What runners are looking for – Dummy’s guide to running

“Dummy guide” for runners in 2015/16 – The most requested things

We’ve put together this list with answers to some of the most relevant questions when it comes to running shoes, or buying running shoes. We’ve been a little cheeky in calling it a “dummy guide.” That’s clearly meant with all the love it can possibly carry, because there’s definitely nothing “dummy” about it.
We at Iloebesko.dk think it would be fun to make this list, as data from, among other things, our own database, but certainly also Google, shows search trends in connection with running. And when specific things are searched for, and it turns out to be repeated, then we are sure that there is a need, among other things, for runners. After all, not everyone knows how long a pair of running shoes lasts? Or maybe what a heel landing is?
You will find some of the answers below, and you will certainly find others around this page.

How big should running shoes be?

It’s a recurring theme in the data volume. How much space should I have in my running shoes?, or how big should I buy my running shoes? There are countless different search terms that lead many to have doubts about the size of running shoes. And if you ask me, that’s understandable. First, there’s the fact that people want to know how much space there should be in the toe of a pair of running shoes, and once you’ve come up with a solution there, there’s just the fact that almost all running brands run their own size shows. So it’s understandable that people search for these terms online.

You can start by looking at our running shoe size charts HERE – or you can visit our size calculator for running shoes here

But there is actually no concrete answer to how running shoes should fit or fit. It is 110% individual. It is easy to write, but nevertheless it is like that. I have seen, tried and guided many through the purchase of running shoes over the years, and believe me, there are times when you cross yourself and think that can’t be right. But as I said, it is very individual how much space in the running shoe the individual runner wants.

I would like to give you a few tips and hints on how to assess whether there is too much or too little space in your running shoes. But remember, it is the rule that confirms the exception.

– How much space in the toe of a running shoe?ANSWER approx. 1/2 cm
Remember, if you have too much room in your running shoes, you can end up sliding around in the shoe, which can give you a pretty awful run. I would almost say, better a little too small than a little too big.

NOTE: Your feet almost always swell when they get warm – remember to allow room for that.

What are pronation running shoes?

One of life’s big questions – and yet many people don’t know it. Or just choose to look at it in a grand way, more about that later in this article. But there are 3 main concepts when we talk about running and running. There are pronation one of them.

Pronation = you lean inward when running

Neutral = You settle straight

Subination = You wind up out of – and congratulations if you do, because then you are in a small way unique. There are not very many who do it. THERE ARE MANY WHO THINK THEY DO, because when you look at your running shoe, and its wear on the sole, you often experience that the most worn part of the heel is on the outside. But that doesn’t mean that you are a subination runner. It’s just that in many cases you start your winding up here.

How do I choose running shoes?

Look, listen and feel your feet. Don’t always be fooled by a smart salesperson. If you go to a special running store, the salespeople clearly know what they are talking about. But in today’s Denmark you can (unfortunately) run into a salesperson in a sports store who is not specifically trained and specialized in running shoes, and this is where I think you should be careful. For them, in the worst cases (there are quite a few, I know) it’s only about selling you up in price. And you must never be misled by price.
You need to find a running shoe that fits your foot well and that you feel really comfortable in. Then of course there is the whole problem or challenge of running style – you can learn more about that HERE – But of course you have to be careful. I know runners who are very particular about their running style and buy shoes 100% according to it, but I also know runners who just jump in and run in the shoes they think fit best. And that is certainly successful. So listen to yourself, and maybe familiarize yourself with the concepts a little before you enter a store. You can definitely find the basic elements in our database. There are both running articles and running tools

– See our knowledge database here
– Find all our calculators and running tools here.

Can I wash my running shoes?

Yep, you can if you ask me – just not in your washing machine. There are a lot of people who do it, and there are probably also plenty of times when it works well. Lots of the newer washing machines have a lot of fancy programs that can solve that problem. but I would never do it (again) I once made a fool of myself by throwing my (favorite) running shoes in the washing machine, and what I got out of the machine was a pair of favorite running shoes, now just in a more bent version. They were clean, but they were also just about to go in the trash. The materials had simply gotten too hot, and then you risk the glue coming off, or the materials contracting.
So no washing machine – but you can easily wash your running shoes or rinse them by hand, and that way you can wash bacteria etc. out of the shoe. A little tip, please peel out the insole and wash it separately, that’s the big culprit (odour and bacteria)

How tight should a running shoe fit?

Something that is very much based on what was discussed earlier in the article about the right size for running shoes. But still, there are some who are looking for knowledge about how tight a running shoe should fit on the foot. Again, better a little too tight than running around in a plastic bag. However, it is important that you do not buy it too SMALL, it can fit snugly, but not too narrow. There is a difference. When a running shoe is too narrow, there is no room for your foot inside the running shoe and on the insole. A tight-fitting running shoe is tight in the upper, but there is room inside the shoe for your entire foot in width. Understood in the way that you can experience really annoying discomfort if you are walking/skating around in the shoe.
Personally, I like a medium fit in my running shoes. That means I don’t like my running shoes to be completely tight on my foot, then I feel like my feet can’t breathe and perform. But it’s like with the size/length. It’s very individual what you’re into.

How long do running shoes last?

It comes down to how you treat and maintain them. Boom. No, it’s probably not that simple, and that’s why you can’t say for sure that a pair of running shoes will last 1000km – because not everyone does. There are many who can do it, but there are also some who last significantly less.
There used to be a little house rule called 1km per krone (recommended retail price). But I think that’s actually becoming a bit outdated. Materials and weight optimization only make the materials more expensive, but many times the materials also become more fragile. So it’s a tug-of-war. The shoes may be more expensive, but I think the trend shows that they are becoming less durable. I must hasten to say that this is of course not general, but I hope you can follow me in the consideration that just because the materials are becoming more expensive, it is far from certain that they will become more durable.

How to tie a running shoe

IN-DI-VI-DU-ELT – in short. There are lots of methods for how you want to lace your running shoes, or how they should basically fit. Some want them to fit tightly, others think they can fit a little looser. We have previously made a guide to different options for lacing running shoes:

You will find our infographics and guide to lacing running shoes here

You can also see this good article from Aktiv Trøning about how to tie your running shoes

Why do my running shoes squeak?

Because the midsole in your running shoe is playing tricks on you. There can actually be several different reasons for this, but really you experience that your running shoes squeak after standing still for a long time (and here we are probably talking more than half a year). There are rubber elements in running shoes that can be damaged by standing still for too long – a bit like your car tires. They can also become almost useless if you store them for too long and incorrectly.
Another thing that can cause noises from your running shoes, such as a squeak or squeak, can be that the material in your midsole is worn. There is a midsole material, and many times a separate shock absorption. And the midsole is a material that consists of many, many thousands of air bubbles – they are compressed every time you take a step, and when they are worn, squeaking noises can also occur from your running shoes.

Why do my running shoes smell?

Simple question and simple answer. Because you sweat around your toes, and have a very stuffy climate inside the shoes. Quite simple. If there’s anything you can do about it, then yes. I can never completely remove the smell from some running shoes (including my own) – my sweat must obviously contain a lot of ammonia or something. But you can do yourself a favor and air your running shoes outside, and preferably with the insoles taken off. That way you air them out, they’ll smell better, but you also actually reduce the risk of bacteria forming inside the running shoe – and believe me, they’re a fantastic breeding ground for that kind of thing.

Do I need more pairs of running shoes?

How can anyone ask, of course you do, and if you ask me (not my wife) then 25 pairs is not too much at all. Joking aside. You can certainly benefit from creating a running shoe wardrobe. But you should only do so if you use the shoes as intended. You can, among other things, have running shoes for:

– Volume training
– Trail running
– Tempo race

And then many people will say that they use the volume training running shoes they have for tempo runs – and you can easily do that. It’s a bit geeky to work with lighter running shoes to cut X number of seconds off your tempo run of, for example, 10km. But there has to be room for us too, and believe me, the manufacturers love us. They’re making good money on us having one of each.
But you can easily get by with less.

If you’re planning on hiking in the forest, consider adding a pair of trail running shoes. They’re more robust, closer to the ground, and overall much better suited to going out and playing with the elements.