1, competition class

Suitable for runners with good running skills, light weight or mild varus foot. Shoes weigh less.

2. Cross-country category

The deep groove with thick bottom is suitable for running on natural ground such as land and forest. Shoes have a heavy weight.

3, control action class

It is suitable for people with moderate to severe varus foot and high weight, which can improve the runner's control of heel and running action and support the arch of foot. Its external characteristics are thickened arch and moderate weight of shoes.

4. Shock absorption and padding

Suitable for runners with good running skills, land on the ground with the forefoot or the center of the foot, and support with the sole and the outside. The weight of shoes is medium and heavy, and the soles are thick.

5, stable class

Suitable for runners with mild to moderate varus feet, supported by the medial and lateral sides of the feet. Shoes have moderate self-weight.

Second, shoes suitable for running:

1. Under the shoelaces, a tongue lining is needed to protect the instep and extensor tendon.

2, the toes should be high and round, so as not to pinch the toes or cause bleeding in the nail bed. The front of the sole13 should be soft to adapt to the dorsiflexion of common toe joints and reduce the injury of achilles tendon.

3, the heel should be firm, in order to make the heel stable and not easy to tilt.

4. There should be a proper protruding tongue lining above the heel, which can protect the achilles tendon without stimulating it.

5. The heel should be wide and firm, and the sole should have a soft interlayer to absorb the impact effect. The last end must be tilted so that the foot can move forward.

6, the sole should be layered, and the thickness and material before and after are different.

Extended data

(1) Try to choose a soft venue for morning exercise and fitness running. It is best to practice running on the track of the sports ground instead of running on the hard ground.

(2) Don't wear hard shoes when running. Try to wear shoes with soft soles and thick soles, preferably sports shoes and rubber shoes. You can wear cloth shoes when you don't have rubber shoes, but don't wear hard shoes and plastic shoes.

(3) Running posture should be scientific and reasonable. The heel should land first and quickly transition to the sole of the foot, so as to do a good job of buffering and reduce the resistance when landing. The rear pedal of the leg should be stretched. When your feet touch the ground, you should make good use of the cushioning force, not too hard, so that when you run, people feel that your feet are light and elastic, and you can also reduce the burden on your feet, which can last and avoid pain.

(4) When running, the shoelaces should not be tied too tightly, otherwise it will hinder the blood circulation of the feet. Soaking feet with hot water often, at least after running in the morning and before going to bed every night, can reduce the viscosity of lower limb foot muscles, enhance the elasticity and extensibility of joint ligaments, and prevent pain, which is beneficial to morning exercise the next morning.

(5) Before and after participating in the morning exercise fitness run, warm-up and finishing activities should be done well, especially the muscles, tendons and ligaments of hip joint, knee joint, ankle joint and lower limbs should be fully active before participating in the morning exercise fitness run. These are also very important for protecting feet.

References:

Baidu Encyclopedia-Running Precautions