If you want to avoid injuries, it is better to equip yourself with a suitable pair of shoes. Here are some tips to make sure you don’t go wrong and get the most out of your Jiwok running workouts .

Athletes these days have much to be lost in the face of the increasing number of styles of running shoes appearing on the market.

In addition, it is very important to choose the right shoes because a poorly adapted shoe greatly increases the risk of injury .

We will now get to the heart of the matter.

Here are my 7 tips for finding the right running shoes for your feet, body, and stride.

1. Choose a model according to the use you are going to make of it

Indeed, knowing the duration of your races, the frequency of your training, the speed and the nature of the ground is important.

So if you start running or if you run a marathon , it is not necessarily the same models.

Likewise, if you start trail running , it will still be different models.

And above all (really) avoid going for a run with your “lifestyle” sneakers which are totally unsuitable and above all which may injure you.

2. Know the nature of your stride or how to tell if you are pronator or supinator or universal

The pronation movement of the foot consists of lifting the outer edge of the foot, the shoe will therefore tend to load the internal part of the foot and unload the external part, we also speak of a valgizing shoe.

These shoes therefore train a movement contrary to pronation, that is to say a lifting of the internal edge of the foot, we then unload the internal part of the foot and load the external part (excellent way to make sprains of the foot). peg).

Once again this position for the foot does not seem to me to be very judicious either, they can also trigger several pathologies in particular at the level of the knee (in the case of a genu varum which is very masculine).

Do not hesitate to go to a store with your old running shoes.

This is because the wear and tear on your shoes will help the salesperson determine what type of runner you are and which parts of the shoe wear out the fastest in your home.

Here is a picture that should help you understand your stride and whether for example you should buy supinator running shoes (also known as supinator shoes).

3. Choose a size larger than your foot because it swells during the effort

Take shoes with the right size and in which you are comfortable, the size of the sports shoe is not always representative of your usual size so always try on the shoes and do not hesitate to take a few short strides in the shop.

It is advisable to buy shoes in the evening because the foot tends to swell at the end of the day.

4. Choose a model suitable for your weight. There are generally 2 categories:

– People under 75kg will choose a model of less than 350 grams

– People over 75kg will choose a model over 350 grams

5.choose your shoes according to the terrain on which you run

If you run on soft ground, it will be better to wear a pair of rather rigid and notched shoes increasing the stability of the foot

On the other hand on a hard surface like asphalt, it will take a pair of shoes with cushioning (thick sole) to protect the joints as much as possible from repeated shocks.

Attention “too much cushioning kills cushioning” and increases the chances of sprains and tendonitis.

6. Try on your shoes with a pair of running socks.

7. What is the lifespan of a pair of shoes?

The service life is about 1500-2000 km. If you run about 50 km / week, change your shoe every six months. If you exceed 80 km / week, change every three months.

Do not hesitate to consult a sports podiatrist who will help you find the right shoe and perhaps advise you to wear insoles.

And here are 5 tips for cleaning your running shoes .