According to “The Benefits of Running,” which is a paper written by Elizabeth McLeod Sadler of Vanderbilt University, there are a number of benefits associated with running, including drops in blood pressure and body weight, and increases in lung capacity. While the types of equipment needed by runners are relatively limited, a good pair of running shoes is a must. Running shoes not only provide substantial midsole foot cushioning, but they also offer arch support, aid in the prevention of injuries, and can promote improved athletic performance.
Midsole Foot Cushioning
The American Council on Exercise reports that midsole cushioning is one of the most important benefits associated with the use of running shoes. As suggested by the name, the midsole is the area between the ball and the heel of the foot. The American College of Sports Medicine says that the foot cushioning provided by running shoes can reduce some of the stress placed on the heel, ankles, and toes during a run. This makes the activity more comfortable and safer. Appropriate cushioning can also help alleviate or prevent knee, hip, and back pain, as it improves body mechanics.
Arch support is a must for individuals with flat feet — especially if they participate in a regular exercise routine. It is no surprise, then, that the arch support provided by most running shoes is a major benefit for most avid exercisers. The American College of Sports Medicine suggests that runners with flat feet consult a physical therapist or exercise physiologist for recommendations on the best running shoes. While flat-footed runners may experience the greatest benefit from the arch stability found in most running boots, even those with high arches can benefit from the right kind of support.
In many cases, running shoes can help prevent certain types of injury. In fact, the American College of Sports Medicine suggests that the midsole cushioning and arch support described above can prevent overuse injuries, such as tendonitis, stress fractures, and joint pain. Though barefoot running — in which exercisers run without the protection of any foot covering — has increased in popularity over the past few years, the risk for cuts and scrapes is high. The American Council on Exercise reports that the outsole protection offered by the shoes reduces injury to the feet.
Improved Athletic Performance
Those who use the right type of running boots may experience greater athletic improvement than those who do not. The experts at the American Council on Exercise believe that this is likely due to several factors, including greater comfort and improved running capacity. Competitive runners, therefore, should greatly benefit from wearing them. Even those who are not competing can still achieve improvements in athletic performance by wearing running boots.
Running on a treadmill
A treadmill is slightly different from running outside. Outside you have all kinds of terrain to deal with. A treadmill has the ground being passed from beneath you. This doesn’t happen outside. Plus the cushioning of the treadmill itself is something to bear in mind when it comes to the shoes to wear.
However, even though the surface of a treadmill is different from the outside you still need proper running shoes. These are specially designed for running which is what you do on a treadmill. If you’re a beginner and plan to do some walking then I would still advise on getting running shoes. Whatever speed you go or on an incline, you’re better off with running shoes on a treadmill.
What running shoes do I need?
The running shoes need not be any different than the shoes you’d need outside. You do a similar motion on a treadmill. You need running shoes that are designed for your feet and the way you run. Your feet can be divided into 3 types and there are broadly 3 types of running boots.
LOW ARCHED FEET– If you have low arched feet you tend to have a large footprint because a lot of the arch reaches the floor. Your foot naturally turns too much when you run because of your low arch (flat feet). if your feet fall in this category then you need motion control running shoes.
NORMAL ARCHED FEET – Most people will fall into this category. Most running shoes are built for people with this type of feet because it’s the most common. Your feet naturally strike the ground and roll to the front where you push off through your stride. if your feet fall in this category then you need stable running boots.
HIGH ARCHED FEET– If you have high arches your footprint will almost be separated from the toes to the heel. This is because the arch is high. Your foot does not rotate enough for your stride and the right running shoe corrects this. if you have this type of feet then you need cushioned running shoes
The reason you need the correct shoe is to prevent injuries. This is still important on a treadmill even though the surface is more forgiving than running outside. These shoes have come a long way since many years ago. They are made using fashionable colors from big brands that specialize in making better shoes.
How much should I pay for running shoes and how long will they last?
Running shoes are always updating themselves. As soon as any new technology comes forward in shoe design, a company will make running shoes that contain it. If you buy shoes with the latest technology you will be paying a premium. If you can afford it then go buy them if you wish. They would cost around $160.
You don’t need to pay for premium shoes whether you’re running on a treadmill or not. You pay a lot less for running shoes that are the model before the premium ones. These will have some of the latest technology in them. They will be perfectly designed for your feet. Expert runners were probably wearing them 6 months ago but now they’ve been superseded. They are good enough for 95% of runners out there and will cost around $100+.
The length of time new running boots will last doesn’t make a difference if they’re premium or the model below. If you were doing the majority of your runs on a treadmill then they will last longer than running outside. We would recommend you replace them after 400 miles. If you do most of your running outside then they should be replaced every 300 miles.
If you take your running seriously and are willing to pay for 2 pairs of running shoes. Then it may be a good idea to have shoes for the treadmill and shoes for outside. The act of running outside wear’s the shoe in a different way to treadmills. There needs to be more stability in your stride to deal with different terrains and surfaces. So 2 pairs do make some sense.