How to choose running shoes with good cushioning?
I started running half a year ago, never did it before. My legs hurt a lot after runs, especially my knees. Maybe it's the shoes? What should I pay attention to when choosing them?
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Knee pain is indeed often linked to shoes, especially if you're just starting to run. I'd recommend paying attention to a few things. First, heel cushioning is critical. Look for sneakers with thick soles in the heel area, preferably made from modern materials like Gel, Boost, React, or similar. Second, arch support matters: if you have flat feet or high arches, you need to choose specialized models. Third, pay attention to the weight of the sneakers - heavy shoes increase the load on your joints.
When choosing, try on sneakers in the evening when your feet are slightly swollen - this gives you a more realistic feel for the fit. There should be room for a finger between your heel and the shoe, but your foot shouldn't move around. Don't skimp on running sneakers; good models cost a fair bit, but they protect your joints.
But keep in mind: even perfect shoes won't completely solve the problem if you're running too often or too intensely. Check your training schedule - maybe you need to reduce your training volume, alternate rest days, or see a physical therapist to rule out injury. I've seen for many years how people run in good shoes, but their knees still hurt because they don't follow a recovery routine.
Knee pain while running is often really just the shoes, I've seen that with a lot of people I know 😊 The main thing when choosing is to pay attention to the type of cushioning (look for words like "cushioning," "gel," or "foam" in the description) and the weight of the sneakers - heavy shoes put even more stress on your joints.
I'd recommend going to a specialized sports store where they can do a gait analysis for you - that helps figure out what kind of foot support you actually need. And one more tip from personal experience: don't just pick based on looks, try on a few different options and run in them for at least 10-15 minutes before buying, if the store lets you.
Shoes are definitely not the main issue if you started running half a year ago 🏃♀️ Most likely your feet just haven't adapted to the load yet, and the muscles around your knee are weak - that's totally normal for a beginner.
Of course, good cushioning won't hurt, but first and foremost check your running technique (a lot of people run with way too wide a stride) and add some strengthening exercises. As for shoes, pay attention to the overall weight of the sneakers and the softness of the midsole - heavy and stiff ones will definitely be harder on your knees.
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