It is very important to know what type of arch of the foot you have. The simplest way to discover your arch type is to wet the sole of the foot and then leave an impression of its shape on a sheet of paper. Of course, it is best to do a foot test. A person who has a low arch (ie flat feet) should not buy sneakers with a high arch, just as a person who has a high arch should not buy sneakers with a low arch.
Are you in shape?
The pace at which you will run is very important when choosing a shoe. For slow rhythms, flexible and cushioned shoes are needed so that you can improve your running technique as much as possible. Runners in better physical shape will already have more flexibility and more developed musculature, so they will be able to use lighter shoes (with less cushioning) and less drop. You can go for the best walking shoes for flat feet and overpronation there now.
Some brands produce more than one width for their sneaker models, with D for men and B for women being the most common sizes that can be found on all sneakers on the market. For narrower feet, there is size B for men. For larger feet it is sometimes possible to find size 2E for men and D for women, and for even longer feet there is still 4E for men and 2E for women. The difference between a number of width and another is half a centimeter, so that size D for men and B for women fits (more or less well) most people. However, if the width of the foot was indeed very long or narrow, it is better to look for other sizes.
We went crazy trying to find the perfect size, but it’s simpler than you think: leave 1cm and a half between the big toe of the shoe. The foot has a tendency to swell when running more than 5km, so it is better to leave a certain margin to avoid blisters and trampled blood. This does not mean choosing a number above, as half a number usually arrives.
Knowing whether you are pronator, neutral or supinator is important but not decisive. Being pronator means that heel turns into the foot during the stride. There is nothing wrong with being pronator, as it is a natural mechanism of the foot to cushion the body. However, sometimes excessive pronation can cause injuries, so it is best to try to reduce it. In that case, we need to use sneakers for pronators. About 60% of runners are pronators (some more, others less), so there is a high probability that you are one of the links. If you are a pronator and have been running with neutral sneakers for some time without complaints, it is best to continue using neutral sneakers. Supinating (the heel turns outwards during the stride) is rare.
The terrain where you will run is decisive for choosing the type of shoe. If you run on asphalt, cement or pavement, the most normal thing is to use sneakers with low cushioning. If, on the other hand, you are going to run in a park or in the countryside, stability gains more importance and it will also be necessary to invest in a sole that has grip (in this case the cushioning is no longer as relevant). If you are going to run on terrain or trails with stones and rocks, you will have to use trail shoes that provide greater grip, protection and a lot of, a lot of stability.
For the person not to lose balance, the arms tend to be in the opposite position to the legs, that is, if the left leg is forward, the left arm is backwards and vice versa. “Walking is an easy task, but if your feet experience a problem, this simple and fundamental activity becomes difficult and very painful,” says Wilel.
THE MOST COMMON DISEASES
Achilles tendon tendonitis
- Inflammation of the tendon due to the strength it suffers while walking
- Inflammation of the tendon caused by the impact of the heel with the ground
HAVE HEALTHY FEET
- Wear sneakers for long walks or sports.
- Take care of the hygiene of the feet and nails and avoid excessive moisture between the toes.
- During the summer, wear cotton socks, as they absorb sweat and prevent moisture.
- Women, when doing nails, should be careful not to cause cuts, as they can become infections or more serious problems.
- Foot volume changes at the end of the day. Therefore, it is preferable to buy sandals and slippers during this period, which is when your feet are most swollen. That way, sandals whose straps tighten and are uncomfortable are avoided.
- Know your feet. When you notice any changes, see a doctor.