you can put it in a case with a shoulder strap.

Is it possible to run barefoot on a treadmill?

Running barefoot on a treadmill is not recommended for several reasons:

• Not suitable surface for skin. The running belt has a special surface structure with a high coefficient of friction for better traction, which is made of abrasion-resistant material;
• Sweat on the running surface. Sweat will constantly fall on the surface of the running belt, reducing its quality and performance;
• Risk of injury. The sneakers securely fix the foot, reducing the risk of falling, and the sole has shock-absorbing materials, reducing the impact load on the joints.

The instructions for treadmills from different manufacturers clearly indicate that exercise on the machine is carried out only in shoes.

Useful tips

To make sure your sneakers are as comfortable as possible for running on the treadmill, the following secrets will come in handy when purchasing.

1. Try them on with special padded sports socks.
2. If you have flat feet, fitting should be carried out immediately with orthopedic insoles.
3. Quality sports shoes come with a guarantee. Try it after purchasing. Arrange a half-hour training session that evening. This will allow you to identify defects that you did not find in the store.
4. There should be free space inside between the wall and the thumb. The heel should fit close and be in one place, but the shoe itself should not restrict movement.
5. Do not be fooled by fashion trends in the form of various inserts, fillers, locks, key chains, etc. They do not perform any functions.
6. Don't skimp on your purchase. If the price is less than $20, it makes sense to think about the quality of the product you are purchasing.

American surgeons have found that, on average, running shoes can withstand 300-400 km of training. It is impossible to quantitatively track this parameter, but their wear is easily determined by the condition of the pair. Buy a replacement in a timely manner.

Are sneakers suitable for running on a treadmill or are running shoes required?

Rice. 2 - Use sneakers only for short or infrequent workouts.

Whenever possible. If the duration of the workout is limited to 10-15 minutes or the treadmill is used only for warming up, then you should not buy specialized running shoes - regular sneakers or sneakers will do.

When you can't. If the user's weight is above average or the nature of the training involves running every day for more than 30 minutes, then it is worth considering purchasing sports sneakers specifically designed for running.

Cloth

Lingerie

Men's or women's - it doesn't matter, running underwear should not rub in the first place.

Very often, when running, the inner thighs and groin area rub. To avoid this, choose tight-fitting, seamless models made from synthetic materials.

Some brands produce underwear made from fabric impregnated with silver ions, which has a long-lasting antibacterial effect.

As for the bra, you need to choose it with strong or medium bust support. The straps should be wide so that the weight is distributed evenly.

Top

A sports T-shirt or short-sleeved top that fits your figure is the basis of a sports wardrobe.

Sleeveless tank tops can cause chafing in the armpits. Pay attention to the fabric; the composition should be polyester. Mesh inserts allow clothes to breathe better.

For those who like to run with a player, Craft and Nike have T-shirts with earphone holes on the back.

Bottom

Choose running shorts, sprinters or tights.

It is convenient when shorts, tights or sprinters have a pocket for a phone, player or locker key. Choose models that fit your size. Pay attention to the presence of flat seams and a wide waistband.

You should not choose wide-fitting clothes. Cotton robes and wide pants do not function as sports equipment. Natural fabrics do not wick away moisture, but only absorb sweat, which cools under the influence of air conditioners. This means that running in non-sports clothing is not only unpleasant, but also dangerous to health.

What characteristics should a treadmill shoe have?

When choosing sneakers for running on a treadmill, experts recommend choosing asphalt models with maximum cushioning. These sneakers have the following markings on the sole:

• Air is an air cushion that Nike presented to the world in 1978;
• Gel - sneakers with helium layers;
• Grid - sneakers made of breathable material using mesh;
• Wave - sneakers with a convex plate shape, which allows you to spring back faster after exercise, etc.

The marking is applied on the heel or toe visibility zone. These shock-absorbing elements can be installed on both sides, or only on one.

A separate issue is the type of pronation - the variant of foot placement when running. If your feet are parallel (neutral pronation), as well as with hypopronation (when your toes are slightly closer together), you should choose sneakers from the Neutral . In case of overpronation (when the toes are slightly pointed out), shoes from the Stability .

Well-made running shoes often feature mesh with varying densities of weave to provide optimal breathability and fit on the foot. These sneakers have comfortable linings in the middle that fit well on your feet. Often, both sides of the tongue are stitched to the upper, forming a single structure, which greatly increases comfort.

Running shoes have a light weight, durable and elastic sole, which should bend in half. The seams should be straight and traces of glue invisible.

Table 1 - Famous brands, popular models of sneakers.

Sole

One of the most important elements of sports shoes is the sole. It is she who absorbs the shock-absorbing load. Focus on models that are designed for running on asphalt or dirt. The degree of depreciation can be determined by certain marks:

• Air – innovative air cushion from Nike;
• Gel – gel inserts;
• Wave is a springy part in the form of a convex plate.

See these markings on the heel or toe. Cushioning parts can be installed on one or both sides of the shoe.

The sole of running shoes should be flexible in the toe area. This will reduce overtraining of the lower leg and soften the load on the tendons.

Correct running technique

Each person is individual and there is no single technique scheme; there are some general recommendations:

• You should strive to keep the position of your upper body as vertical as possible while running, avoiding swaying.
• When running, the neck should be in a neutral position and the eyes should look forward.
• Breathing technique is of great importance. General recommendations boil down to the ability to keep the interval of chest contraction such that one inhalation would be per two steps, and one exhalation would be per two steps when running at a tempo pace.
• Correct posture is of great importance in running technique. When running, your shoulders should be straightened and slightly lowered. Ideally, your abs will be slightly tight, providing good hip stabilization. The elbows should not come forward, and the arms should be bent at the elbows 90 degrees.
• Proper landing minimizes the risk of injury. It is necessary to develop a running technique in which the foot, under the center of gravity of the body, should quietly land on the wide part, eliminating unnecessary movements and shuffling.
• The heel should touch the ground last, lifting off occurs within a split second. Try not to push with your toe. The touch frequency for each leg should be approximately 90 times per minute.
• When lowering your legs, you should try to relax your body as much as possible.

The pace of movement is set by tilting the body, the frequency of the step regulates the speed of movement.

General recommendations for selection

Every novice athlete wants to know how to choose running shoes that will benefit them and have a long service life. When purchasing, pay attention to a number of important criteria:

• Weight. For running, choose lightweight shoes. On average, the weight of women's sneakers should be 200 g, men's - 250 g.
• Lacing. Reliable fixation of the foot is ensured by asymmetrical lacing located closer to the inside.
• Size. Choose shoes half a size larger. During cardio, a person's leg swells a little due to the rush of blood.

There are a number of manufacturers who have tried to take into account all the parameters for healthy running. These brands include:

• Asics;
• Mizuno;
• Nike;
• Adidas;
• Reebok;
• Salomon;
• Puma.

The Greenportal team has collected useful recommendations for choosing sports shoes. We wish you to train with health benefits!

What an old pair of shoes can tell you

Don't rush to throw it away! Find out your weak points first!

Using worn-out sneakers, you can determine:

• “drop”, that is, the difference between the height of the heel and toe. The more a person wears his heel, the higher the “drop” is required;

Drop height

• the location of the lacing, shifting the lacing to the inner surface of the foot is required when there is increased wear on the outer side of an old pair of shoes;
• heel height. If an older pair has worn out heels, you might want to consider shoes with high heels.

How to determine the type of foot pronation

"Wet" test

The type of pronation is determined using a “wet test”. You need to immerse your foot in a container of water and stand on a sheet of paper, preferably dark.

• Overpronation or excessive pronation makes the print look “flat”, like a shoe. The arch of the foot is completely imprinted.
• A foot with a neutral pronation will wet the paper more in the area of ​​the big toe, and on the inside of the foot where the big toe attaches to it. The rest of the print will be less bright. The transition between the forefoot and the heel will be subtle.
• Hypopronation or insufficient pronation divides the footprint into two parts - the arch of the foot and the heel.

The appearance of foot prints during the “wet” test

The best professional running shoes

Sneakers for professional runners differ from amateur ones in the high degree of foot support and cushioning necessary for comfortable movement of the foot during short and long distances.

Adidas Energy Boost ESM

Rating: 4.9

Athletes hold in high esteem the professional running shoes Adidas Energy Boost ESM with an updated layer inside the Boost sole made of thermoplastic polyurethane granules, which provide compensation for unevenness of any type of road surface and soil. The cushioning technology using balls is also useful for another property - saving energy and transferring it to the leg, that is, when moving, the effort is reduced and more energy remains for jogging. However, the thermoplastic Dual Torsion sole is not as flexible as we would like - this is Adidas' desire to make sneakers perfect and more wear-resistant.

The upper part of the shoe is made of mesh that stretches in all directions, widening at the toe for freedom of the forefoot. It does not allow air to pass through well enough, so the foot gets hot in the heat, but does not sweat - this problem has been solved with dignity. The heel is rigid, but due to the weak flexibility of the sole it feels rough.

Adidas Energy Boost ESM is a sneaker for serious running, but looks good in everyday wear - the model is aesthetic and versatile. You can buy a pair in male and female versions for 7,600 rubles.

Advantages

• Reinforced heel and toe;
• Foot support and anti-twist protection;
• Boost cushioning technology for running on smooth roads and dirt;
• Available in male and female versions.

Flaws

• If the sole is not flexible enough, it seems stiff at first;
• In hot weather, the interior space, along with the foot, heats up.

"Architecture" of sneakers

Sneakers are specialized footwear, the creation of which is now using the most advanced technologies.

The image shows what basic elements the sneakers as a whole consist of.

• toebox (toe compartment) - provides freedom to flex the toe;
• toecap (sock) - slightly raised from the surface to prevent stumbling;
• midsole (sole) - an intermediate sole designed for shock absorption and uniform distribution of the load on the foot;
• outsole (sole) - the outer bottom layer in contact with the floor covering, usually ribbed;

The main characteristic of the sole is the degree of twist. Soft and flexible sneakers allow you to more fully use the muscles of the foot and lower leg, but they are only suitable for those who have a well-developed running technique. Athletes who do not like to feel the unevenness of the road will have to choose denser soles.

• insole (insole) - a removable element to improve shock absorption and thermal balance;
• heel counter - the heel is designed to maximize foot stability and control of movement;
• quarter (back) - an important element designed to protect the Achilles tendon, which is vulnerable during running;
• upper - the entire top of the shoe;
• cuff or topline (cuff or top line) - a “ring” surrounding the leg.

Now you know how running shoes are designed, let’s take a closer look at the types and key selection criteria.

Why do we need GAIT analysis?

From all that has been said above, one conclusion can be drawn - selecting sneakers is a serious process that requires a lot of knowledge from the athlete. It’s clear that a beginner doesn’t really want to spend evenings with literature, studying the principle of selecting shoes.

This is precisely why such a service as gate analysis was created. In simple terms, this is the selection of sneakers for sports. That is, the buyer’s foot is analyzed, after which an assortment of the most suitable pairs from different manufacturers is selected. A number of leg parameters are assessed, not just its size. Indicators such as width, footprint pattern, pronation in statics and dynamics are important. It is imperative to evaluate the arch and alignment of the right and left legs.

The analysis is carried out by computer and by a specialist through visual inspection. A person stands on the track and runs, while he is filmed by a camera that is displayed on a computer screen. In turn, the computer is already conducting research, after which it displays the results on the screen. The specialist monitors all important parameters and issues a summary of the examination results.

Fitness Place also offers consumers a foot test before purchasing. Our task is to help athletes improve their skills, which is why experts are always ready to help with choosing shoes.

Rating of the best running shoes