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5 tips for buying new running shoes

Your joints and muscles endure a lot when you are running. With each stride they have to cope with no less than 3 to 5 times your body weight. It is therefore very important that a running shoe gives you sufficient cushioning and stability.

Running on tennis or gym shoes, for example, is not wise. This increases the chance of complaints and injuries during running.

But what should you pay attention to when you buy running shoes? Which shoes suit you and how do you use them?

Buying running shoes

Running shoes are best bought at a specialist running store. An advisor in such a store makes an analysis of your foot type and running pattern. His shoe advice is brand independent and tailored to your body and sport goals.

If you have been running a bit longer, you probably have a pair of old running shoes. Always take them with you when you want to buy new running shoes. The wear pattern allows a specialist to see how your foot moves and where your shoe is taking the heaviest load.

Use of new running shoes

Not only should your feet get used to new running shoes. Tendons, ligaments and muscles also have to deal with a different load. This may need some adjustment. Here are some tips to make the transition to your new shoes as smooth as possible.

  • First wear your new shoes for a few days as a daily shoe
  • Keep your first workout with your new shoes short and expand slowly
  • Do you still have old shoes? Then alternate the first training sessions with the old and new shoes

Every running shoe loses its cushioning capacity over time. After approximately 1000 to 1200 km (on hard surfaces), it has lost around 30% of its cushioning capacity. Factors such as body weight, running technique and surface determine whether this is closer to the 1000 km or 1200 km.

Running shoes also lose their cushioning capacity when you don't use them. If the shoes have been in the closet for too long, they will dry out and the damping will also be affected.

A lack of cushioning capacity can lead to injuries. It is therefore wise not to wear out your shoes completely. When you purchase new shoes on time, you can maintain the damping capacity and make the transition to your new shoes go smoother.

Sport inlays

Sports inlays or arch supports in running shoes sometimes cause confusion. The question then is: are you looking for a shoe that fits the inlay or an inlay that fits the shoe?

When buying new running shoes, correction from the shoe is always the starting point. Different types of shoes have different characteristics. It is the specialty of the running shop to choose the shoe that suits you best.

As fine-tuning, a sports inlay can be made for you.

Maintenance of running shoes

Running shoes do not require any additional treatment. If they are very dirty, it is best to rinse them with clean, lukewarm water. Never put them in the washing machine!

It is good practice to remove the inner (correction) sole from your shoe after running. In this way shoe and sole can dry better and you can prevent condensation.

If you have been running in the rain, leave your shoes to dry in the same way. Never place them on or near a heat source such as a radiator or oven.

This article was created with input from 'Het Loopcentrum'(The running center) in Horst aan de Maas.