ЛУЧШИЕ и ХУДШИЕ КРОССОВКИ ДЛЯ БЕГА (по научным данным). В чём бегать новичкам.

Which running shoes improve running efficiency and protect against running injuries?    • ЛУЧШИЕ и ХУДШИЕ КРОССОВКИ ДЛЯ БЕГА (по нау...   I compare carbon fiber running shoes, shoes with maximum cushioning, minimalist running shoes, and spikes based on their effectiveness and injury risk. 🤝 Thanks to Boosty subscribers for supporting the channel! Like what I do? Subscribe to Boosty https://boosty.to/vesninrun. RESEARCH https://www.frontiersin.org/journals/... https://pmc.ncbi.nlm.nih.gov/articles... https://www.frontiersin.org/journals/... https://www.nature.com/articles/s4159... https://www.frontiersin.org/journals/... https://www.nature.com/articles/s4159... https://pmc.ncbi.nlm.nih.gov/articles... https://pubmed.ncbi.nlm.nih.gov/35993... https://www.frontiersin.org/journals/... https://pubmed.ncbi.nlm.nih.gov/38815... CONTENTS Running Shoes: The Best and Worst According to Science – The Truth About Carbon, Foam, and Minimalism In this video, I analyze running shoes from a performance and safety perspective. No marketing or promises – just scientific data. I compare different types of shoes and explain how they affect running, efficiency, and injury risk. We'll start with shoes with carbon plates. They are indeed more efficient, but the gain is small—about 2-3%. This is confirmed by research and the manufacturers themselves. The plate partially disengages the foot, but there is no evidence of increased injury risk. For racing, these running shoes remain the best option. Next are minimalist running shoes. They allow the foot to work at full capacity. If the foot and Achilles are developed, the natural mechanisms of cushioning and energy return are fully engaged. These shoes are lighter, which means the foot's inertia is reduced and running efficiency is increased. However, when transitioning, technique changes, and without adaptation, the risk of injury increases. Gradually adapting to this change makes the foot stronger and stiffer, which improves cushioning. I'll separately examine maximalist running shoes with thick soles. Research doesn't confirm a reduction in injuries due to additional foam. The body is less sensitive to the surface, and sometimes impact forces even increase. However, such shoes don't provide any performance gains. Their main advantage is comfort. If they're comfortable, they're fine to use, but don't expect protection or improved performance. I'd also like to mention corrective running shoes for pronation. Despite aggressive advertising, scientific data doesn't show a reduction in injuries. In some cases, injuries increase. Researchers recommend choosing lightweight, comfortable shoes without additional support, even for those with specific foot conditions. Finally, spikes. These are the most effective running shoes for track: extremely lightweight, with a rigid plate and sometimes with high-tech foam. They provide an additional performance boost, but require proper technique and gradual adaptation. A sudden transition can overload the Achilles tendon. Watch until the end to understand which running shoes actually work and which are just marketing hype. Timestamps 00:00 Introduction and Evaluation Criteria 00:00:37 Carbon Running Shoes: Efficiency and Safety 00:01:56 Minimalist Running Shoes: Pros and Cons 00:03:12 Adaptation and Impact on the Foot 00:03:49 Maximalist Running Shoes: Cushioning and Myths 00:05:09 Foam Efficiency and Comfort 00:05:51 Corrective Running Shoes and Pronation 00:07:17 Spikes: Maximum Efficiency 00:08:00 Risks and Adaptation 00:08:41 Summary ABOUT ME • Started running at 42. I've been running every day for over 1,200 days. • Run 365 consecutive half marathons at age 45. • Train to run 3 km in 9 minutes. My plan and program: https://boosty.to/vesninrun/posts/417... SOCIAL MEDIA ✅ Strava   / strava   ✅ Telegram: https://t.me/vesninrun ✅ Instagram   / vesnin_sergey   MY BUSINESS https://reconcept.ru | I create sales-driven ranking websites + attract clients from Yandex and Google. COLLABORATION AND IDEAS: [email protected] #runningsneakers #runningshoes #runningsneakers #adidassneakers #nikesneakers #2026sneakers #choosesneakers #whattorunin #runninggear #carbonsneakers #minimalistsneakers #cushionedsneakers #marathonflats #spikes how to choose running shoes, which running shoes to buy, the best running shoes, slow running shoes, fast running shoes, carbon plate running shoes