By now most of you know I am a competitive triathlete, therefore I run, slower than I would like right now, but nonetheless I run. This past weekend I realized I had reached the mileage limit for my current shoes and needed to replace them. You can probably get away with holding onto dress shoes a while, but clinging to an old pair of athletic shoes too long can cost you plenty.I’d like to share with you an article I read by Jeff Waddle, a freelance writer, “Running Shoes 101.” I couldn’t have said it better myself!
Running Shoes 101
Jeff Waddle, March 25, 2010
The American Academy of Podiatric Sports Medicine reports that if runners don’t replace their shoes every 350-500 miles, they face a potential litany of injuries including stress fractures, plantar fasciitis, shin splints and heel spurs. Exactly how long shoes will continue to provide the needed level of protection depends on individual size and weight. I replace mine about 3 times a year. Average runners pound their shoes on the ground around 700 times per mile so it doesn’t require an active imagination to see how shoes lose their shock absorption rather quickly. And, once that occurs, it can change your stride and alignment, meaning pain and possible injury are just down the road. So, whether you’re a marathon-worthy runner or you just like to take a spirited walk or light jog around the neighborhood, here’s what to keep in mind when you shop for new shoes.
Anatomy of a Running Shoe
In a recent article I read by Jeff Waddle he points out the heart of running shoes is EVA, a polyurethane material that makes up the mid-sole, The part of the shoe between the hard outer sole and the insole, the mid-sole delivers the protective spring and cushioning that keeps you running smoothly. It’s also the first part of the shoe to wear out as its ability to rebound diminishes with miles logged. The article explains that it’s the technical mid-sole or EVA upgrades to shoes that separate a manufacturer’s introductory model found at many big box chain stores and the higher-end shoes sold by running specialty stores. Each brand has its specific technology and strategic placement of cushioning (like heel and forefoot gel pads), adding that plusher insoles with additional cushioning are a distinguishing characteristic of upper echelon running shoes as well.
Securing the Fit
To find the right shoe for you, most retailers urge runners to take their old shoes with them to the store. Specialty retailers with knowledgeable sales associates will want to analyze your old shoes for clues to how you run. There is an ideal wear pattern they like to see that’s central as possible part in the shoe’s forefront with wear on the outside of the heel which is part of natural outward/inward roll as you run, certain wear patterns that aren’t ideal, they can suggest a specific type of shoe to help correct it. One common condition seen is excessive rolling or over pronation, a potentially serious problem which frequently plagues runners (or walkers even) with flat feet. Pronation is the natural inward rolling of the foot as it strikes the ground and when it’s too pronounced, it can lead to painful plantar fasciitis or long-term joint issues in knees or ankles. For over pronation patterns, one might suggest a shoe that adds stability and more rigid materials to the medial or inside to help control the motion.
When they measure feet for length and width, they look at arches because that also can dictate style and fit. Some brands and models offer more arch support than others, on may consider an after-market insert that provide additional support. Thickness of sports socks also can affect fit, so bring the socks you normally run in with you shopping. Synthetic fibers that wick moisture are recommended to avoid blisters.
Once you find a shoe you like, the AAPSM suggests spending at least 10 minutes in them, walking about the store and even running a block or two outside—most good stores don’t mind. And, once you make your purchase, resist the temptation to run a marathon in them to avoid blisters and other race-day disasters. Break them in with a few short runs first to make sure they’re going to work for you.
Price Can Matter
Generally, specialty running shoe stores stock shoes in the $80-150 range, and a pair that will work well for most runners can be found somewhere in the middle. Price levels generally are a good indicator of quality in running shoes, and most runners should be able to get a good shoe at the $100 level.
Posted by Troy Weaver, Senior Vice President, Y Family Centers and Member Experience, Y of Central Maryland.
