Which shoes should I choose for jogging 5 to 10 kilometers

It is recommended to choose shock-absorbing and supportive running shoes for jogging 5 to 10 kilometers. These types of running shoes can effectively reduce joint impact and are suitable for medium to long distance running needs. The main considerations include sole material, arch support, breathability, and weight.

1. Sole Material

The midsole should be made of high resilience materials such as EVA or polyurethane, and the forefoot thickness is recommended to exceed 20 millimeters to distribute pressure. A gel or air cushion structure should be added to the heel to absorb the impact force up to 3 times of the body weight when landing. The outsole should be equipped with wear-resistant rubber, and the pattern design should balance grip and drainage.

2. Arch Support

The insole should have a dynamic support system, and there should be TPU stabilizing plates at the inner longitudinal arch to prevent excessive internal rotation. The arch height should match the common mid to low arch characteristics of Asians, and the heel cup hardness should be between 35-45 degrees to ensure heel stability. When trying on, feel that there is no pressure on the arch of the foot and no sliding phenomenon.

3. Breathability

The upper of the shoe should be made of single-layer engineering mesh fabric with hot melt film support, and the density of breathable holes should not be less than 15 per square centimeter. Breathable elastic fabric should be added to the forefoot area, and the tongue should be 3D cut to avoid rubbing against the instep. Summer styles may consider hollow out structures, but it is necessary to ensure the integrity of arch support.

4. Weight Control

The weight of a single shoe should be controlled within the range of 250-300 grams, as excessive weight will increase the load on the anterior tibial muscle. Adopting seamless splicing technology to reduce the weight of glue, flat quick release styles are recommended for shoelaces. The racing training model can be appropriately reduced to 220 grams, but sufficient cushioning performance needs to be maintained.

5. Key points for trying on

Try on when your feet are swollen in the afternoon, leaving 1 centimeter of space in the forefoot. After tying the shoelaces tightly, do a tiptoe test to check if the heel slides. Simulate running movements on hard surfaces and feel if the pressure distribution on the soles of the feet is even. It is recommended to bring commonly used running socks to try on to ensure compatibility during actual exercise. Regular replacement of running shoes can effectively prevent sports injuries. When the tread wear of the shoes exceeds 50% or the cumulative mileage exceeds 800 kilometers, they need to be replaced. Foot muscles should be relaxed before and after running, and using compression socks can improve blood circulation efficiency. Different road surfaces should choose corresponding shoe styles, with emphasis on cushioning for highway running and enhanced anti-skid for off-road running. Establishing a running log to record the usage experience of each pair of shoes can help find the most suitable shoe type.