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If the Shoe Fits "Running in old shoes is a lot like driving on bald tires....You might increase the risk for next town, but then again, you may have a blowout." (J.D.Denton) Your feet have 26 bones and over 100 muscles, ligaments, tendons, as well as other soft tissue components that every work together to provide you with balance, support, and cushioning. They are built to withstand pressure of walking and running, but only if you take proper care of them. When you have a mile, feet hit the floor approximately 1,600 times which has a force corresponding to between two and 4x your body weight. To protect the feet from damage, you have to invest in a pair of jogging shoes. Sneakers and footwear don't have sufficient cushioning or support for distance running. Also, good jogging shoes are typically much lighter than regular sneakers. The more than 150 different running shoe 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 the way your foot strikes the ground (pronation), along with the surface you operate on. Before buying shoes, do your homework. You can check out Runner's World or visit several running specialty shoe stores. Take your old shoes along. Based on the wear of your shoes, the distances you happen to be running and on what surfaces you have, the personnel will be able to offer you advice on which shoes will best suit your needs. When you're ready buy shoes, take a pair of socks that you're planning to run in. Most footwear stores have a very treadmill you'll be able to run on, or they're going to let you have around a shop to get the feel with the shoe. Make certain the shoe fits. Nothing is worse than purchasing a shoe which doesn't properly satisfy your foot. Understand the shop's return policy. Some stores allow you to return these shoes after putting them on a couple times; others don't. Since the feet tend to swell from a run, you need to visit the store after a run or late inside day if possible. You don't realize what you spend on, 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 do not have to buy any fancy expensive equipment, accessories, or club membership plans, the fee is minimal. If you have simultaneous days, you might want to buy a second pair to alternate. Shoes need time and energy to breathe. Always let your shoes dry out if they get wet. This helps them stay longer and prevents odors. (Don't position them into a hot dryer, let them air dry or utilize a fan to assist speed up the drying process.) Keep track in the mileage you run in your shoes. You will need to replace them between four and five hundred miles, and several even sooner, determined by what weather conditions you operate in, just how much you weigh, and exactly how hard you wear your shoes. Even if the shoes don't look broken down, the midsoles may have lost their cushioning and resiliency. If you always wear exhausted shoes, you enhance 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 the shoe. Copyright 2001, Rachel Keller
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