Running shoe size. How to choose sneakers: advice from a sports store seller. How to choose running shoes

While jogging, the athlete's muscles and joints experience enormous stress from impacts on the ground. Therefore, the most important component of an athlete's equipment is running shoes. Properly selected shoes guarantee running without discomfort and injury.

Famous triathlete and coach Joe Friel in one of his interviews he said: “Running shoes have become so technologically advanced that the wrong pair of sneakers can cause injury.” And we couldn't agree more! Broken nails, calluses, pain in the feet, knees and back are the most common injuries from training in the wrong shoes.

Therefore, today we propose to understand one difficult question: what should you consider when choosing sneakers? We are a manufacturer of high-tech footwear Under Armor and shoe selection specialist at RunLab store Igor Brykov We have collected tips that will help you not to get lost in the assortment and purchase that perfect running pair.

Universal rules

• Size. The shoe size should be chosen so that the big toe does not reach the toe of the sneaker by at least 3-4 millimeters. What is this connected with? When running, the foot increases in length and width, and if you choose the right size sneakers, running will not bring pleasure, but only injury. For the same reason, it is better to try on sneakers in the evening, when the foot is swollen from daytime activity. For fitting, it is worth bringing your running socks and orthotics with you, if you use them.
• The weight of a pair of sneakers.“Light sneakers are not always good. Lightweight models are suitable for competitions so that the shoes feel as little as possible on the foot. The weight of the sneaker comes from shock-absorbing inserts, fixing elements and other technological solutions. They will help you feel good the day after the race. But a pair should not be heavier than 400 g,” Igor Brykov, shoe selection specialist at the RunLab store.
• Sole and upper of the sneaker must be flexible and soft in the front part. Pay attention to the inserts made of abrasion-resistant rubber; in most cases, they are located in the heel and on the outside of the toe of the sneaker, where the main load falls.
• Depreciation. Most often it is located in the heel, sometimes it is also present in the toe; there is also an option when the shock-absorbing cushion is evenly distributed throughout the sole. All manufacturers of high-quality running shoes indicate exactly where the shock-absorbing inserts are located in the sneakers.

Every six months, global shoe brands release new models, the development of which focuses on shock absorption and manufacturability.
For example, a new product of the season from Under Amour is the UA HOVR line of running sneakers, which consists of two models: Sonic and Phantom. Thanks to innovative materials and shock absorption systems, they provide excellent shock absorption and energy return. Therefore, the runner retains a feeling of “zero gravity” regardless of the distance covered. If we talk about the sole as a whole, it is very durable and does not wear out.

Rigid elements of the upper of the sneaker are allowed only in the heel area. But they should not be in contact with the leg, rubbing or putting pressure on the Achilles tendon. The sneaker must support the foot. If this is running on mountains or a sandy surface, the foot periodically does not stand up straight: if it is poorly secured, it will fall out and the athlete will be injured. When running on asphalt, rigid fixation is not needed, because the asphalt surface is smooth and the movement occurs in a straight line. Moderate support should be felt in the heel and midfoot, otherwise the legs will cramp.

• Lacing Ideally, it should be located asymmetrically on the sneaker, closer to the inside of the foot. It is better if the lacing loops are not united by a single rigid strip. They should be able to move slightly so that the shoe can fit more tightly on the foot.
• Breathable technology. Running shoes are never made of leather or other poorly breathable materials. Ventilation is especially important for runners long distances. From the line of new products, we advise you to pay attention to HOVR Sonic. The flat woven upper provides excellent ventilation.

This is interesting! The proportions of a woman's foot on average differ from the proportions of a man's: a woman's foot is narrower. In addition, it is worth remembering that the average weight of a male runner is 80 kg, and a female runner is 55-60 kg, so a girl may find a male model of running shoes stiff. Girls, if you decide to buy a men's model, choose a low degree of shock absorption and a last that is not too wide.

Choosing sneakers based on surface

An important factor when choosing running shoes is the surface on which you plan to run. The sole of the sneaker primarily depends on this.

• For running on treadmills, asphalt and other hard surfaces flat surfaces A flat, soft sole will do.
• For dirt paths and soft soils, a stiffer sole with tread is selected. The tread is the grooved bottom of the shoe with indentations and grooves that improve traction and rebound.
• through the forest and in bad weather requires an even more aggressive tread, and sometimes iron spikes, so as not to slip on the trunks of fallen trees, ice, etc. Also, these soles are made rigid to protect the athlete’s foot from all kinds of sharp stones and snags. In addition to the sole, off-road shoes often have reinforced mesh, which is more difficult to damage.

“For long recovery runs or running at low heart rates, cushioning is important; running shoes should absorb the shock load on the joints. Speed ​​training with higher heart rate zones requires more responsive shoes that will allow you to better feel the surface, and not get bogged down in a soft sole,” - Igor Brykov, shoe selection specialist at the RunLab store.

What is pronation?

Contrary to misconception, don't just buy the first pair of running shoes that fit. First, you should determine your type of pronation.

Pronation is a natural movement that causes the foot to roll inward. Due to the structural features of the foot, some runners experience:

• insufficient pronation (hypopronation);
• excessive (overpronation);
• absence of foot rolls - neutral pronation.

Gait analysis, a wet test, or careful observation of a running person's foot during landing and takeoff can help determine pronation.
Gait analysis. How does this happen? You take turns putting on different sneakers, selected especially for you. Evaluate your feelings, convenience and comfort. At this time, the consultant records your run on the treadmill on camera. Then the recording is analyzed using a special testing program: the angles in the joints of the legs are determined at various phases of running, and the general position body, posture.

UnderArmour, as a manufacturer of performance running shoes, offers running shoes with additional foot stability for runners who tend to overpronate.

“Even correctly selected sneakers only solve the problem of hypo-/overpronation by 30%, the rest depends on the person. For example, it is recommended to perform exercises to develop small muscles of the foot and stabilization,” - Igor Brykov, shoe selection specialist at the RunLab store.

After carefully choosing a running pair, listen to how you feel: walk around in your new sneakers, jump, run on the treadmill. If nothing rubs or presses anywhere, this is “that” ideal pair of running shoes.

Almost every sports store offers us a wide range of sneakers. They vary in manufacturer, cost, color, and functionality. But few people know how to choose sneakers. Therefore, the buyer often finds himself completely at a loss, not knowing what to buy. After all, if you thoughtlessly buy what you liked first, you can be very disappointed soon after the purchase.

To purchase truly high-quality sports shoes, you need to properly prepare for such a purchase by studying the basic criteria for making the right choice. Let's finally find out how to choose the right sneakers.

Features of choice

Sneakers are not walking shoes that can be chosen based only on the “like/dislike” parameter. Sneakers must firmly fix the ankle, withstand heavy loads, and the foot must be comfortable in them.

To choose really comfortable sneakers, it is better to do this in the evening. Not because after work there is more free time and you can leisurely explore the entire assortment, but because by the evening the leg naturally swells (from the day's load). It is better to choose sneakers that will be a little loose in the morning than those that will be tight and uncomfortable in the evening.

Visual inspection

You should start choosing sneakers by searching for a store. It is better if it is a specialized sports store, since the likelihood of purchasing high-quality shoes there and receiving competent advice is much higher. If you have chosen a store and even liked a pair of shoes, a visual assessment of the model you like is required. It is necessary to critically evaluate the quality of the product:

• Is there lacing?
• Are the lines even?
• Is the glue applied carefully?
• Is there a strong synthetic smell?
• Are the size and country of manufacture indicated?
• Is there a sticker with information about the material from which the outer, inner and sole are made?

If the answers to all these questions are yes, the model can be studied further. But if the answer to even one of the questions is “no,” you should think carefully: the shoes may be “handicraft” production. In this case, the quality of the product is questionable.

More detailed study

If the first inspection of the shoes was successful, you can go deeper. And in the literal sense: check if there is an instep support. It is highly desirable in sneakers because it protects the ankle from premature fatigue. Exception: sneakers for groups anaerobic training in gym.

It is very important that the insole is removable - this will allow you to maintain shoe hygiene. If your athletic shoes have an unpleasant odor, they should no longer be used, even if they are otherwise in excellent condition.

The soft edge of the sneaker around the ankle will help avoid chafing and other uncomfortable sensations.

Now you can study the material more carefully. Sneakers for outdoor activities, walking shoes and sports sneakers can be made of leather. And this will only be a plus for them. But sports shoes can also be made of synthetics. True, it will not be artificial leather, as a cheap replacement for natural materials - it will be high-tech synthetic sports materials, which are sometimes more expensive than leather. These materials “breathe”, providing air exchange inside the shoe. These are the materials that make the most comfortable sneakers. If you can’t check the quality of the material by eye, you can press your index finger on the toe area for 5 seconds. If the hole levels out almost immediately, the material deserves attention.

When choosing sneakers, you should pay attention to the sole. Deep relief is the hallmark of a sneaker designed for outdoor activities. If the relief is not deep, but thick, these are sneakers for the gym. If there is practically no relief, this is a sign of ordinary walking shoes.

Which sneakers are better depends only on what purpose they are needed for. But it is important to remember that when buying sneakers for the street, you should give preference to models with reflectors - additional safety measures will not be superfluous.

Seller verification

If the shoes still raise any doubts, it is worth checking them practically. And it’s better to do this in the presence of a sales consultant - he will immediately (and often without realizing it) help you understand whether these are high-quality shoes.
Namely, the shoes need to be bent. In high-quality sports sneakers, the design is such that the sole does not bend along. This is a mandatory measure to prevent foot injuries. If, when trying to bend the shoes, fear or doubt appears on the seller’s face, then one of two things is happening: either he is afraid of everything, or the shoes are of poor quality, and as a result of such manipulations the sole will crack.
If the sneakers pass the longitudinal bend test, it’s time to bend them crosswise. The seller’s reaction can also say a lot here. In addition, you should pay attention to the place of the fold: it should not be in the center, but offset towards the fingers. In this case, the leg will be comfortable both when walking and when performing various exercises. And it is quite possible that these shoes will become the most comfortable sneakers.

How to distinguish women's sneakers from men's

Women's sports sneakers differ from men's not only in a more diverse color palette, but also in some other characteristics, such as:

• Narrower block.
• Softer cushioning.
• The heel has extra height to reduce the chance of Achilles tendon injury.
• The letter “W” in the model designation may indicate that the model is female (respectively, “M” is male).

Fitting

If the shoes have passed all the tests and seem comfortable, all that remains is to try them on. Why it is better to do this closer to the evening has already been said earlier. What else you need to know about fitting:

The seller will tell you how to choose the right size of sneakers, because only he knows whether the size chart meets generally accepted standards. And then - only by trial and personal feelings. If your feet are in comfortable sneakers that don't rub, don't press, and aren't too loose, this is the right size.

These are all basic rules on how to choose good running shoes. Guided by them, it will not be difficult to choose sports shoes that will delight you with comfort and durability.

Sneakers are popular footwear among athletes. If you choose the wrong model or size, it can turn into a real disaster. Permanent calluses, chafing and other unpleasant formations will appear on the foot regularly. To avoid this, be careful when choosing sports shoes very carefully.

Each manufacturer has its own size chart. You won’t be able to choose the size at random or using your old sneakers. The difference in the designations of different brands can be several centimeters. For sports shoes, these are critical values, since for them the error should not exceed 2 cm.

Sneaker sizes by brand:

• Adidas
• |New Balance
• |Nike
• |Asics
• |Reebok
• |Jordan
• |Puma

How to choose the right sneaker size?

Properly selected sports shoes are the key successful training. There are several basic rules that will help you do right choice, and don’t regret the purchase.

1. As you run, your leg tramples a little and lengthens. In sneakers chosen strictly according to size, the foot will feel uncomfortable and calluses may appear. Conclusion: it is better to buy running shoes with a reserve.
2. If you want to order winter sneakers, measure your foot length in socks.
3. Measure your foot length in the evening. During the day, the foot gets trampled a little.
4. The parameters of a person’s leg are constantly changing. Therefore, if you want to order or buy shoes, you must try them on. Don't rely on the size you had before.

Taking measurements to order sneakers online:

As a rule, the size of sports shoes is determined by the length of the foot. To measure, take a ruler, a blank sheet of paper and a pencil/pen.

1. Place a sheet of paper on a flat surface.
2. Stand on the sheet with both feet (you can alternate), mark the tip of your big toe and the edge of your heel with dots.
3. Connect the resulting points with a line using a ruler (as shown in the figure).
4. Choose the larger number and match the result with the table below.

Important! Take measurements in socks, or add 5 mm to the result. Take measurements in the evening, when the length of the foot has reached its maximum value.

Sneaker size chart

All data in the table is given in centimeters (cm).

RUS – Russian designation

UK – English designation

US – American designation (USA)

EU – European designation

Leg fullness and width

Some manufacturers indicate an additional value - the fullness of the foot. It allows you to choose comfortable running shoes for people who have non-standard foot widths.

To determine the fullness of the foot, you need to measure the circumference in its widest part (near the bones). An example of how to measure completeness is shown in the figure to the right.

Substitute the resulting value in the table and find out your fullness in centimeters.

Sneaker size chart allows you to quickly determine the right designation for the right country. Before ordering shoes online, be sure to use the matching table on our website.

The first thing you need to start with when choosing sneakers in a store is to lace them in your own way. The inconvenience caused by this situation will be repaid many times over by the benefits of a correctly chosen model during further runs.

Take the lace out of the top holes, lace the shoes tightly, but not too tightly, then try to remove your foot - if the model is chosen correctly, this should work without much effort. If the heel is too loose, then the sneakers are too big.

Choosing the Right Size

The second step in choosing the right sneakers is to lace them all the way back up, returning the laces to the top holes. The upper of the shoe should fit snugly without creating excessive pressure at any point.

If you still feel that the shoes are a little too small, try relacing the sneakers in a different way before moving on to the next size. A lot depends on the lacing technique, including the comfort of the foot.

Optimal width

The third step in choosing running shoes is to check the width of the shoes. Ideally, the width of the sneaker at the level of the toes should allow the foot to move slightly from side to side without clinging to the insole - about 3-5 mm.

In addition, check that there is approximately 7-10 millimeters left in the toe of each sneaker. free space- all this will allow the leg to feel more comfortable, since the foot may expand slightly while running.

Bend Line Testing

The fourth step in testing a shoe is to test the crease line. Take your foot out of the shoe, place your toe on the floor and press on the heel to assess where the model bends - in the right sneakers, the bend should correspond to the foot.

If your shoe flexes in a different place than your foot, or if your left and right shoe flex in different places, for example, you risk developing flat feet. If the shoes bend too tightly, this will soon cause pain in the legs.

Corrective insoles

The final step in choosing running shoes is to determine if you need arch-correcting insoles, and if you have flat feet, it's best to add extra support for comfort and safety.

One of the simplest ways to determine the presence of flat feet at home is the so-called “wet test”: wet your foot, then stand on a dry sheet of paper and evaluate the print. If the arch of your foot touches the paper, you should consult a doctor.

Mistakes when choosing sneakers

When choosing the best running shoes, remember that in most cases the foot will swell somewhat at the end of the day, increasing in size, so best time It's evening to buy shoes. Sneakers bought in the morning may be too small.

In addition, carefully choose the size of your sneakers, and do not initially buy a smaller model, being embarrassed, for example, by your large foot size - health and comfort come first, and too small shoes are fraught with pain.

Secrets of choosing running shoes

Among the non-obvious aspects of choosing sneakers is, for example, dependence on the thickness of the sock - obviously, a thick sock will make the sneaker fit more tightly. When choosing running shoes for different seasons, keep this in mind.

When preparing for your first run in a new pair of running shoes, be sure to test them by walking around the house - if you feel discomfort and inconvenience under normal conditions, this will only increase when running. In addition, it will be easier to return clean sneakers to the store.

***

Choosing the best size is the number one rule in finding the best running shoes. It is best to buy shoes in the evening, when your feet are getting bigger, and when trying them on, you need to re-lace the sneakers to evaluate the quality of the model.

It is probably already waiting for you in one of the nearest stores, and now we will tell you how to find it and not confuse it with some other, less successful one.

Three main commandments for everyday sneakers

Before we get started detailed description, we want to remind you of the three main commandments that should not be forgotten. Never.

Sneakers are everyday shoes, but not universal

Even the rules of etiquette have not been canceled. And no matter how stylish and comfortable your sneakers are, it is better not to wear them in some “formal” places and for particularly formal events.

Especially for such cases, you can throw a pair of “respectable” shoes in the trunk of your car so that you can quickly change shoes, if necessary, without stopping at home.

Better one pair - but of high quality, than ten, but “disposable”

The choice of the price segment of sneakers is yours, but we strongly do not recommend choosing the cheapest pair for everyday wear: not only will it most likely require replacement very quickly, but during a short period of wear it can cause you a lot of inconvenience and even pain - do you need it?

Even the most luxurious shoes need care

It doesn't matter how much, the effect will be lost if they are not clean. Proper sneaker care includes washing the laces, removing odors, cleaning the soles, and using shoe lasts. This way they will last longer and will not compromise you.

Sports and casual sneakers - what's the difference?

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Even if you don’t voice this question out loud, it probably has appeared in your head. And it is quite logical: why not save money and space in the closet and, instead of two pairs, buy one - suitable for both sports and regular walks?

The fact is that models for different purposes differ not only in names, but also in how they are made. So, running sneakers are looser than everyday ones, because their task is not to restrict your movements, while shoes for every day, on the contrary, should firmly fix your foot.

The second point is the location of the shock absorber. In sports shoes it is placed on the toe for comfortable running, and in everyday shoes it is placed on the heel. And when making models for every day, some manufacturers use a system to reduce the load on the foot based on a special type of silicone.

This “trick” is good for preventing spinal curvature, and we think you will agree that this is a very pleasant bonus.

The most comfortable sneakers for everyday wear: eight parameters worth paying attention to

Buying shoes is no less important than buying a car. No kidding. At a minimum, because an uncomfortable pair can discourage you from walking and walking, and we have already talked more than once about how important it is to move as much as possible, especially when working sedentarily.

So, besides the price tag and brand, what should attract your attention when comparing different models?

1. Material

Modern sneakers have long ceased to be divided into those made from natural materials and synthetic ones. Let's say more: each brand is world-famous and has shoe manufacturing technologies.

Don’t be shy to ask the consultant to tell you in more detail about the differences between different models in the store’s assortment: some pairs are lighter, some hold their shape better, and the composition of the sole of the third provides better shock absorption.

Decide on your priorities, budget and willingness to compromise, and then decide what exactly your sneakers will be made of.

2. High edges

We recommend giving preference to such models for the simple reason that they will fix your ankle in the optimal position. You'll see - this will make your leg much more comfortable, and you won't get tired of walking so quickly.

3. Orthopedic elements

Their presence is important for the prevention of such troubles as flat feet, curvature of the spine, as well as varicose veins and swelling of the legs. Proper distribution of the load while walking is the key to ensuring that in the evenings you don’t want to saw off your buzzing and aching limbs.

4. Removable insole

Well, everything seems to be clear here without explanation - it can be washed and dried more conveniently (and also faster). And this should be done not only to protect others from the unpleasant odor emitted by dirty shoes, but also for hygienic purposes.

5. Grid

If it exists (completely covers top part or is present as inserts) - this means your foot will breathe. And if not, then it would be a good idea to ask a consultant about the material in order to save yourself from constantly sweating feet in the future.

6. Sole

A rigid heel guarantees you stability, and having at least three layers in the sole will be the best choice. Some people believe that for everyday wear it is worth choosing models with rubber soles: this option is optimal in terms of price and quality ratio.

However, the choice can be made in favor of the DRC rubber compound: it is heavier, but more wear-resistant. And yes, in everyday models the sole is usually flat, except for winter options, which should protect you from slipping.

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7. Smell

Yes, yes, be sure to smell the sneakers! A pungent chemical smell is one of the most alarming signs, and upon discovering it, it is better to immediately say “no” to this pair: it is made of low-quality materials.

8. Appearance of sneakers

It’s probably unnecessary to take a magnifying glass with you to the store, but it’s worth taking a closer look at the sneakers, especially if you decide to buy shoes from a brand unknown to you. Are there any threads sticking out anywhere? Are the seams even and neat? And, of course, no drops of glue?

How to buy good sneakers for every day? Six fitting tips

Buying the right shoes is an investment in your foot health. Therefore, regardless of whether you buy sneakers in a regular or online store, take the time to try them on and use our tips.

1. Buy shoes in the afternoon, when your feet are a little swollen and a little larger.

2. Ask the salesperson to measure both of your feet (and measure them every time you buy new shoes). If one foot is larger or wider than the other, buy a size that fits larger leg.

3. Stand with your shoes on. Make sure there is at least one centimeter between your longest toe and the end of your shoe.

4. Be sure to walk around the store in your new sneakers to get an idea of ​​how your feet feel. Discard the thought that the pair is “breaking apart” - buy the shoes in which you are most comfortable from the very beginning.

5. And yes, trust your own comfort level, not the size or description of the shoe. Don't forget that sizes vary from one manufacturer to another. And no matter what the advertisement for this model says, you are the one to wear it, so you are the main judge here.

6. Feel the inside of your shoes to see if there is anything there that may be irritating your feet or causing blisters.

Sneaker color - does it matter?

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The best sneakers for everyday wear are comfortable sneakers. Because otherwise, you will either face constant fatigue and injury to your legs, or you will throw this pair into the farthest corner of your closet.

But besides comfort, an important role is played by whether the sneakers will suit your wardrobe. It is unlikely that you will want to buy a bunch of new things specifically for a new, albeit very cool pair.

Therefore, before buying, mentally go over in your head the looks that these sneakers will go with - the more versatile the chosen pair, the better. And yes, when it comes to everyday shoes, it’s better to focus not on the latest trends, but on your own style.