Should you use stable running shoes?
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Stability shoes are specially designed running shoes for people who tend to overpronate when running. You can check if you are overpronating by looking at the wear patterns on the soles of your shoes. If you find that the inner edge of the sole of your shoes is quite weathered, it may mean that your foot is exaggeratingly rolling inward when running.
For those who tend to overpronate when walking and running, stability running shoes will provide you with optimal support. One of the main differences between stable running shoes and standard running shoes is that they provide extra support on the midsole area of your shoes. With the extra cushion on the midsole, the stability running shoe can provide neutral alignment for the wearer's feet.
What is overpronation?
Stability running shoes are designed in a way that prevents the user's feet from overpronating. Pronation is the movement our feet make whenever we walk, run, or even stand. Basically, pronation is the movement in which our foot rolls inward towards the arch of the foot.
The problem here is that when overpronating our feet are more susceptible to injury. With overpronation, our feet roll too much inward towards the arch of the foot and the weight is therefore unevenly distributed. The causes of overpronation vary, such as being born with flexible, flat feet.
Other factors that can attribute to this condition include being overweight or obese and overworking during activities such as running / jogging / walking. Pregnancy can also lead to overpronation and increased weight.
Injury caused by overpronation
Overpronation poses significant risks to the lower limbs. The substantially increased impacts that the feet will regularly experience will undoubtedly result in injury sooner rather than later. The risk is particularly high with athletes who train several hours a day.
Some of the more common injuries related to overpronation include:
- Heel pain
- Stress fractures of the lower limbs
- Lower back pain
- Shin splints
- Plantar Fasciitis
- Achilles tendonitis
- Inflammation of the knee ligaments
Some of these injuries can seriously interfere with your daily routine. If you find yourself getting caught while walking, jogging, running, it is essential to take the necessary action, pun intended, to avoid injury associated with this condition.
Should you buy stable running shoes?
It depends on a major factor. Most will not need stability running shoes, if you have a neutral gait, using one of these shoes will prove to be a detriment rather than a solution. There are several types of sports shoes designed for specific cases. Stability running shoes are primarily designed for people who overpronate.
People who overpronate will benefit from adequate support when wearing stable running shoes. Thus, to prevent possible injuries related to overpronation that we have listed previously. That's why it's best to know if you have a tendency to overpronate when you walk or run. You can check the soles of your shoes to determine this. If the soles are showing excessive wear near the big toe and the soles of the feet, you are probably overpronating.
Important features to consider when looking for stable running shoes
Now, if you are overpronating, there are several factors that you need to consider before embarking on the purchase of stable running shoes. Below are the key features of stability running shoes to look out for before you buy.
This is the main factor to consider when purchasing stable running shoes. The middle amount is located on the inner side of the shoes. You will notice that the middle part of the shoes contains additional foam. This will help relieve the pressure while simultaneously correcting the pronation movement. Foams are also harder normal foams. This helps give your feet a neutral gait while making sure the pressure is evenly distributed.
An important point to consider with center posts is not to go for the ones with the harder foams. Keep in mind that it should always provide enough cushion for your feet. Look for the middle post that provides balanced cushion and support.
As the name suggests, this part of the shoe is designed to keep your heels stable and comfortable. You need to make sure the shoes wrap snugly around your heels. What the heel counter does is prevent your heels from moving excessively. Thus, providing you with excellent stability and balance.
You should also be aware of the midsole of the shoe. The median upright should not exceed the flex point. A median amount that covers even the flex point of your feet will hamper flexibility and cause excessive discomfort and stress to your feet.
The sole should also be able to provide enough space for your toes to rest comfortably and not feel compressed. A rule of thumb, or in this case, the toe rule, is to have at least a half inch of space between the toe of your longest and the toe of the shoe.
The lacing pattern is also an integral part of your stable running shoes, as it can dramatically improve overall stability and balance. The lacing pattern should be able to provide an optimal fit for your feet. It must be able to tighten on key points to provide comfort and stability. The arch should also be snug and comfortable. Keep in mind that comfort and support should always be the top two characteristics you should be looking for with any shoe.
While stability running shoes are not for everyone, for those who are overpronating, having this type of shoe will dramatically improve your experience. Not only will this provide optimal comfort for people who overpronate, but it will also help prevent injuries attributed to the condition. Be sure to follow our guidelines on how to choose the best stability running shoes to ensure you get the maximum benefits and comfort.
If you’ve never run before or you’ve had a long break from course, it can feel intimidating to get out there and hit the pavement. But if you get familiar with some basic information about course and follow a beginner’s schedule, you’ll be well on your way to starting a new course habit.
At your visit, share your running plan and goals with your doctor and have him/her assess your plan and any potential health issues. If you have had any previous injuries or issues, make sure your doctor is aware of them, and ask if he or she has any suggestions on how to prevent a recurrence.
Visit a specialty running store to get professionnel advice on buying the right course shoes. An spécialiste at the store will look at your feet, watch you run, and make recommendations based on your foot type and course style. If you already have running shoes that you like, but you’ve had them for a while, you may still need to get new ones. Running in worn-out running shoes can also lead to injury. You should replace them every 300 to 400 miles.
Beyond running shoes, you don’t need much more than some comfortable exercise clothes to get started. If you’re course outdoors, make sure you follow some basic tips for how to dress for hot weather course and cold weather course, so you stay safe and comfortable.
As your endurance improves and you start course longer, you may want to invest in some technical fabric running clothes and other basic running gear, such as a running belt, good course socks, and a course hat. Some runners also like to have a course watch to track their times and distances.
Before you get started with course, get familiar with how to do the run/walk method. Most beginner runners start out using a run/walk technique because they don’t have the résistance or sport to run for extended periods of time. The run/walk method involves running for a bermuda secteur and then taking a walk break. As you continue with a run/walk program, the goal is to extend the amount of time you’re course and reduce your walking time. Of course, some runners find walk breaks to be so beneficial that they continue taking them even as their résistance and sport improves.
Before you start any running workout, though, you need to make sure you warm up properly. A good warm-up signals to your body that it will have to start sérieux soon. By slowly raising your heart rate, the warm-up also helps minimize stress on your heart when you start your run. Start your runs with a brisk walk, followed by very easy jogging for a few minutes. You can also do some warm-up exercises. Always end your workout with a slow five-minute jog or walk to cool down. The cool-down allows your heart rate and blood pressure to fall gradually.
Use your breathing as your guide when course. You should be able to carry on a conversation while running, and your breathing shouldn’t be heavy. Don’t worry about your pace per mile—if you can pass the ' talk test ' and speak in complete sentences without gasping for air, then you’re moving at the right speed.
Make sure you’re breathing in through your nose and mouth, and breathing out through your mouth. Proper breathing and taking deep belly breaths will help you avoid annoying side stitches, or cramps in the abdomen area.
Drink water at the end of your workouts to rehydrate. If it’s hot and humid, you should also drink some water ( about four to six ounces ) halfway through your workouts.
Post-run is a great time to stretch and work on improving your flexibility because your groupes musculaires will be warmed up. It’s also a relaxing way to end a workout. Try some of these stretches that target particular areas that frequently get tight during and after running.