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What shoes should I wear when running? What shoe should I buy?
Although research does not necessarily prove that shoe type prevents running injuries, I suggest running shoes since they do provide support in the midsole and padding and reinforcement in the heel. You hit the ground with two to three times your body weight when you run, and so I think it's prudent to wear footwear designed specifically for the activity.
The type of foot you have and your running style will determine the shoe that you purchase. The first thing to do is determine your foot strike. Foot strike describes how your foot hits the ground. Normally your heel lands first (heel-strike), followed by mid-foot strike and flattening of the arch to absorb impact (very important), then the forefoot strike (front of your foot), and finally the push-off to the next stride. Soft heel-strikes with a smooth gait pattern and some flattening of the arch will reduce the impact on the foot and cause less stress in joints as high up as the hip (the ankle bone is indeed connected to the hip bone!). There are three types of foot strike:
2. Supinated foot strike. Supination is the term to describe high arches that
don't flatten. This is a problem because if your arch doesn't flatten and your
foot doesn't roll in at all, then you lose shock absorption on foot strike.
Excessive supination can lead to ankle sprains, Achilles tendinitis, plantar
fasciitis, and iliotibial band syndrome. You're probably a supinator if the
outer edges of your shoes wear out.
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