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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, however, you may have a blowout." (J.D.Denton) Your feet have 26 bones as well as over 100 muscles, ligaments, tendons, along with other soft tissue components that most work together to give you balance, support, and cushioning. They are created to withstand the pressure of walking and running, but only if you take proper care of them. When you operate a mile, feet hit the bottom approximately 1,600 times which has a force equal to between two and 4x your body weight. To protect feet from damage, you need to invest in a pair of running shoes. Sneakers and footwear don't have sufficient cushioning or support for distance running. Also, good athletic shoes are typically much lighter than regular sneakers. The over 150 different athletic shoes models available can overwhelm any runner. Deciding whether you'll need stability, motion control, cushioned or lightweight training and trail shoes depends upon your arch, your body type, and just how your foot strikes the bottom (pronation), and also the surface you run on. Before buying shoes, perform some research. 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 respective shoes, the distances you happen to be running and also on what surfaces you have, the personnel should be able to offer you information on which shoes will work best with your needs. When you're ready buy shoes, take with you a pair of socks that you plan to run in. Most footwear stores use a treadmill you are able to run on, or they'll let you operate around a shop to get the feel in the shoe. Make certain the shoe fits. Nothing is worse than purchasing a shoe that does not properly satisfy your foot. Understand a shop's return policy. Some stores let you return these shoes after wearing them a couple times; others don't. Since you tend to swell after a run, you must visit a shop after a run or late inside the day when possible. You don't realize what you spend on, so don't purchase the cheapest shoe you see. Be prepared to spend from $65 to $125 for a good pair of shoes. Considering that you don't have to buy any fancy expensive equipment, accessories, or club membership plans, the charge is minimal. If you operate simultaneous days, you may want to buy a second pair to alternate. Shoes need time and energy to breathe. Always let your shoes dry up if they get wet. This helps them keep going longer and prevents odors. (Don't stick them into a hot dryer, allow them air dry or make use of a fan to help you 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 a few even sooner, depending on what weather conditions you operate in, how much you weigh, and how hard you wear your shoes. Even if these shoes don't look broken down, the midsoles can have lost their cushioning and resiliency. If you still wear exhausted shoes, you raise your chance of injury. If you experience foot or leg pains while running, you may have to see an orthopedist or a podiatrist who may recommend an orthotic for the shoe. Copyright 2001, Rachel Keller
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