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How to choose running shoes for a marathon

Marathon distance, this is a serious burden on the body, and the process of preparing for it is complex and long. An important factor in preparing for a marathon is the choice of shoes. Suitable running shoes allow you to run the marathon without injury and overuse of muscle, compensate for the lack of workouts, make the race as a whole more comfortable, so that you focus on the result.

Casual shoes and running shoes are not suitable for running, especially for long distances. During walking there is no phase of flight, work very different muscles, the load on the spine and joints is less. Requirements for walking shoes are smaller than for running. Casual shoes can be heavy and worse ventilated. The shoe can hold a leg worse, and the sole can be stiff, but it does not stabilize the step. Running in shoes you will get tired more quickly, and in the worst case you will be injured. For running and even more so for a marathon, choose running shoes. Running shoes for other sports are not suitable for the same reasons as everyday – load and biomechanics are different.

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The size of the running shoes for a marathon should be half a size/size larger than yours. They should not be squeezed either from the front or from the side. During a long run, due to active blood circulation, the size of the foot increases. If you do not take into account, the running shoe starts to crush, it will hurt to run and you can wipe your nails.

Pronation is the torsion of the foot when the weight is transferred to the foot. When the foot interferences the surface, its arch begins to become flat and damp the impact on the pavement. Pronation protects joints from damage when running.

When pronation is excessive or inadequate, an extra load is necessary on the foot. This can cause illness and injury to the foot.

Most accurately, the degree of pronation shows a GAIT analysis. The shooting of the run on the track and the subsequent analysis. GAIT analysis can be done in specialized running shops.

The weight of athlete is another important point when choosing shoes. Men’s light weight is 53-63 kg; average weight is 64-79 kg, and heavy weight is more than 80 kg. Women’s light weight is 42-55 kg, average weight is 56-64 kg, and heavy weight is more than 65 kg. The more the weight of the runner, the more resilient and rigid the depreciation should be. It should be powerful enough that the weight of the athlete does not force it too hard and at the same time soft enough that it does not beat against the sole, like pavement. Heavy runners for the marathon will not fit light competitive running shoes. They should choose models with a lot of tight damping, designed for maximum impact load.

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Before running a marathon in new sneakers, break in them and make sure that they do not pinch and do not graze anywhere. Do some workout in them. The shoe will adjust to the shape of the foot, sit tightly, but gently. The most unpredictable situations happen at a distance, so it's better to check everything in advance. An example is the case that occurred with Eliud Kipchoge, one of the strongest marathoners of the world. While he was running the Berlin Marathon in 2015, his sock linings got out of the running shoes, and he could not set a new world record.

The service life of running shoes depends mainly on the activity of their use, technique and weight of the athlete. Most often, speaking of the service life, we mean the time when the sole is still well depreciating. If the running shoes are sewn qualitatively, and you use them in normal conditions, it is the loss of depreciation that will be the first problem.

With a light weight of runner, good technique and breaks after jogging, running shoes live up to a thousand and a half kilometers. Competitive models even on lightweight runners live about 300 km.

But the service life of the running shoes can not be calculated by the formula. This is the parameter in which you need to build on your feelings. You feel that the running shoes have become stiffer or you become tired after jogging more than usual – it's time to buy a new pair.

First marathon

You need to run in running shoes with good depreciation. Even if you have already ran lengthy preparatory workouts, you probably never ran 42 km. You do not chase for speed; your task is just to run. This means that the more depreciation, the more comfortable the joints feel and the more strength you will have by the end of the race – you do not have to go one step further.

Now, many people are trying to get to the first marathon in 3-4 months after they start running. Muscles are weak; the foot does not have enough stabilization. Even if there is no excessive pronation or flat feet, by the end of the distance the legs will still get very tired, and the technique will deteriorate.

Feel free to take soft training models, ideally even with moderate support.

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Marathon for 4 hours

There is the majority of amateur runners in this group. You already ran a couple of marathons and semi-marathons, you run out of four hours and want to improve the results. From this moment, the search for a compromise between your preparation and the responsiveness of the sneakers begins. The softer the soles, the more it facilitates running at a calm pace and takes away energy when running fast. At the same time, too hard sole will still lead to overstrain and fatigue ahead of time. Depreciation should be reduced gradually.

Marathon for 3 hours

If you are training for results, three years after the start of training, you can run a marathon around 3 hours. This is a strong result, and it's time to switch to running shoes for fast running. The people called them semi-marathons; they are usually used for tempo training and competitions with a heavy load. They still have a thick enough sole, but at the same time it is quite stiff. This allows you to run comfortably at a speed faster than 4 min/km for a long time, without losing excess forces in order to force a soft thick sole. The elements of support in semi-marathons shoes are exist, but they are weakly expressed. Their task is to keep your good technique at the last 10-15 kilometers.

7 April 2018