Running
Shoes
The runner's most important piece of equipment. Learn how to choose the right pair for your foot.
Pronation types.
Neutral Pronation
Foot lands at center or slightly on outer heel. Balanced impact distribution. Most runners have neutral or slight supination.
Pronation
Foot rolls inward after contact. Common with flat feet. Motion control or stability shoes are recommended to compensate.
Supination
Foot rolls outward. Less common. Associated with high arch. Shoes with additional cushioning and flexible outsole are more indicated.
Understanding drop.
Drop (or heel-to-toe drop) is the height difference between the heel and toe of the shoe. A 10mm drop means the heel is 10mm higher than the toes.
High drops (8-12mm): encourage heel strike, more cushioning. Low drops (0-4mm): more natural posture, foot closer to ground, encourage forefoot running. Medium drops (5-8mm): ideal transition for those wanting to gradually reduce.
Lifespan and replacement.
Most running shoes last between 600-800 km. After this point, cushioning degrades significantly — even without obvious visual wear signs.
Practical tip: record the km of first use in the app. Strava and Garmin Connect allow associating equipment to activities and alerting when the limit is reached.
Signs of worn shoes: pain or stiffness where there was none before, or feeling of more impact than usual.
Dica: Strava e Garmin Connect permitem associar equipamentos e alertar no limite de 600-800 km.
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