Shoes
What do I run in?
It’s important to wear shoes that are made specifically for running. If you don’t wear shoes that are designed for running and for the type of arch that you have, you will end up getting injured.
Shoes can be the difference of developing a serious injury versus running comfortably. Any type of knee pain, shin pain, ankle pain, hip pain, foot pain, etc. may be changed simply by buying a new pair of shoes.
Running shoes are made specifically for absorbing shock of pounding the pavement or grass or whatever type of service you run on. The traction is necessary so that you won’t slip when the road is wet. It needs to be breathable so that your feet can stay relatively dry while out. Most important there needs to be stability or motion control where needed, which depends on your type of arch and foot movement.
Three types of arches:
Low Arches: typically, low arches have overpronation which means stability is necessary is their shoe so that they will not roll their ankle completely over and end up breaking it, spraining, etc. Notice on this shoe, there appears to be a lot of cushioning on the insole. This is important for low arched runners to give them stability in their ankles.
High Arched: High arched people have the opposite of low arched people. They supinate. On the shoe below, there is extra support on the outside of the shoe to prevent the foot from rolling outward.
Normal Arches: Normal arched people are able to wear almost any running shoe. They can walk into any athletic store and be able to buy a pair of running shoes off the shelf and go out and run. Unfortunately, the high arched and low arched aren’t as lucky because, as mentioned above, they need the extra support to prevent any injuries.
How should my shoes fit?
It is important that your running shoes fit comfortably and that the end of your big toe does NOT touch the end of the shoe while you’re running. If your big toe pushes up against the end of the shoe while you’re running, it will turn black. The black underneath your toenail and blood that has formed underneath the nail. You should run around the store when you try them to see if they fit right.
Chances are your running shoes are going to be bigger than the size you normally wear. For example, I normally wear a 7 or a 7.5. In running shoes, I have to have an 8.5 or bigger.
Is there a certain amount of time I should keep my shoes?
Running shoes are typically good for about 350-400 miles. Higher end shoes are good for longer amounts of time. It is best to keep a long of how many miles you run with each shoe. Or, if you run a certain number of miles a week, put the date on the heel.
Can anything compromise the quality of the shoe?
NEVER wash running shoes. This compromises and decreases the cushioning of the shoe; therefore, the shock absorbency of the cushion is deminished. It will lead to injuries. Only wipe them with a wet cloth. If they are wet inside, you can put newspaper in them and set them somewhere to near air to dry out, changing the newspaper every hour until they are dry.
Running shoes should ONLY be ran in. Walking in them decrease the number of miles that you can go in them.
Never keep running shoes over a year. If you don’t write the mileage down, don’t keep them for over a year because time also decreases the integrity and quality of the cushioning which can also lead to injuries due to lack of support.
