Which running shoe is right for me? Answers to the most important questions!

If you believe the sporting goods manufacturers, all you have to do is buy the right running shoes - and you'll run as fast and as endurance as the world record holders Eliud Kipchoge and Brigid Kosgei.

Finding your way through the jungle of technical terms, materials and recommendations can really be a marathon task. So much to consider , so much nonsense , so many tempting marketing promises . How long should running shoes last and when do you have to change running shoes? Which running shoes for which routes? Questions about questions. And the answers? Mostly unsatisfying and confusing.

That's why we took a closer look. And above all asked: Björn Sturm, a running enthusiast, endurance blogger (in the truest sense of the word) and running shoe expert. You can find Björn on ideale-gerade.de and on Instagram as @idealegerade_2.0 !

And best of all: Björn is not a sporting goods manufacturer. So what he says is neutral, objective and fair. So that you may not soon be running a world record - but you can pursue your endurance sports in a more relaxed, healthier and happier way. Because that's what it's all about, right? About the fun, about the runner's high. For a good time. We wish you the same in our interview with Björn .

By the way: Once you have found your running shoes, you can also take a look at our endurance products for your sport . Whether liquid gels , iso drinks , sports tablets or bars : in our online shop you can supply yourself with quickly available carbohydrates, minerals, proteins and much more.

And now let's get going:

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Buy running shoes? Björn Sturm from ideale-gerade.de knows the best tips

Finding the right running shoes is not that easy if you don't know what to look for. And that's not all: How many kilometers should running shoes last? What are the best running shoes for beginners? And what in Marathon's name does detonation mean in running shoes? Björn Sturm knows what to do. In the interview he explains to us clearly, in detail and, above all, objectively, when it is time for new running shoes, what role design and weight play and much more.

Hi dear Björn, please introduce yourself briefly!

Holdrio! I have been on the digital runner scene as an “ideal straight” for a few years. I recently celebrated my 40th birthday – pretty old, right? I was born on the Baltic Sea coast, more precisely in Ueckermünde. However, I spent most of my life in beautiful Bavaria. I've been lacing up my running shoes for almost 10 years now . I successfully quit smoking over seven years ago by running, and since then I have become much more ambitious. Running makes me pay more attention to my health, I hardly drink alcohol anymore and I eat much healthier than before. My best marathon time is 2:44:34 hours, and I have also completed numerous ultramarathons , including three 100 kilometer runs on my own. Basically, when it comes to running, I do whatever I feel like doing. I run all year round, but have never resorted to a training plan.

You run the blog ideale-gerade.de and are very active on Instagram, what is that about?

On my little running blog , but especially on Instagram at @idealegerade_2.0 , you can regularly find impressions of my units and running events. Exchanging ideas about running with like-minded people is particularly exciting. So I interview other runners in so-called “Among Us Interviews” . It's about the motives, experiences and goals of other runners. After all, we all have our own personal stories to tell. You can now find many informative testimonials there, especially about the latest running shoes, and regular competitions. For me, running is a real way of life, it's easy and great! I want to inspire other people and at the same time provide exciting insights from the perspective of an ambitious hobby runner.

If I want to buy running shoes, what should I pay attention to?

In my opinion, a good running shoe is the most important thing when running . Before you buy, however, you should get rid of the idea that you have to run in a particular shoe. First and foremost, a running shoe should fit me and my feet - the fit has to be right without any restrictions! I would argue that you should feel comfortable the first time you put them on. Even the smallest inconsistencies can later turn out to be a real source of problems. If the shoe rubs or presses uncomfortably right from the start, it is de facto the wrong runner. In addition, the running shoe should in no way interfere with your own running style. If you need more stability and support , you should look at shoes in appropriate categories. At the same time, you may want to place emphasis on pronounced damping . The durability is certainly not to be neglected - after all, you want to use your new running shoes for a long time.

Explosion and Co.: What are the most important technical terms that I have to pay attention to when buying running shoes? And what do they mean?

In general, I recommend that newbies first do a treadmill analysis in order to validly determine the movement pattern of the foot and misalignments. The drop , i.e. the difference in height between the heel and forefoot, clearly has an impact on running behavior. Running shoes with a drop have a higher heel. However, a low drop can lead to increased strain on the calf muscles and Achilles tendon for beginners. The individual rolling behavior is also important, i.e. how the foot strikes and what running style ultimately goes with it. The appropriate category of running shoes can often be determined from this. At the same time, cushioning – i.e. how much padding the shoes have to absorb the impact – plays a role. The weight itself should also be taken into account - both your own body weight and that of the running shoes. Lighter runners will tend to use lighter shoes, while heavier runners may need sturdier shoes that carry more weight.

Running is easier with the right running shoes. And longer.

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Can the right running shoe really make us faster or last longer? Or is that just marketing?

This is undoubtedly a wishful thinking ! A high level of fitness and specific training with a high degree of variability are of course the basis. A shoe alone cannot perform miracles. However , the right running shoe can provide optimal support for fast and sustained running. Just as an unsuitable shoe can prevent us from running quickly or sustainably, despite excellent preparation. We achieve special performance when we use a lighter running shoe, ideally a real competition shoe . Compared to conventional running shoes for training, this can be up to 100 grams per shoe. There are also lightweight running shoes that have excellent cushioning and provide the necessary stability. Long distances can therefore be covered very comfortably and ultimately more pleasantly. The right running shoes can make the difference , but only if your own training input is right.

The big question: Which running shoe is right for me? If I want to buy running shoes, what's the best way to do it? And where should I buy running shoes? Online, in a specialist store? What do you advise me?

When choosing running shoes, you should first ask yourself a few key questions , such as: How fast or slow can I and do I want to run? Which routes do I want to complete on which surface? How important are dynamics, flexibility, weight or comfort to me? The answers will sometimes be very different. Ideally, you have already completed a treadmill analysis beforehand. With all the answers and information in my luggage, I would then seek the interview in a specialist shop . In this way, very good recommendations for the right running shoes can be made in a targeted manner. I would then slip into the selected shoe at a trusted retailer to determine the correct size and check the fit. It happens that new models in particular vary in size. A half or full size can make the difference. However, online shopping requires some experience , otherwise the online shopping trip ends in an annoying blind flight.

Is one pair of shoes enough for every type of run? Or should you have a few models in your shoe closet? Which running shoe is “the best” for which surface?

Ideally, you should do your running training in a variety of ways , and the same goes for your running shoes. Depending on which unit is involved, you should use a special model. If I always wear the same running shoes for all sessions, I not only increase the wear and tear enormously, but also increase my own risk of injury . There's nothing wrong with three or four pairs of running shoes that differ slightly in terms of drop, weight, cushioning and flexibility. For long runs, a comfortable, possibly stable and well-cushioned running shoe is recommended, while for tempo runs a lightweight trainer or, for very fast runners, even a carbon plate rocket is conceivable. It can even make a difference whether you want to do tempo sessions with a carbon plate or a nylon plate. The latter is noticeably more flexible and less stiff, but still provides a high level of propulsion. There are also some brilliant all-round running shoes that are suitable for both tempo sessions and long runs. The selection is almost huge, it's best to try something out and get several opinions.

What are the absolute no-gos when it comes to finding running shoes?

For example, running in shoes that the elite wear but that don't fit your own feet at all. For example, I have wide feet, so I need slightly wider running shoes. With running shoes that are too narrow, I give up completely unnerved after just a few kilometers. The wrong shoes not only cause discomfort, they can also cause blisters or friction. Likewise: buying new running shoes in completely the wrong size. The shoe should not be too small; it is better to choose half a size larger. A no-go is certainly to choose running shoes that are too heavy , even though the manufacturer claims the opposite. What good is a shoe that only restricts and burdens me? Ideally, running should feel light on your feet. Or also: shoelaces that constantly come untied and force you to stop and re-tie them. Upper material that is constructed too hard and stiff will only cause frustration in the long run. It is always important to find out more about the potential shoes and take a closer look. Sometimes deteriorations compared to previous models can also be seen!

How important is the look of my running shoes? Just style or is there more to it?

First and foremost, the shoe should fit you technically and of course be fun and enjoyable over the desired distances. However, a particularly eye-catching appearance can actually have a positive effect on attitude and motivation. So when I stand at the starting line with the brand new 250 euro carbon plate rocket in a weird pink look, it can have a pretty inspiring effect . This in turn can be the basis for getting even more out of yourself on competition day X. Apart from that, running shoes should of course fit your own running style. However, once you have found the right running shoe, there is nothing wrong with a particularly eye-catching appearance. Above all, you have to like it yourself!

How do you recognize expired running shoes? And how often should I change my running shoes or buy new running shoes?

This cannot be generalized and certainly depends on running style, weight, surface and material. If there is excessive abrasion on the sole of the shoe in the ball and heel area or if the cushioning properties - such as wrinkles or cracks - are decreasing , then this could be an indication of particular wear. The same applies to decreasing grip properties - worn soles not only make you slip more quickly, especially on wet floors, but can also seriously injure yourself. New running shoes should last a few hundred kilometers - usually 500 or 600 kilometers at least. However, most carbon plate rockets only last a few hundred kilometers. Otherwise: Running shoes can be used as long as they are fully functional . So if there is no particular damage to be found and the running feels smooth, there is nothing wrong with using it. If you want to be on the safe side, you can use numerous running apps to track the mileage of the shoes you use so that you can replace your old shoe with a new model in good time.

And last but not least: famous last words and what you always wanted to say!

The running shoe market has become increasingly confusing in recent years. When it comes to product breadth and depth, manufacturers are now outdoing each other. Despite the prevailing confusion, as a runner you should not allow yourself to be unsettled. Although there are numerous, relatively good running shoe guides on the Internet , an individual consultation with a specialist retailer is and remains the best approach to finding the ideal and really suitable running shoe. Because the small nuances that make the difference are usually only recognized by professionals.

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