Kiedy zmieniać buty biegowe

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Wiele osób pytało mnie, kiedy przyjdzie pora na zmianę butów na nowsze, na czym się opierać przy podejmowaniu decyzji „że to już” i po czym poznać, że ich buty już mają dość.  Zapytałem więc o opinię Kubę Wiśniewskiego, eksperta Nike Running, redaktora Runner’s World i współorganizatora Tarta Running. Zapraszam do czytania.

Kiedy buty przebiegają na emeryturę? [Kuba Wiśniewski]

Czasem mam wrażenie, że na większość tego typu pytań odpowiedź jest jedna: „To zależy”. Mogę powiedzieć, kiedy ja wymieniam buty i kiedy radzę wymieniać buty swoim podopiecznym. Jednak to, jak szybko buty się zużywają, zależy od ich przeznaczenia (startowe szybciej, treningowe wolniej), od wagi i stylu biegania użytkownika, od nawierzchni, regularnej konserwacji, a nawet pory roku. Poniższe sugestie dotyczą przeciętnych butów treningowych, używanych przez średniozaawansowaną osobę… zgodnie z przeznaczeniem.

W większości przypadków zewnętrzne oznaki eksploatacji buta nie nadążają za faktycznym zużyciem podeszwy środkowej i znajdujących się w niej systemów amortyzujących. To znaczy: but wygląda nieźle, po założeniu leży jak ulał, a jak go upierzemy, to wydaje się mieć mały przebieg. Tymczasem szczegółowe badania wykazałyby, że doszło już do znacznego obniżenia właściwości amortyzujących buta. I że w zasadzie powinien przebiec na emeryturę, jeśli my nie mamy przebiec na rentę. To o właściwościach amortyzujących głównie myślimy, mając na uwadze proces „zużywania się” butów biegowych.

Systemy na lato i na lata

Żaden system nie działa 100 lat. Pianki i żele, oprócz zbijania się, reagują w dodatku mniejszą elastycznością na niskie temperatury zewnętrzne. Systemy mechaniczne, takie jak plastykowe platformy, sprężyny, mają też kłopoty z dotrwaniem w dobrej formie do końca sezonu. Jeszcze kilka lat temu w niektórych modelach przebijały się, odkryte częściowo, poduszki gazowe.

Chociaż nadal ten rodzaj amortyzacji (w butach firmy Nike określany jako Nike Air lub Nike Air Zoom) umieszczany w strategicznych miejscach jest najbardziej żywotny. To wszystko sprawia, że buty po pewnym czasie, zamiast nas chronić, zaczynają nam wręcz szkodzić. Nawet obuwie minimalistyczne, w którym brak jest skomplikowanych systemów, staje się mniej elastyczne, a struktura bieżnika ulega naruszeniu.

Suwmiarka w ruch

Czasem trudno jest wyczuć , że but już powinien przejść na emeryturę. Jednak w moim wypadku, biegając 6000 km rocznie po prostu czuję, kiedy buty przestają mnie nieść, czuję, gdy każda nierówność terenu odbija się na podeszwie zewnętrznej, czuję, że bardziej bolą mnie kolana i stawy po dłuższych rozbieganiach. Biegam z reguły w kilku parach w jednym okresie, więc mogę porównać wrażenia z użytkowania pomiędzy poszczególnymi modelami.

Mniej zaawansowanym biegaczom proponuję systematyczne sprawdzanie wysokości podeszwy za pomocą suwmiarki (tak, tak, to nie żart) oraz stopień odkształcenia i wytarcia wkładki . To oczywiście zewnętrzne, ale z reguły miarodajne oznaki zmęczenia obuwia. Gdy oceniamy starcie podeszwy w obrębie pięty, popatrzmy, czy „wolnostojące” buty stoją prosto, czy przypadkiem nie stykają się z podłożem mniejszą powierzchnią, niż na początku. Możemy też monitorować pokonany w danej parze kilometraż, zapisując w dzienniczku treningowym , w których butach dany trening robiliśmy.

Uważam, że wstępna kontrola powinna nastąpić po pokonaniu 500 km w jednej parze, a po 1000 km nie powinniśmy raczej używać butów biegowych w celach biegowych. Sprawa jest niestety szalenie indywidualna, ale jeśli zależy nam na efektywności treningu, zdrowiu i komforcie, po prostu starajmy się nie dopuszczać tego, by w jednej parze trenować przez cały sezon.

// Kuba Wiśniewski

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Hej, jestem autorem bloga Fitback.pl . Chciałbym Ci pokazać jak możesz przedłużyć swoje życie jednocześnie korzystając i czerpiąc z każdego dnia tak jakby jutra miało nie być :) Wierzę, że warto robić to co daje radość dziś ale nie wyjdzie Ci bokiem za lat 10-15. Nie wierzę w drogę na skróty.

88 komentarzy

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