On January 08, this website , in the impression of many people, the purpose of running shoes is to improve athletes' exercise performance. Ordinary people can wear a pair of sports shoes or casual shoes while running. Lu Yifan, a professor of sports medicine at Beijing Sport University, pointed out that the importance of shoes to sports is beyond the recognition of many people. Compared with other sports, running exercise lasts for a long time, so it has higher requirements on the comfort of the shoes, and has a greater impact on the ankles, knees, arches and other joints of the human body. If the shoes are not worn, it may cause health. Threat.
Wound the knee. In the crowd that loves to run, there is such a saying, "Running Baili, only hurting the knee." According to a statistical report published in the 2014 issue of the Harvard University Journal, the daily turnover rate of runners is 30% to 80%. The most common type of injury is the “running kneeâ€. It is generally believed that this is due to the fact that the knee joint has to absorb the impact force from the ground in addition to the weight pressure during running. Lu Yifan said that if the shoes worn during running are not well buffered, it is more likely to cause knee injury.
Injury the ankle. Xi Bo, a professor of sports medicine at the Xi'an Institute of Physical Education, pointed out that if the supporting effect of the shoes is insufficient, the ankle sprains are prone to occur during running, especially when changing direction.
Injure the soles of the feet. Some studies suggest that about 15% of running injuries are related to the feet. Appropriate running shoes can better play the shock absorption effect, control the reduction of the arch of the foot, and prevent problems such as arch collapse and plantar fasciitis.
Injure the skin of the feet. When you exercise for a long time, your feet sweat more. If you wear a pair of shoes that are not breathable enough, it will damage the skin of your feet.
In general, the above kinds of injuries are continuous infiltration, although the state of injury will not occur immediately, but if the damage accumulates to a certain extent, it will erupt, the consequences are very serious, and recovery is more difficult. Professional running shoes are not only more comfortable, but also can effectively protect these important joints, so you should buy professional running shoes if you want to run.
Measuring the arch, the first step in choosing shoes
To choose the right pair of running shoes, you need to know your type of arch. Zhao Chengbin, director of the Department of Orthopaedics, the Fourth Affiliated Hospital of Harbin Medical University, said that the average person's foot has three types: low arch, normal arch and high arch. The measurement method is also very simple. Spread a piece of paper on the flat ground, then soak the foot with water, and walk through the paper. The footprint left on it can reflect the cushioning effect of the foot on the ground while walking, thus judging the foot shape. . Specifically, people with different arches should have the following emphasis when choosing running shoes.
Normal foot, focus on the toe feeling. These people's arches have a slight inner arch that helps absorb the impact, but if the shoes are too tight or the toe is too narrow, it can cause corns. In general, a minimum of 1 cm of space should be reserved for the toes and toes.
Low arch, do a change run test. Those who are prone to twisting their feet when they are low-footed and peaceful should focus on the supporting role of running shoes. Libo suggested that after wearing this kind of running shoes, this kind of person can do a change-running test. When turning to the left or backward, I feel whether the shoes have a sense of fit on the feet and ankles.
High arch, jump and try to be flexible. Due to the curvature of the arch of the foot, it is difficult to get close to the ground. The impact of the foot and the ground during exercise is very large and it is easy to be injured. Therefore, people with high arches should choose shoes with good cushioning performance. Libo suggested that after the test, you can test the cushioning performance of the shoes after a few more jumps on the ground. If the elasticity is good, the sole is soft, and the shock is not strong when touched, it means the cushioning performance is good.
How long can a pair of running shoes last?
How long a pair of shoes can be worn depends largely on the user's habit of using shoes. Lu Yifan believes that to extend the life of shoes as much as possible, at least the following should be done:
Special shoes. Running shoes are worn while running, and must be replaced when playing basketball or playing football. Because each type of sports shoes is specially designed according to the characteristics of the project, mixed wear is not only easy to hurt, but also reduces the life of the shoes.
Running posture will affect the life of the shoe, so it should be eliminated in the end, there is no unified answer. American experts believe that every 480-800 km run should be replaced with new running shoes, the specific situation should be based on individual weight and other factors, usually the greater the weight, the shorter the life of running shoes. Zhao Chengbin told reporters that for ordinary people who run 3 to 5 kilometers a day, the life expectancy of a pair of shoes is about half a year.
Lu Yifan said that he felt the shoes rest on the foot, indicating that the cushioning was worse; the uppers were damaged, indicating that the support function was declining, which reminded you to change shoes. In addition, if you feel that your feet are slipping in your shoes, or if the soles are worn sharply, or you simply feel uncomfortable wearing your feet, it is recommended to eliminate them. Always clean. Every time you finish the run, it is best to simply clean the soles and uppers, especially the running shoes of chemical fiber fabrics. If it is too dirty, it may cause the softness to decrease and affect the comfort of wearing shoes. Libo recommends that the shoes on the chemical fiber mesh be brushed with water. If there is too dirty, use soap to decontaminate; leather shoes can be wiped with a damp cloth.
Wash with warm water, do not expose to the sun. Feeling that the shoes are dirty, it is best to use warm water when washing. Do not put it in the sun after washing, but choose to dry. Because sun exposure can damage the upper, and may cause the upper to open and damage.
Four main points, three tips
Experts say that a pair of safe and comfortable running shoes must have the following points. The slope should not exceed 6 mm. Zhao Chengbin pointed out that the heel area is allowed to be thicker than the toe, but the heel-toe slope should not exceed 6 mm, otherwise it is easy to be injured when running. The chemical fiber upper is breathable and the leather is wrapped to prevent injury. The mesh running shoes of chemical fiber fabrics are generally more breathable and more suitable for summer running. Libo said that some people with wider feet also recommend buying synthetic shoes for running on synthetic fabrics because they are softer and do not cause the feet to be squeezed. The leather running shoes have lower air permeability, but the wrapping and supporting functions are better than the mesh running shoes, which can effectively prevent ankle injury, and can be worn in winter.
The sole is not slippery. The pattern design of the sole is preferably horizontal, or generally oriented transversely, so that the friction between the sole and the ground can be increased during the movement to ensure safety.
The tip of the shoe has some curl. When our feet are naturally placed, the toes are naturally upturned, so the running shoes should have a certain degree of warp, which not only conforms to the human body structure, but also improves the driving force. Do not choose shoes with a lower tip height, otherwise the toes will be pressed.
There are some tips when trying on shoes: Buy shoes in the evening. American fitness expert Julie Isford said that after walking for a day or running, the size of the feet will naturally increase. When the feet are the biggest, I buy running shoes, and the shoes are the most comfortable to wear.
Bring old running shoes. Isfordin suggested that when buying new shoes, it is best to bring old running shoes. Old running shoes reflect your running style and help professional salespeople help you choose the new running shoes that are right for you.
Put on socks and try on shoes. Lu Yifan suggested that running shoes should be bought a little tighter. When you buy, you can use your own feelings of wearing shoes as a standard. It is best to wear thick cotton socks and feel that your feet are tightly wrapped by shoes.
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