We've all seen Harry Potter, right? Hope so. We quickly learn the importance of a wizard's wand and that the wand chooses their wizard. Harry's wand made out pretty well, didn't he? For runners, the shoe chooses the individual. Each person's foot connects with a running shoe entirely different than the next. High arch, low arch, no arch, wide foot, narrow foot, tiny foot, every kind of foot, foot! Once you have found a running shoe, or shall I say once the shoe chooses you-- give your shoe a chance. If it works and you walk away with no black toes, blisters, soreness or shin splints oh and there comfy--you've found prince charming. Oh, and hang on tight. I've worn the same brand and same style (Mizuno wave precision) running shoe for almost 12 years. Now, it took a lot of frogs to get to my prince....but a prince my shoe is indeed!
One question I'm frequently asked is how often do we need to replace our running shoes? While I'm extremely flattered that people look to me for answers, I'm no Doctor. But..what I do have is running experience. I have been a "runner" for over 14 years--woowzers! So, I've compiled some helpful "shoe tips" that are based solely on my own experience as well as running advice from other senior runners. *Very impressive senior runners I may add*
Number one--listen to your body. Everyone's body is different. What works for some doesn't necessarily work for others. I will stress the fact that wearing old shoes that are overused can be a contributing factor to injuries. Number 2-- just how often do you wear your shoes outside of the gym or running? Most of us wear our running shoes for more than just "running" so those miles count too! If possible, try purchasing tennis shoes for activities outside of running.... otherwise don't forget to include any daily use into account.
I'm a 1-10 miles a week runner: If you run up to ten miles a week your shoe lifespan can last as long as 6-8 months. Remember, listen to your body. If you feel an ache around your knees, shins or ankles--your body is telling you something is wrong.
I'm a 11-30 miles a week runner: If you run up to 30 miles a week I would suggest replacing your running shoes every 3-4 months.
I'm a 31 + miles a week runner: If you run 30 miles or more a week I would suggest replacing your running shoes every 2-3 months.
Heel Test: One little trick I've learned is what I'd like to call the heel test. If you can squeeze the cushion of your heel and it squeezes like a sponge, the cushion has been overworked and its time to get a new shoe. If the heel is hard when you squeeze it and does not give--your shoes are in good shape.
I cannot stress enough how important it is to listen to your body. If you feel like you're pounding on the pavement, chances are ........ you are, and the shoe is either worn out or the cushion just isn't enough cushion for you. If your knee aches when you run, your shoes aren't a great match for you or it's time to get new shoes.
Injuries: If you feel like you're flirting with an injury, wearing the wrong shoe could be causing the pain. Try switching shoes. If that doesn't work, then it's the good ol' Process of Elimination trick-- switch different surfaces to run on, reduce mileage, and if nothing else works--go see a Dr.
That's a wrap for the day but if I think of anything else I will blog it,
Signed The Mrs.
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