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 If the Shoe Fits "Running in old shoes is a lot like driving on bald tires....You might result in the next town, but then again, you might have a blowout." (J.D.Denton) Your feet have 26 bones and over 100 muscles, ligaments, tendons, and other soft tissue components that every work together to give you balance, support, and cushioning. They are designed to withstand pressure to succeed of walking and running, but only invest the proper care of them. When you have a mile, your feet hit the floor approximately 1,600 times having a force add up to between two and 4x your body weight. To protect feet from damage, you should invest in a good pair of athletic shoes. Sneakers and jogging sneakers don't have sufficient cushioning or support for distance running. Also, good jogging shoes are typically much lighter than regular sneakers. The a lot more than 150 different running footwear models available can overwhelm any runner. Deciding whether you'll need stability, motion control, cushioned or lightweight training and trail shoes is determined by your arch, the body type, and exactly how your foot strikes the floor (pronation), as well as the surface you operate on. Before buying shoes, be diligent. You can check out Runner's World or visit several running specialty shoe stores. Take your old shoes along. Based on the wear of the shoes, the distances you happen to be running and on what surfaces you operate, the personnel will be able to offer you tips on which shoes will work best with your needs. When you're ready buy shoes, take a pair of socks that you plan to run in. Most footwear stores possess a treadmill you are able to run on, or they're going to let you have around a store to get the feel from the shoe. Make certain the shoe fits. Nothing is worse than purchasing a shoe that doesn't properly fit your foot. Understand a shop's return policy. Some stores allow you to return the sneakers after wearing them a couple times; others don't. Since your feet tend to swell after having a run, you ought to visit a store after a run or late in the day whenever possible. You do get what you pay for, so don't buy the cheapest shoe you will find. Be prepared to spend from $65 to $125 for a pair of shoes. Considering that you don't have to buy any fancy expensive equipment, accessories, or club membership plans, the fee is minimal. If you take simultaneous days, you might want to buy a second pair to alternate. Shoes need time to breathe. Always let your shoes dry up if they get wet. This helps them last longer and prevents odors. (Don't place them into a hot dryer, let them air dry or make use of a fan to help speed up the drying process.) Keep track in the mileage you take in your shoes. You will need to replace them between four and five hundred miles, and a few even sooner, depending on what weather conditions you take in, just how much you weigh, and just how hard you wear your shoes. Even if the shoes don't look broken down, the midsoles could have lost their cushioning and resiliency. If you continue to wear worn-out shoes, you improve your chance of injury. If you go through foot or leg pains while running, you may have to see an orthopedist or possibly a podiatrist who may recommend an orthotic for your shoe. Copyright 2001, Rachel Keller

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