• Product test

    10 weeks until my half marathon – will I be running in Nnormal shoes?

    by Siri Schubert

  • Opinion

    Running shoes forever – I even wear trail runners on city trips

    by Patrick Bardelli

  • Guide

    Copy Paste: create a versatile everyday look with these 7 basics

    by Stephanie Vinzens

Running shoes

Due to the large assortment of running shoes for women, men and children from brands like On or Asics, we have the right running shoe for every athlete. Especially for regular training, it is important to choose a running shoe that is appropriate for your body, running style and running circumstances (how often, how long, where), otherwise running can damage your joints in particular. The perfect or best running shoe does not exist, but only the right jogging shoe for the corresponding foot. Therefore, a deep analysis of your own body and running habits is important.

- Step 1: Analysis of the foot shape: The foot shape is a first essential factor in determining the running shoe. A distinction is made here between a normal foot shape and a hollow, flat or flat foot. Many runners have a fallen foot or the more extreme variant of it, the flat foot. The lowered longitudinal arch can cause malpositions and insufficient (body's own) cushioning, which can lead to various complaints. When you walk across the floor with wet feet, your footprints give you a good indication of your foot shape.

- Step 2: The next step is to analyze your leg axis more closely. Again, there is a little test: You place your legs, without shoes, relatively close to each other, and put one hand between your knees, without touching the knee. If you now squat down and the knees come closer to the hand, i.e. the leg axis tilts inwards, you have overpronation. This is often the case with people who have a flat or fallen foot. If the distance becomes greater, i.e. the knee drifts outward, supination is present. This usually affects people with a normal or hollow foot. If the distance between knee and hand remains unchanged, your foot-knee-hip axis is relatively stable.

- Step 3: Before choosing your running shoe, you should also ask yourself the following questions in a third step:
- How often do I plan to run? - This will have an impact on the goals you set for your running: Are you looking to improve your basic fitness over the long term, or do you want to train primarily for participation in a specific race?
- How long do I want to run per session? - The longer you run, the more your vessels expand. For example, a marathon can cause your foot to swell much more than a ten-kilometer run. If you want to run longer distances on average, you should therefore always buy your shoe about one size larger.
- Where will I be running primarily? - The same shoes are usually suitable for asphalt and gravel surfaces. If you want to run on poor trails, single trails or in winter on snow, special trail running shoes are more recommended.

Based on the above analysis and considerations, you can now determine the right running shoe for you and your body. A rule of thumb: 70-80 percent of your training should be done in a durable "comfort shoe" that is adapted to your anatomy in terms of cushioning and stability. For overpronators with flat feet, a supported running shoe with sufficient cushioning is recommended. However, this and the degree of stability vary depending on the model and brand, and they are based on different technologies. In addition, perception is always very subjective, so it is worth testing different shoes with similar levels of cushioning and support. This is to find out which running shoe is the most comfortable and suits your own running style best.
If supination or normal foot/foot alignment is present, a neutral, unsupported shoe is recommended.
For those who run primarily off-road and on trails, a special trail running shoe is recommended.