How to find the right running shoe for you and start your training without discomfort.

What counts when buying running shoes

You don't know how to find the right running shoe or are afraid of making the wrong choice and an increased risk of injury? In this article we would like to give you some guidance for buying running shoes, so that even as an inexperienced runner you can get started in the world of running without any complaints.

A wide variety of analyses are available in sports shops. You can find high-tech movement labs or the naked eye of the salesperson analyses your footprint and your running behaviour. Both are options that can help you choose the right running shoe. However, it is not always necessary to do a detailed and elaborate movement analysis. Depending on the level and training goal of the runner, this may or may not be necessary.

Especially runners who only run for half an hour a week do not need an extensive movement analysis at first.

Find the right size

Once you have started your search, you will quickly realise that there is a huge selection of manufacturers and running shoes. All models are different and the size indicated is not always an indication of the right shoe. A very simple test can help you determine the right size. You put the shoe on and if a thumb fits in the back, you should have no problems. If your feet are different sizes, use the longer foot as a guide.

Fit and feel are crucial

Various studies have confirmed that injuries are minimised when the shoe is perceived as comfortable. But what does comfort mean? It is a matter of personal feeling and functional stability. When putting on the shoe and taking your first steps, you should already feel comfortable and secure. It is best to try out several models. It is up to you to decide whether you prefer more cushioning, a softer shoe or a harder midsole. These are your own experiences that can help you make a choice.

Flat, flat or splayed feet: no reason for orthopaedic insoles

Don't worry so much about your foot type.
Have you already been fitted with insoles to straighten your foot? Then it usually happens that you put the insole in the shoe, walk and are confronted with the following problems: After a few kilometres you have a blister under your foot, you can no longer feel your feet or it simply hurts because the insole is so hard.
Our joints move with the least resistance. To be more precise, they move in the habitual or usual path of movement. If you stay on this path, you move yourself economically and efficiently. An orthopaedic insole is a disruption of this path. The original idea: the orthosis is supposed to counteract a "problem". Unfortunately, problems can then occur in other places because you fall into an avoidance pattern. With a hard insole, only the foot changes its position in isolation. But you cannot straighten the body from below, the muscles have to do that.

Improve movement in the long term

For a sustainable improvement of our movements, the muscular and postural apparatus is crucial. Despite so much happening in development and footwear technology, our bodies seem to be degenerating. The best and most sustainable solution would be to run barefoot on grass to activate the nerves and foot muscles. Unfortunately, the ground is mostly asphalt. Physiotherapists, on the other hand, always tell us to do foot exercises. In the evening, while brushing our teeth, for example, grab a towel with our toes. But let's be honest: very few of us do that. So we have to find a solution for this in our shoes in everyday life and during sports to support the neuro-muscular control of our body. Nervously "wrong" movement patterns have to be broken up and a "better" sequence learned. This has to happen actively to 70 percent.

More comfort through insoles

You can help a little from below and ensure that the fit and feel are improved or that the foot nerves are activated. When choosing running shoes, it is important that they are flexible. Natural pronation, i.e. the inward rotation of the foot, should be possible, as this serves as part of the body's natural cushioning.

Just as with shoes, insoles should be dynamic and yield under load. Such flexible insoles adapt to the feet and the musculoskeletal system and improve the fit. The shoe definitely becomes more comfortable and at the same time the nerves are sustainably activated.

And studies say that those who find their shoes comfortable have fewer complaints when running and are less likely to injure themselves. It's best to listen to your individual gut and foot feeling rather than to outside voices.