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If the Shoe Fits "Running in old shoes is like driving on bald tires....You might increase the risk for next town, but then again, you might have a blowout." (J.D.Denton) Your feet have 26 bones well as over 100 muscles, ligaments, tendons, and also other soft tissue components that most work together to provide you with balance, support, and cushioning. They are developed to withstand the stress of walking and running, but only with proper care of them. When you have a mile, feet hit the bottom approximately 1,600 times having a force equal to between two and 4 times your body weight. To protect feet from damage, you have to invest in a pair of running sneakers. Sneakers and running sneakers don't have sufficient cushioning or support for distance running. Also, good athletic shoes are typically much lighter than regular sneakers. The greater than 150 different running footwear models available can overwhelm any runner. Deciding whether you need stability, motion control, cushioned or lightweight training and trail shoes is determined by your arch, your body type, and how your foot strikes the ground (pronation), and also the surface you take 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're running as well as on what surfaces you take, the personnel can offer you advice on which shoes will be perfect for your needs. When you need to buy shoes, take along a pair of socks that you intend to run in. Most running shoe stores use a treadmill you can run on, or they are going to let you run around a store to get the feel in the shoe. Make certain the shoe fits. Nothing is worse than getting a shoe which doesn't properly satisfy your foot. Understand a shop's return policy. Some stores allow you to return these shoes after putting them on a couple times; others don't. Since your feet tend to swell after having a run, you ought to visit the store after a run or late within the day if possible. You get what you pay for, so do not buy the cheapest shoe you find. Be prepared to spend from $65 to $125 for a pair of shoes. Considering that you don't possess to buy any fancy expensive equipment, accessories, or club membership plans, the charge is minimal. If you take simultaneous days, you may want to buy a second pair to alternate. Shoes need time to breathe. Always let your shoes normally dry out if they get wet. This helps them keep going longer and prevents odors. (Don't place them into a hot dryer, allow them to air dry or work with a fan to help you speed up the drying process.) Keep track with the mileage you run in your shoes. You will need to replace them between four and five hundred miles, plus some even sooner, based on what weather conditions you have in, simply how much you weigh, and just how hard you wear your shoes. Even if the shoes don't look exhausted, the midsoles may have lost their cushioning and resiliency. If you continue to wear broken down shoes, you raise your chance of injury. If you have foot or leg pains while running, you may need to see an orthopedist or possibly a podiatrist who may recommend an orthotic to your shoe. Copyright 2001, Rachel Keller
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