Recently, the popularity of various running events has been growing (almost every big city has its own half marathon), as well as running clubs (from small amateur ones to all-Russian ones, such as I love Running). No doubt it's great. Beginners coming into the world of running always ask two main questions: what to run in. Every day I answer questions from blog readers, among them there are experienced runners who have owned several models of running shoes, and it is easier for them to give the right advice. It is much more difficult to give competent advice to a beginner. Instead, today I'll share a few tips.

1. You need to go to a specialized running store. It will be very difficult for you to give competent advice, since you have no history of running in different models of running shoes. Thus, I recommend going to a local running store with experienced and knowledgeable employees who can help you. By local running store, I mean a store that specializes in running gear, not a shoe store in a mall or a big box sporting goods store. You need to talk to people who know runners and know about running shoes.

2. Try on different models of sneakers. There are many types of running shoes that cover different ranges of softness, comfort, and ease on your feet. I recommend trying a wide range of shoes, from light, flexible marathon shoes to very soft training styles. Try different brands of sneakers. A good store will let you try out the shoes on a short run on the treadmill. The best model is one that makes you feel comfortable while running, not just standing in it.

3. Be sure to choose the right sneaker size. Women love to wear all their shoes "butt-toe". I recently came across a girl who for years had been wearing sneakers that were too small for her. After my advice to go up a size in running shoes, she said that she had never been so comfortable running in training. There should be a margin of 7-10mm around the toes. Don't be afraid to take extra sneakers, as it makes sense. Your legs will thank you in the long run!

4. Pay attention to the width of the shoes. We all know that sneakers have different lengths, but it is worth paying attention to the width, since this parameter varies not only from brand to brand, but also among the model range of the same brand. You should aim for the shoe to fit snugly but comfortably in the midfoot and back and not be too constrictive in the toe box. The width of the toe box is probably the most variable dimension in a running shoe. If in the toe part of the sneakers the big toe is excessively pressed against the second, then it is too narrow (or you need to take a model one size larger). Another good test is if you can comfortably move your fingers up and down and move your thumb slightly to the side, then you have chosen the right width model.

5. During your short treadmill test, remember a few things. As mentioned above, the best option when choosing running shoes is to be able to take several models with you for short runs. Try to understand how flexible the midsole of the model you are testing is (some like it softer, some like it harder), how well the sneaker flexes, and whether you feel any unpleasant chafing inside. The perfect shoe is one that disappears on your feet.

6. More expensive does not necessarily mean better. Sneakers are getting more expensive every day, and there are even some models that cost around $200. Understand that more expensive doesn't necessarily mean better, and if you feel like you're being forced to buy the most expensive running shoes in the range, then you might not be in the best running store. My favorite sneakers were priced at about $110, and there are plenty of other great styles you can get for much less. There's no need to spend all your money on your first pair of sneakers.

7. Arch height and - do not be intimidated by these terms. For a long time, arch height and pronation have been considered among the most important factors in shoe selection. Some stores and running brands still use this method. The store in my town still has one of those fancy machines that scans your arch and makes shoe recommendations (neutral or stability) based on the result. The problem with this approach is that there has never been any solid scientific evidence to support it, and over the past few years we have learned that it is not a good thing at all. Arch height and pronation can be part of the shoe selection conversation, but they shouldn't be the basis, and if you're told you need a certain shoe to control your pronation, be careful. Pronation is a completely natural movement, and sometimes letting the foot move the way it wants to move is better than trying to control it (there are times when there may be some benefit in controlling pronation, but this applies to injuries that are only related to overpronation). Once again, let comfort be your guide to how you feel while running - it's more important than the pronation category you claim to be in.

8. Take your time when buying new shoes. Before choosing a new model, take a few runs in your old running shoes and take note of what you like and don't like. This valuable information will help in choosing a new model. The more data we have, the easier it is to make a shoe recommendation.

9. Be careful with expensive insoles. Some stores will try to sell you premium shoe insoles. There are cases where the use of some types of ready-made insoles is justified, but I recommend holding off until you have a good reason to buy insoles or your doctor recommends them for the treatment of a specific condition.

10. Let's admit that choosing the right shoes can be quite a quest. Last year we had runners come to us who trained in 2-3 different pairs of shoes before finding the right shoes to fit their running style. The reality is that it's hard to know what's best for you until you've done a few full runs. Sometimes a shoe you liked will one day stop liking you as you get stronger and faster. Your body will change greatly as you run - you'll build muscle, strengthen your bones, ligaments and tendons, and maybe even lose weight. These changes are big, and they are the ones most people who want to achieve. But these changes can make choosing your next pair of shoes more difficult, and you should be prepared to adapt your shoes to your changing body if warranted. As you progress, it will be helpful to rotate multiple pairs of shoes throughout your training. It may cost extra, but you'll be able to enjoy your run more, and you can always donate used shoes to a good cause (and some stores will accept your old sneakers for a discount on a new model).

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2016-11-09 13:54:03 +0300

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Many new runners wonder how to choose the right running shoes to improve their technique? We will try to answer this question in as much detail as possible.

Let's try to listen to the advice of experts on how to choose running shoes. What do they say about this? Why is it so important to pay attention to the right shoes?

How are running shoes different from regular ones?

As you know, shoes for sports are different from ordinary ones. So, football boots for training in the gym must have perfect grip on the surface. For playing on grass, they are additionally equipped with spikes. Shoes for weightlifters must have a small heel and a hard sole.

The main differences between running shoes are:

  • light weight;
  • the presence of shock absorption in the heel or toe to absorb and dissipate shock overloads; in high-quality sneakers, a special gel, plastic waves or foamed polyurethane air cushion is most often used for these purposes; the location of shock-absorbing devices depends not only on the structure of a particular foot, but also on the chosen running technique;
  • high flexibility of the front part of the shoe;
  • the presence of inserts made of durable rubber or plastic to increase the resistance of the sole to abrasion;
  • asymmetrical lacing to regulate the tightness of the fit;
  • the presence of an instep support on the insole to reduce compression on the spine; Moreover, such insoles must be removable so that, if necessary, they can be replaced with orthopedic ones.


Advice! High-quality running models are not cheap. Therefore, if you use running only as a warm-up before your main workout, you don’t need to buy special sneakers. It is enough to choose any light and comfortable shoes that fit perfectly on your feet.

Shoes depending on the type of covering

To choose the “right” running shoes, you should also be guided by the type of surface. Depending on its type, sports sneakers are divided into three groups:

  • trail for running over rough terrain (for example, in a forest or park): more rigid and dense; must have a more “aggressive” tread for ideal traction with the soil;
  • running shoes: have a thinner sole and a more flexible upper;
  • designed for training on dense hard surfaces (for example, asphalt): similar to models for treadmills, but must have ideal shock absorbers to compensate for impacts.

Advice! Beginning athletes very often ask the question: “How to choose sneakers for running on asphalt”? However, running on hard paved paths is not the best solution for poor legs. If you decide to go in for sports, it is better to choose specialized treadmills for these purposes, made of rubber and with sufficient shock absorption, or conduct classes in a forest or park and run on relatively soft, springy soil.

Sneakers for women

Few people know that a woman’s foot has a different shape and proportions. This means that no matter how much you like unisex sneakers, for sports you should choose only special women's shoes that have:

  • additional height in the heel area; such shoes significantly reduce the risk of damage to the Achilles (heel) tendon;
  • narrower block;
  • softer cushioning.

An exception to the above rules is “marathon” shoes intended for competitions. When creating it, the main emphasis is on reducing the weight of the sneakers. However, they are not intended for constant training.


Advice! When choosing running shoes, be sure to take your own weight into account. The less trained your muscles and the greater your body weight, the more cushioning your shoes should have. To protect joints from premature wear and partially relieve the load on ligaments and tendons, people with increased body weight should also select models with thicker protectors.

Categories Stability and Neutral. Flat feet

Without going into terminology, let's try to explain what Stability and Neutral shoes are. The fact is that some people involuntarily turn their feet slightly outward when walking or running. This type of gait is sometimes called “ballet gait.” Special shoes are also needed for people who are slightly clubbed when walking or running (here we do not mean foot defects, for which special custom-made shoes are needed, but specifically the peculiarities of their gait).

Thus, depending on the type of foot placement, manufacturers offer several types of running shoes that have a special cut:

  • marked Neutral: with special shock absorbers located on the sides of the foot, for people who place their feet slightly to the side (clubfoot);
  • shoes for people with “ballet” feet; are marked Stability.

There is no need to be embarrassed and examine your feet in the store for clubfoot, flat feet or a “ballet” gait. In ordinary life, few people notice these small defects. When choosing comfortable and safe shoes for sports, the features of foot placement can be decisive. Moreover, people with an ideal gait are not so common - for example, more than 20% of the population suffers from flat feet alone.

Advice!If you have transverse or longitudinal flat feet, special orthopedic insoles (instep supports) should be inserted into running shoes, designed to reduce the load on the musculoskeletal system and reduce the risk of injury.

Choosing shoes according to the season

If the summer season ends and autumn comes, it’s time to change your sports shoes. Lightweight and breathable summer models, unfortunately, get wet too quickly, and it is not advisable to use them for the autumn-spring period.


Even if the products are made of fabric, it is not at all necessary that they will get wet. For example, sneakers made using Gore-tex membrane technology. (marked g-tx), have excellent ventilation properties and almost absolute waterproofness.

For the autumn-spring period, you can also purchase high-quality fabric sneakers with a special water-repellent impregnation. Of course, you still shouldn’t climb into deep puddles or run through the snow in them, but in damp, humid weather they will provide reliable protection for your feet.

Products for winter should be made of denser materials that can retain heat. Taking into account warm socks, you should take them 0.5 sizes larger than usual. The tread of such shoes should be more stable and grip the surface better than in summer shoes.

Advice!How to choose running shoes for winter? When buying winter sneakers, be sure to take with you the socks in which you plan to play sports. This will help you determine the correct size.


Training and marathon sneakers

Depending on their purpose, running shoes are divided into:

  • regular training;
  • those intended only for competitions, including marathons, have a thinner sole and weight, but the foot in them is much less protected from physical influences.

Advice! Even though competition shoes are very light and comfortable, they should never be used for training. After all, the degree of protection of the foot in them is reduced to a minimum.

Sneakers from Nike

It's not for nothing that these shoes received the title of the best running shoes. Its distinctive feature is the “waffle” sole, which not only reduces their weight, but also increases the pushing force when running. It was this patented invention that made this manufacturer a leader.




Since most of us shift from heel to toe when walking or running, Nike's sole is quite hard, but the toe is softer and more elastic. A foam air cushion is used as a shock absorber.

Advice! How to choose Nike running shoes? “Real” sneakers from this company have a sole made of a complex composite material. Another characteristic detail of such shoes is a small, neat label stitched to the inside of the tongue.

Asics sneakers

The Japanese company Asics, which has its own research institute for studying running shoes, also deserves utmost attention. The upper of these shoes is quite dense and perfectly protects your feet from dust and moisture. The Japanese use a special gel block as a shock absorber.


You can choose two types of Asics running shoes:

Advice! When choosing Asics shoes, you should definitely pay attention to their weight. Fake sneakers use heavier and cheaper materials.


Pay attention to the sole too. In most cases, it is made using Trusstic technology from cast elements in the middle part. In this case, the Japanese, naturally, do not use ordinary rubber or cheap plastic.

Reebok Products

Not only are these sneakers among the most aesthetically pleasing, but they are also lightweight, making them ideal for sports. The upper of these shoes is constructed using Reebok NanoWeb technology and has a ventilated mesh. It securely holds the foot at any bend of the foot and significantly reduces the risk of injury.




The Reebok outsole is designed for high speed and has excellent traction. For comfortable running, the manufacturer has created products with the most flexible and soft sole.

Advice!When choosing Reebok products, you should pay attention to the quality of the seams - from a real manufacturer they are perfect. Fake specimens often have traces of glue, burrs and a strong, distinct smell of chemicals. The authenticity of the product can also be judged by the packaging: it must be made of the same quality as the shoes themselves.

Adidas sneakers

These products are made on a thin, but very durable and flexible sole using QuickStrike technology. Americans offer two main types of running shoes:

  • Climacool Ride: breathable with foot ventilation and intensive heat and moisture removal with a breathable mesh upper, a special perforated insole and ventilation inserts in the sole;



Advice! If you do not have the opportunity to purchase Adidas in a specialized store of this company, be sure to check out the manufacturer’s official website. Compare the color you choose in the store with those offered on the website. It is quite possible that Adidas simply does not produce such colors. Please also note that the Adidas logo should be embossed and not in the form of a sticker. These same tips can be used when choosing shoes from other brands.

At the end of the article, we will try to briefly describe the main points that you should also definitely pay attention to when choosing running shoes:

  • Even new sneakers shouldn’t fit snugly on your feet—you should be able to move your toes a little.
  • Don't listen to salespeople trying to convince you that sneakers will stretch over time and fit your feet as they should. There is no need to specially break in good shoes.

  • To avoid the wrong size, never go to a fitting in the evening with swollen legs after a long day of work.
  • To accurately select your running shoe size, it is better to take a special foot test using an iStep scanner. Moreover, such a scanner is capable of not only perfectly accurately determining your size, but also the type of arch of your foot, the pressure force of individual areas and other parameters. Centers selling sports shoes also test selected shoes on treadmills.

Running is a complex exercise that involves a fairly large muscle group. To run every day and enjoy this sport, you need to have shoes that will always be comfortable. Special running shoes are best. They were specifically designed for runners and athletics. How to choose good running shoes? At first glance, everything is very simple. In modern stores there is simply a huge assortment of such goods. But, as practice shows, out of this whole bunch of proposals, only one pair is ideal.

Is the brand important?

By trusting famous brands and brands, you can be completely confident that under the guise of good sneakers they won’t slip in some outright crap. The most important thing is to beware of fakes. Asics running shoes are considered the most popular among “old” runners. They have gained immense popularity in the modern market. Nike running shoes are also known. You need to beware of counterfeits of this brand, especially since it is one of the most counterfeited brands of shoes. You need to protect yourself from low-quality goods.

Cheap shoes or expensive ones?

To make every workout convenient and comfortable, shoes must be of high quality. Of course, such a product is difficult to find, because now mostly cheap Chinese sneakers are sold en masse, which are simply terrible in quality. People are attracted by the very reasonable price of such a product, but its quality leaves much to be desired. For regular training, you only need high-tech and high-quality shoes that will protect your foot from all kinds of injuries. Only in such shoes can a person feel as comfortable as possible.

There are exceptions: if there is no opportunity to run as such, and the chance comes once every five years, then in such cases shoes from an inexpensive range will do. From infrequent loads, such a thing will not wear out and deteriorate too quickly, so you can save on sneakers.

Price is not always quality

Unfortunately, the stereotype has long been established that expensive things are of better quality. This is wrong. Many reviews tell the story of buyers who decided not to skimp on themselves and on sneakers. Having bought the most expensive model, they received in return a product of terrible quality that was not worth the money. Price alone does not indicate quality. You need to approach each model individually, assessing its advantages and disadvantages, and only then look at the price tag. Only if the sneakers fit perfectly is it worth buying them. Any shadow of doubt? Set aside the item.

Running shoes: how to choose?

First of all, you don’t need to focus on appearance. Running shoes must be ideal in several respects: comfort, material, thickness and sole material.

The best option for such sneakers is a leather “upper” with thick fabric inserts. This combination can ideally perform all the necessary functions. Thick leather is responsible for the frame, preventing the sneakers from becoming too deformed during running and various physical activities; the textile inserts will “breathe”, removing excess moisture out. In such models it will be very comfortable and pleasant to play sports.

The next step is to pay attention to the sole. It is this part of the shoe that is the most important, since it bears all the load while running. What material should it be made of? The ideal sole for running shoes is made of a porous material. All this is not without reason. A material with a large number of pores has a spring effect. Each time you land on your foot, this material will guarantee a soft landing. This is what helps protect the leg and all joints from unpleasant injuries.

Before purchasing, be sure to inspect the chosen pair so that everything is in order. The glue should not come out or protrude anywhere. This is the first sign that screams about the poor quality of this product. There is a possibility that such a sneaker will come apart after several intense workouts.

To ensure the good quality of the product offered, you just need to bend one sneaker in half. If there are no cracks or crevices where the upper leather part meets the sole itself, then it is most likely a decent product. At least the sole will hold securely in it.

Does the weight of shoes matter?

Has anyone ever paid attention to the weight of shoes? It is very important that it is light and does not impede movement in any way. Special Asics running shoes are very lightweight. The lighter the shoe, the better for the runner. Men's running shoes should weigh only about two hundred and fifty grams. Of course, depending on the size. And women's running shoes should weigh about two hundred grams.

There are special Nike branded running sneakers of the AirMax series (maximum airiness). Their thick sole made of soft and porous material springs very well. In addition, in place of the heel they have a special gel insert inserted, which simultaneously serves both for aesthetics and for a greater spring effect. Their comfortable shape helps when running. Your feet will be comfortable inside, as a layer of dense fabric absorbs all excess moisture and removes it outside. The weight of this model is very light, which is why it has become so popular in running sports. These are special running shoes of high quality.

Outsole: what you need to know when choosing running shoes

Since the basis of any shoe is the sole, when choosing running shoes you need to pay special attention to it. It must be of very high quality so that the shoes can last a very long time.

A sole that is too soft will wear out very quickly, so you need to choose a model that is not too soft. At the same time, the sole should bend in the middle so as not to create discomfort while walking or running.

One of the important factors is thickness. Too little thickness means poor spring effect. Again, running shoes that are too high will cause your foot to stand unsteadily, which can lead to injury. The thicker the sole, the heavier the sneaker, which means the higher the load on the legs and joints. When checking the thickness of the sole, you need to adhere to the “golden mean” rule.

For greater comfort, the sole in the front part (toe) should be about one centimeter thick, and on the heel - two to two and a half centimeters. Inserts made of a special gel are welcome, which helps to spring. Adidas and Nike running shoes are known for their good soles. You can rely on their quality.

Usually, in good sneakers, manufacturers glue a hard padding to the soft porous layer, which will always be in contact with the ground. This is done so that the soft and porous layer does not wear off very quickly. There should also be treads that provide good grip. They shouldn’t be as “aggressive” as they are on football boots, but you can’t do without them anyway.

Is ventilation necessary?

Some running shoe manufacturers make special ventilation holes at the heel to help the foot “breathe” better. This gas exchange is beneficial. Thanks to the ventilation holes, the foot does not sweat as much. If you have a problem with excessive sweating, then it is best to take running shoes with ventilation.

Sneaker care

People often forget that you also need to take care of any shoes. In order for brand new, high-quality running sneakers to last for a very long time, you need to remember a few very simple rules.

If these are running shoes, then you shouldn't wear them every day or play football. You can only run in them. That's what they were created for. It is best to wash them once a month to maintain the hygiene and cleanliness of the shoes themselves, and after washing, do not dry them on a radiator or with a hairdryer. The best option is to let them dry on their own or use a special dryer. If you follow these simple rules, good running shoes will last a long time!

While jogging, the athlete's muscles and joints experience enormous stress from impacts on the ground. Therefore, the most important component of an athlete's equipment is running shoes. Properly selected shoes guarantee running without discomfort and injury.

Famous triathlete and coach Joe Friel in one of his interviews he said: “Running shoes have become so technologically advanced that the wrong pair of sneakers can cause injury.” And we couldn't agree more! Broken nails, calluses, pain in the feet, knees and back are the most common injuries from training in the wrong shoes.

Therefore, today we propose to understand one difficult question: what should you consider when choosing sneakers? We are a manufacturer of high-tech footwear Under Armor and shoe selection specialist at RunLab store Igor Brykov We have collected tips that will help you not to get lost in the assortment and purchase that perfect running pair.

Universal rules

  • Size. The shoe size should be chosen so that the big toe does not reach the toe of the sneaker by at least 3-4 millimeters. What is this connected with? When running, the foot increases in length and width, and if you choose the right size sneakers, running will not bring pleasure, but only injury. For the same reason, it is better to try on sneakers in the evening, when the foot is swollen from daytime activity. For fitting, it is worth bringing your running socks and orthotics with you, if you use them.
  • The weight of a pair of sneakers.“Light sneakers are not always good. Lightweight models are suitable for competitions so that the shoes feel as little as possible on the foot. The weight of the sneaker comes from shock-absorbing inserts, fixing elements and other technological solutions. They will help you feel good the day after the race. But a pair should not be heavier than 400 g,” Igor Brykov, shoe selection specialist at the RunLab store.
  • Sole and upper of the sneaker must be flexible and soft in the front part. Pay attention to the inserts made of abrasion-resistant rubber; in most cases, they are located in the heel and on the outside of the toe of the sneaker, where the main load falls.
  • Depreciation. Most often it is located in the heel, sometimes it is also present in the toe; there is also an option when the shock-absorbing cushion is evenly distributed throughout the sole. All manufacturers of high-quality running shoes indicate exactly where the shock-absorbing inserts are located in the sneakers.

Every six months, global shoe brands release new models, the development of which focuses on shock absorption and manufacturability.
For example, a new product of the season from Under Amour is the UA HOVR line of running sneakers, which consists of two models: Sonic and Phantom. Thanks to innovative materials and shock absorption, they provide excellent shock absorption and energy return. Therefore, the runner retains a feeling of “zero gravity” regardless of the distance covered. If we talk about the sole as a whole, it is very durable and does not wear out.

Rigid elements of the upper of the sneaker are allowed only in the heel area. But they should not be in contact with the leg, rubbing or putting pressure on the Achilles tendon. The sneaker must support the foot. If this is running on mountains or a sandy surface, the foot periodically does not stand up straight: if it is poorly secured, it will fall out and the athlete will be injured. When running on asphalt, rigid fixation is not needed, because the asphalt surface is smooth and the movement occurs in a straight line. Moderate support should be felt in the heel and midfoot, otherwise the legs will cramp.

  • Lacing Ideally, it should be located asymmetrically on the sneaker, closer to the inside of the foot. It is better if the lacing loops are not united by a single rigid strip. They should be able to move slightly so that the shoe can fit more tightly on the foot.
  • Breathable technology. Running shoes are never made of leather or other poorly breathable materials. Ventilation is especially important for long-distance runners. From the line of new products, we advise you to pay attention to HOVR Sonic. The flat woven upper provides excellent ventilation.

This is interesting! The proportions of a woman's foot on average differ from the proportions of a man's: a woman's foot is narrower. In addition, it is worth remembering that the average weight of a male runner is 80 kg, and a female runner is 55-60 kg, so a girl may find a male model of running shoes stiff. Girls, if you decide to buy a men's model, choose a low degree of shock absorption and a last that is not too wide.

Choosing sneakers based on surface

An important factor when choosing running shoes is the surface on which you plan to run. The sole of the sneaker primarily depends on this.

  • For running on treadmills, asphalt and other hard, flat surfaces, a flat, soft sole is suitable.
  • For dirt paths and soft soils, a stiffer sole with tread is selected. The tread is the grooved bottom of the shoe with indentations and grooves that improve traction and rebound.
  • through the forest and in bad weather requires an even more aggressive tread, and sometimes iron spikes, so as not to slip on the trunks of fallen trees, ice, etc. Also, these soles are made rigid to protect the athlete’s foot from all kinds of sharp stones and snags. In addition to the sole, off-road shoes often have reinforced mesh, which is more difficult to damage.

“For long recovery runs or running at low heart rates, cushioning is important; running shoes should absorb the shock load on the joints. Speed ​​training with higher heart rate zones requires more responsive shoes that will allow you to better feel the surface, and not get bogged down in a soft sole,” - Igor Brykov, shoe selection specialist at the RunLab store.

What is pronation?

Contrary to misconception, don't just buy the first pair of running shoes that fit. First, you should determine your type of pronation.

Pronation is a natural movement that causes the foot to roll inward. Due to the structural features of the foot, some runners experience:

  • insufficient pronation (hypopronation);
  • excessive (overpronation);
  • absence of foot rolls - neutral pronation.

Gait analysis, a wet test, or careful observation of a running person's foot during landing and takeoff can help determine pronation.
Gait analysis. How does this happen? You take turns putting on different sneakers, selected especially for you. Evaluate your feelings, convenience and comfort. At this time, the consultant records your run on the treadmill on camera. Then the recording is analyzed using a special testing program: the angles in the joints of the legs are determined at various phases of running, the general position of the body and posture are examined.

UnderArmour, as a manufacturer of performance running shoes, offers running shoes with additional foot stability for runners who tend to overpronate.

“Even correctly selected sneakers only solve the problem of hypo-/overpronation by 30%, the rest depends on the person. For example, it is recommended to perform exercises to develop small muscles of the foot and stabilization,” - Igor Brykov, shoe selection specialist at the RunLab store.

After carefully choosing a running pair, listen to how you feel: walk around in your new sneakers, jump, run on the treadmill. If nothing rubs or presses anywhere, this is “that” ideal pair of running sneakers.