Flatfoot is a disease characterized by a flat arch of the foot. There are 3 degrees of severity of flat feet and 2 types (longitudinal and transverse).
The presence of this disease can be determined at a medical institution. This is the best solution, since the doctor will accurately determine whether you have this disease and, if detected, will tell you its stage.
The second method is easier and can be done at home: moisten your foot with oil or water and place it on a dry sheet of paper. If more than half of your foot is imprinted, then most likely you have this disease. The main danger of flat feet is that our foot loses its ability to absorb shock, and the shock wave when walking or running is distributed to the upper body (spine and joints).
Is it possible to run with flat feet? The issue is controversial; many doctors argue about this. If you still decide to do it, then you should definitely consult with an orthopedist or pediatrician so as not to aggravate the disease. If your doctor has not identified any strict contraindications, then you can slowly start exercising.
The effect of flat feet on the body:
It is important to monitor your running technique. If possible, use the services of a trainer, he will help you establish your running technique and correct mistakes, which will help you not to aggravate problems with your feet, spine and knees. You must study the mechanics of movements in every detail and bring it to automatism. It is especially important to learn how to push off and land correctly. The technique must be constantly monitored to avoid injury.
If you don’t have the opportunity to run with a good instructor, then try to monitor the correctness of your running and rely on your own feelings.
If you have discomfort in one technique, then try other techniques and find the optimal one in which you feel comfortable.
Conditions for running with flat feet:
When not to run:
First of all, it is very important to choose the right shoes, which should be chosen according to your type of pronation. They should have enough cushioning and fit snugly around the foot, but not be too tight. Choose sneakers with maximum or at least lateral support and enhanced shock absorption.
It is recommended to take running shoes specifically designed for running from trusted manufacturers. These could be:
For example, you can take the Asics Gel Foundation 9, which are made specifically for runners - excellent sneakers for flat feet. Mizuno Wave Nirvana 8, New balance 860v4 and Saucony Omni 13 are also great choices. These shoes are quite expensive, but they “smooth out” problems well and make running with flat feet very comfortable.
But if you don’t currently have the funds to purchase quality shoes, then buy orthopedic insoles and insert them into your shoes.
They also help make the discomfort when walking and running invisible. Insoles made especially for you are best, but even using ready-made models is a much better solution than simply walking in shoes with flat soles.
Don't forget to lace your sneakers well so that your feet don't dangle to the sides, but your toes should be free. To summarize, shoes should be chosen according to the following parameters:
If you have flat feet, you should carefully dose the loads. You shouldn't do marathon races unless you want serious complications. Prioritize light jogging for 30-40 minutes. If there is no painful sensation, you can slowly increase the time, but this must be done without excessive fanaticism. When practicing on your own, periodically go for a check-up with a doctor and monitor changes in your foot. Thus, we can highlight the basic rules:
Be sure to strengthen your foot muscles. Train your muscles with special exercises, the simplest one being “scratches”. It is performed as follows: kneel down on the lawn or rug, cling to the surface with your toes and move forward by contracting the so-called plantar muscles.
It is recommended to walk on the inside and outside of your feet; walking on your heels and toes will also help strengthen your feet and reduce the strain of running. If possible, take a massage course or stretch your feet yourself, walk barefoot on sand, grass and small stones. Massage your calf muscles as well. It is believed that tight calf muscles cause unnecessary tension in the muscles in the feet, which can lead to discomfort when running.
If you follow all these rules, you will forget about the presence of flat feet, you will be able to safely play sports and lead a healthy lifestyle.
Any physical activity requires a serious approach and attitude. This is necessary so that the exercises not only bring benefits, but also do not cause harm to health. Let's figure out what to do if you have flat feet.
Such a disease as flat feet is familiar to many. And this is not surprising, because according to statistics, about 80% of the world's population suffers from one form or another of this musculoskeletal disease.
The foot is a kind of “spring”, which is necessary to reduce the impact load on the spine and joints when running or walking. The unique structure allows you to maintain balance.
In its correct condition, the foot has a high arch, which allows it to perform all functions. In some cases, the arch flattens, disrupting the natural shock-absorbing capabilities. In this case, not only discomfort and pain appear. In particularly advanced cases, flat feet lead to problems with the spine and changes in the joints of the lower extremities, which may be irreversible.
It is customary to distinguish the following types of flat feet :
There is an opinion of a large number of orthopedic doctors that flat feet and running are incompatible things. Moreover, this applies to any stage of the disease. This judgment was correct several decades ago. However, modern developments in the field of designing shoes for sports, the creation of special arch supports and insoles make it possible to engage in your favorite sport even for those who have a flat arch of the foot.
Thus, the first degree is often outwardly invisible and is characterized by fatigue in the legs after a long walk and physical activity. In the evening, the foot may swell and become painful when pressed. At this stage, running in combination with special exercises can be a good prevention of flat feet to strengthen the muscle and joint system.
The second degree of the disease is characterized by more severe symptoms. The flattening is visible visually. Pain appears not only in the foot area, but also in the knee joints. Physical activity is possible, but it must be dosed. You can jog for a short time. It is mandatory to wear special shoes and use orthopedic insoles.
In the third degree of flatfoot, the foot is severely deformed and there is constant pain. There is swelling and pain in the lower back, hip and knee joints. Unpleasant sensations are observed even during a short quiet walk. The toes become deformed, heel spurs and bumps often appear. It is absolutely clear that in this case we can no longer talk about running.
If there are no contraindications, you can start jogging, following basic safety rules :
It must match the type of foot. Sneakers must have good shock absorption, fit tightly around the foot, and have the appropriate size. Support does not have to be maximum, a moderate degree in combination with enhanced shock absorption is sufficient.
Not always a runner, especially a beginner, can correctly assess his skills, thereby aggravating the problem with his knees, feet and spine. In this case, it is best to contact a professional trainer to receive competent advice and several lessons on proper running. Correct technique requires not only setting, but also correcting errors and tracking dynamics. All this will allow you to practice the right skills until they become automatic.
There are a lot of exercises. This includes walking on the inside and outside of the foot, and movement by moving the toes along the surface, and much more.
This can include not only pressing and rubbing, but also walking barefoot on sand, grass, soil or small stones.
It is best if they are made to order. The use of insoles can be combined with other strengthening techniques. Arch supports preserve the natural curves of the feet, supporting them and preventing further deformation.
If you have flat feet, you should not run using weights. Jogging should not last longer than 40 minutes. It is best to jog on dirt paths.
You should take responsibility for your health, listen to the recommendations of doctors and follow them. And then running will become an excellent assistant for improving the quality of life and strengthening health, even with flat feet.
The human foot is an ideal natural “spring”, significantly reducing any impact load that, without a well-thought-out natural mechanism, would fall on the joints and spine. In addition to what has been described, the foot perfectly maintains balance, becomes a shock absorber, and allows you to walk, do yoga, and run fast. Flat feet impair the function of the foot, leading to serious difficulties. Let's consider whether it is acceptable to run with flat feet.
80% of the world's population suffers from flat feet in various manifestations of pathology. A couple of decades ago, orthopedists strictly prohibited running with flat feet. New technologies make it possible to make shoes that support the foot; running is not prohibited. It is imperative to take into account the importance of good shoes; in the absence of the right ones, running is prohibited in many cases.
In addition to shoes, there is a mobile option on sale - special insoles and instep supports that can be transferred from shoe to shoe. The right shoes and insoles open the way for a person to run and walk normally, to practice yoga and various sports:
The listed sports are directly related to the heavy load placed on the feet, unlike swimming. With the right shoes, the rate of recovery from the disease increases, without aggravating the disorder, without suffering from uneven distribution of loads.
To understand whether insoles and shoes or urgent surgical intervention are required to start full-fledged running, you will have to determine the degree of the patient’s flat feet.
It may be invisible to the patient. The feeling of fatigue in the legs associated with this type of flatfoot is perceived by a person as habitual fatigue. It is almost impossible to distinguish between the degrees of daily fatigue and those caused by flat feet.
With heavy loads, the leg gradually swells; if you apply slight pressure on the swelling, acute pain will appear. The sensation becomes a signal to visit an orthopedist to understand the treatment method, contraindications, and the degree of flatfoot. At the first degree, it is permissible to run without insoles, observing the running technique extremely competently.
The second degree is easy to determine; it is distinguished by pronounced symptoms. In the second degree, it becomes possible to visually determine abnormal deviations of the foot from a healthy position. Running in familiar shoes and without proper technique is simply impossible; you need to consult a doctor and purchase sneakers that support the foot. At the same time, visit a store that sells orthopedic insoles. Yoga and swimming are allowed without restrictions.
It’s impossible not to guess that you have third-degree flatfoot; a person with severe flatfoot simply won’t be accepted into sports clubs. Returning to training may require treatment first, then using quality shoes and insoles. In the third degree, there is no question of running, even short walking at a leisurely pace gives off pain, the feet constantly swell. Worst of all, the pain radiates to the knees and hip joints, and to the lower back.
If surgical treatment is not undertaken, the pain in the spine and head will intensify. It is recommended to take up swimming, where the load on the feet is minimal, and the overall strengthening of the body occurs at a good pace. Swimming and yoga are not contraindicated.
Flat feet and sports are compatible! Hockey, football, ballet, yoga are suitable for a person, it is possible to engage in dancing, swimming and other sports, and train on a treadmill. First, running with flat feet requires good running shoes. Not designed for walking on the street, but full-fledged running ones - there is a noticeable difference between the models. The correct choice of sneakers is based on the following parameters:
Shoes that offer the utmost support deserve close attention. Doctors and people who learned to run with flat feet recommended Asics and Mizuno running shoes. The latest model guarantees stable lateral support.
It is permissible to run only if you know and follow the correct technique. Running technique belongs to well-known sports; for hockey, football, figure skating, and dancing, techniques need to be studied. It is permissible and effective to insert orthopedic insoles into skates; restrictions on skating will be removed.
Remember, the foot should be a shock absorber. People never sit down on their heels or touch the ground at that point. If you have professional sneakers, designed to help you run, when you put your foot on the heel (just a terrible mistake without good shoes), the foot will roll and there will be no actual impact on the spine. If a person was able to run on his toes, he can safely exercise with the first degree of flat feet. You will need to control the position of the body, avoiding oscillations up and down, the body remains in one line, and the legs rise up and down due to their own strength.
Coaches often say that it is acceptable to exercise with second degree flat feet if you have chosen good running shoes and mastered the correct running technique. Running requires good control of technique, which is not required in figure skating, hockey, dancing or ballet. The optimal solution is to go to an indoor gym where a special coating is used on the treadmills.
If you do dancing or yoga, dealing with flat feet will become easier. You will need orthopedic insoles, and then with diligent exercise the body will receive the necessary load. The foot movements used in dancing are quite similar to the exercises used in therapeutic gymnastics.
It is important to choose the right running shoes for your daily walking. It is impossible to walk on toes; when walking, a person steps on his heel, and the degree of flat feet plays a role here. When walking, the load on the spine remains small if you have the right shoes on your feet. Look for walking shoes that support the foot and prevent shock from being transferred from the heel to the spine.
If you decide to conquer figure skating, using insoles is quite possible to put an incorrect load on your feet. Remember, figure skating requires perfect foot placement during difficult landings. If a person has a severe form of flat feet, blow after blow the patient will begin to cripple his knees and spine - the situation will end in failure. Figure skating is not recommended even with the second degree of flat feet.
Ballet is characterized by a huge load on the foot and toes; it is allowed to practice only in the absence of flat feet. There is no need to be afraid; modern techniques will allow you to quickly get rid of the disorder.
The sport involves zero stress on the feet, the patient feels comfortable, swimming willingly and with health benefits.
Flattening of the arch of the foot, more popularly known as flat feet, is a very common deformity. The threat to health created by the disease has been comprehensively studied, as well as ways to combat it. But often people with this diagnosis have a question about whether it is possible to run with flat feet, and how much stress can be placed on the feet. After all, running under certain conditions can both help improve health and cause problems with the musculoskeletal system.
Whether running with flat feet is dangerous, why and to what extent can be clarified only by understanding what such physical activity is. Each step is a mechanical movement, which is accompanied by a shock load on the arch of the foot. Depending on a number of factors, which include flattening of the foot, excess weight, the curvature of the surface (barefoot or in shoes) on which a person moves and a number of others, the vector of application of this load changes. When walking, a healthy foot plays the role of a natural shock absorber for the body, taking the load instead of the joints, spine, and various parts of the lower extremities.
Running is technically an accelerated version of steps, which is accompanied by a noticeable increase in the load on the feet in particular and the musculoskeletal system in general. The load and its consequences vary depending on the frequency, duration and speed of running. Morning jogging and professional sports are radically different in terms of danger to healthy legs.
If you run professionally for a long time, even using orthopedic insoles and appropriate shoes, it is difficult to exclude the development of a rather serious chronic disease of the joints of the lower extremities. In contrast, running in the morning with flat feet without consequences is very often allowed. It is not recommended to start running without consulting your doctor.
Progress in orthopedics has made it possible to abolish the rule that seemed inviolable just a few decades ago - flat feet and running are incompatible. Just twenty years ago, such active sports, even in the “amateur” version, were considered unacceptable when the arch of the foot was flattened. Any treatment included in the list of contraindications running sports, stress on the legs, and even simple walking, the permissible duration of which varied depending on the stage of the deformity. Considering that according to medical statistics, flat feet in one form or another can be diagnosed in six out of ten people, the scale of the problem could not but cause concern.
As a result, modern high-quality running sneakers can be considered not only as comfortable shoes that protect the feet from some mechanical loads, but also, in some way, an orthopedic device. Of course, it is wrong to consider them as a medical remedy; there are specially designed orthopedic shoes that treat various curvatures of the arch at an early stage of the disease. But, on the other hand, modern running shoes allow most people to run safely, often maintaining a fairly serious speed limit. The initial stages of deformity can be successfully controlled and the danger reduced by using orthoses recommended by an orthopedic surgeon.
Flat feet are not always a reason to give up an active lifestyle. But in order not to encounter such a need later, it is recommended to consult a specialist.
Every divot, pebble and similar obstacle is a point that causes additional stress on the arch of the foot. One, two, ten pebbles in a row do not pose a threat, but during prolonged exercise there may be a thousand of them under your feet. And for the ligaments and joints of the foot, such increased loads can become a trigger that will start the inflammatory process, cause curvature, and harm the joints.
The degree of curvature of the arch can also affect both the quality of running and its health benefits, as well as the admissibility of such exercises. In medicine, flat feet are classified into three main degrees. Let's consider the possibility of running at each stage.
Even the best quality running shoes cannot cure flat feet, but they can minimize the risk of curvature progression in most cases of “amateur” running. This is also true for seemingly harmless daily morning runs over rough terrain, even for people with completely healthy legs.
Maintaining healthy joints requires a mandatory visit to an orthopedist in case of suspected flat feet. People who are confident in the strength of their health are also recommended to conduct an annual preventive examination of the ankle joint. Many diseases of the musculoskeletal system, including flattening of the arch of the foot, at the initial stage of their development are completely painless and unnoticeable. At this time, the disease is most “vulnerable” to treatment and preventive measures and can be completely cured using simple methods. For example, by regularly wearing orthoses, massage or changing your daily routine.
A podiatrist's permission to run when you have an arch deformity is not the only thing required to prevent its development. Without knowing the reason for the development of flat feet, it is sometimes possible to continue to provoke the disease by running. To prevent this you should:
The legs bear the bulk of the stress to which the body is exposed. They protect him from them, so it’s not a bad idea to take care of protecting your feet. It is not difficult and will allow you to lead an active lifestyle for a very long time.
The human foot is a natural “spring” designed to reduce the impact load on the joints and spine. The unique structure of the foot ensures balance and serves as a reliable shock absorber when walking and running.
Running and flat feet
Flat feet is a flattening of the arch of the foot that interferes with the natural shock-absorbing capabilities. Such a change in the arch is characterized by pain and discomfort, and in advanced cases can lead to irreversible changes in the joints of the lower extremities and problems with the spine.
There are three types of flat feet:
There is an opinion that running and flat feet are incompatible. The latest medical reports are inexorable: about 80% of the world's population suffers from one form or another of flat feet. Does this mean that running is strictly contraindicated for most people? Not at all.
A couple of decades ago, orthopedic doctors categorically insisted that running is definitely contraindicated at any stage of flat feet. However, even now there is no consensus on this issue.
However, the development of modern technologies in the design of sports shoes, the emergence of special insoles and arch supports opens up many opportunities for those who want to take up running, despite a flat arch of the foot.
The first thing you should do is consult a podiatrist or podiatrist (a highly specialized specialist in foot diseases). Based on a clinical examination and x-ray of the feet, the doctor will make a diagnosis and determine the extent of changes in the foot.
Often invisible to the patient. It is characterized by a feeling of fatigue in the legs after physical activity and long walking. By the evening, the foot swells, and when pressing on individual points, pain is felt.
Has more severe symptoms. The flattening of the foot can be noticed visually. The pain intensifies and can cover not only the foot area, but also reach the knee joints.
Easily recognized by severe foot deformation and constant pain. Even calm, short walking is difficult. The feet are swollen, there is pain in the knee and hip joints, and the lower back. Frequent headaches occur due to problems with the spine. There is a pronounced deformation of the fingers with deviation of the big toe outward, the formation of cones, heel spurs, and ingrown nails.
It is quite obvious that at the last stage of the disease there is no longer any talk about playing sports. During the second stage, exercises and dosed physical activity (including short jogging) are possible under the supervision of a specialist in physical therapy and certainly using orthopedic insoles and specially selected shoes.
If we are talking about the initial stage of the disease, then running in this case can be a good prevention of flat feet, especially in combination with exercises to strengthen the joint-muscular system.
In order not to aggravate flat feet with regular jogging, you should first consult with your doctor. Depending on the clinical manifestations, stage of progression and severity of the foot deformity, he will give an opinion on the indication or contraindication for running.
If no strict contraindications are identified, you can start exercising, following some safety rules.
Find the right running shoes. They should be appropriate for your pronation type, have enough cushioning, and fit snugly without being too tight. You don't have to choose a shoe with maximum support, like the Asics Gel-Foundation 9 series. In many cases, moderate lateral support combined with enhanced cushioning, in the spirit of the Mizuno Wave Nirvana 8, will be enough.
Watch your running technique. If possible, contact a professional trainer and take some lessons. It is extremely difficult for a runner, especially a beginner, to objectively assess his skills, but a specialist with many years of experience will immediately detect mistakes that can lead to worsening problems with the foot, knees, and spine. The running technique must be “set” and constantly monitor the dynamics, correcting errors that arise, practicing all the features of body position, push-off and landing to the point of automatism.
Strengthen the small muscles of your feet. There are many exercises for “pumping up” the muscles of the feet, the simplest of which are alternating and simultaneous “scratching”. The starting position is standing on the carpet, or better yet, on the lawn. Clinging your toes to the surface, move forward by contracting the plantar muscles. The knees should remain straight. Another effective way to strengthen the muscles of the foot is walking on the outside and inside of the foot, as well as walking on the heels and toes.
Give your feet a massage. Stretch the arches of your feet with your hands, walk on the ground, sand, grass, small stones. You can purchase special massage mats with soft rubber spikes. And don’t forget to massage not only your feet, but also your shin muscles, since “clogged” shin muscles cause excessive tension in the foot muscles, resulting in pain and discomfort when running.
Strictly dose the loads. If you have flat feet, running with weights is strictly contraindicated. Give preference to 30-40 minute jogs, preferably on the ground.
Buy special sports orthopedic insoles. Ideally, made individually, to order. Arch supports will help maintain the natural curves of the arch and act as additional support, thereby preventing excessive spread of the foot. The use of orthopedic insoles for running can be combined with preventive courses of osteopathic and kinesiological techniques.
People with flat feet need to pay increased attention to the choice of shoes. This applies not only to everyday models, but also to sports models. Choosing the right running shoes is of utmost importance for those involved in cardio exercises such as running.
The most common deformational change, affecting one or both feet, manifests itself in the lowering of the arch, against which the “arch” disappears. This pathology entails other consequences. In a person suffering from flat feet, the mechanics of the knee joints begin to work differently. This changes the distribution of normal load, the gait becomes different, and the posture worsens.
Approximately twenty percent of people living in developed countries have some degree of flat feet. This is facilitated by wearing uncomfortable and too narrow shoes, excess body weight, including weight gain by women during pregnancy.
Foot deformation manifests itself when choosing the wrong shoes for both running and normal walking. If the pair is not suitable, then overpronation of the foot occurs when the perpendicular position of the axis changes, that is, it begins to “fall” inward. This condition manifests itself by rapid wear of the outer part of the heels.
The left and right feet most often have varying degrees of flat feet. This creates some imbalance when the axis of the ankles shifts, which entails uneven deformation of the skeleton and distortion of the figure. To avoid such an unfavorable consequence, you need to wear special orthopedic shoes.
This recommendation applies to absolutely any shoe. The most “dangerous” are beach-type flip-flops. You should only wear those models whose style additionally supports the foot. Otherwise, the existing deformation will worsen.
The foot should not move to the right or left. Therefore, shoes should always be well laced. The size should be selected so that there is at least one centimeter of space in the sock, allowing the toes to be free.
There are many situations in which people with flat feet need to wear flat shoes. If there is such a need, orthopedic insoles can provide foot support. It is necessary to remember that they will make the shoes much narrower.
It is recommended to buy insoles made taking into account individual characteristics, that is, made to order. When it is not possible to purchase these, even using ready-made models available for sale will be much better than just wearing shoes with flat soles.
Requires the use of special sports shoes. They should fit well on the foot so that the ankles do not move to the inside. Shoes should support your feet securely without any excessive cushioning.
Many well-known brands produce running shoes that provide additional arch support. The best models are the following: Saucony Omni 13, Nike LunarGlide 6, Asics GEL-Kayano and New Balance 860v4.
Running shoes must be properly sized and laced tightly when worn. They must meet all the requirements for such sports shoes.
Special exercises cannot completely cure flat feet, but they help get rid of pain, if any, and increase endurance. The latter is of paramount importance for those who work while standing or running.
Special training involves performing exercises that develop the mobility of the toes, jogging and walking barefoot in the sand. In addition, you need to walk on your toes, as well as alternately on the inside and outside of your feet.
The existing technology for performing the operation is very complex and is recommended only in extreme cases. However, in the United States of America, a new technique has been developed that has reduced the recovery period after surgery to several weeks.
This technology, called HyPro Cure, involves inserting a small titanium cylinder into the bony cavity of the foot without drilling. The cylinder supports and prevents the arch of the foot from descending.
Flat feet are one of the most common pathological changes in skeletal mechanics, which is found in approximately twenty percent of residents of developed countries. Those who suffer from this disease need to walk and run only in special shoes or using orthopedic insoles.
Is it possible to run with flat feet? Yes, if the doctor allows it. By putting moderate stress on your feet, you will strengthen and improve their shape. Regular running will help get rid of flat feet. For positive results, you need a sincere desire and understanding of the meaning of training. Try to understand this by reading the article.
There are people who were able not only to recover from flat feet, but even became champions in athletics. Role models include marathon runners Grant Campbell and Erskine Lenier. I am sure that in your city there are life-loving people who were able to get rid of flat feet with the help of running. You will definitely meet them when you start studying.
Flat feet are most often not the result of physical activity, but a lack of it. Although foot deformities may occur during athletics or football. This happens when the coach has low qualifications or works at 1.5–2 times the rate and does not have time to pay attention to the athletes: how and what they run in. The main causes of foot irregularities:
If you have acquired flat feet, then you need to get rid of it. Put everything in its place: wear only orthopedic shoes and provide your feet with a load that will help tense the required muscles. This will help create the correct shape for each foot. The best option is long-distance running. But you should start from 1 kilometer.
Once you start running, the first thing you should remember every minute of your workout is to pay attention to your feet . A person cannot think about anything while awake. He needs somewhere to direct his attention. Let it not wander around somewhere and be filled with memories of yesterday's events, but let it occupy its feet. Think about them! After all, it is part of your body! Feel the energy that warms your feet.
When running, give your feet maximum comfort and the opportunity to correct flat feet. There are two methods to do this:
Let's consider both options.
This method will require you to develop a strict program for planting your feet, as you will have to gradually accustom yourself to running barefoot .
It's better to start outdoors in the warm season or you can go to the gym. Another option is to exercise at home if you have a running machine.
By giving your legs freedom of movement, develop strict coordination of the movements of your feet. They should stand straight and apply pressure to the treadmill evenly over the entire area of the sole. When running , each leg needs
Try to avoid skewing your feet to one side or the other. Don't beat yourself up if it doesn't work out right now. Just remember this constantly. You will succeed. Give freedom to your subconscious. It will do what you want.
Why is it better to run in moccasins or barefoot? Because it forces the muscles that form the foot to be toned . Elastic shoes allow the foot to become lazy.
If you decide to put your foot in a shoe that helps your foot maintain the correct shape, then you will have to tinker with the choice. But the time spent is worth it.
Don't start training until you provide yourself with comfortable and strong shoes! Otherwise, you risk getting quickly tired during classes, as well as pain and even injury. This may cause you to put off running for longer than you would otherwise spend searching for shoes.
The best option you should strive for is abrasion of the sole at the base of the toes, which appears after several tens of kilometers. If the foot is positioned incorrectly, other areas of the sole are worn out first:
Let's start choosing sneakers.
It should not spread out to the sides after a couple of days of wear when you take it off, but should retain the shape of your leg.
Put on professional ski boots and you will understand what comfortable shoes are. These boots are warm, comfortable and support your feet. This is how you should feel in the sneakers you choose.
Please note that the soles of shoes that are designed to correct flat feet are special. From the side it resembles a rocking chair: the toe and heel are raised up. Inside, each sneaker follows the contour of the foot. This design helps to place your foot correctly at the moment of landing.
Basic rules when choosing shoes:
Don't try to save money on this! It's better to avoid new sportswear, but your feet need to be kept comfortable.
Don't be afraid to try on a hundred or two pairs of shoes in stores. When you find what you need, you will enjoy running and realize that your time was well spent.
Show sneakers for flat feet to a podiatrist before you wear them. He will tell you whether orthopedic insoles are needed. Purchase them if necessary.