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If the Shoe Fits "Running in old shoes is similar to driving on bald tires....You might increase the risk for next town, although, you could have a blowout." (J.D.Denton) Your feet have 26 bones and over 100 muscles, ligaments, tendons, and other soft tissue components that all work together to provide you with balance, support, and cushioning. They are created to withstand the stress of walking and running, but only if you take proper care of them. When you take a mile, you hit the bottom approximately 1,600 times which has a force corresponding to between two and 4 times your body weight. To protect feet from damage, you should invest in a good pair of running shoes. Sneakers and jogging sneakers don't have sufficient cushioning or support for distance running. Also, good running sneakers are typically much lighter than regular sneakers. The more than 150 different athletic shoes models available can overwhelm any runner. Deciding whether you may need stability, motion control, cushioned or lightweight training and trail shoes is dependent upon your arch, your body type, and exactly how your foot strikes the floor (pronation), plus the surface you run 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 with you. Based on the wear of your respective shoes, the distances you are running and on what surfaces you run, the personnel will be able to offer you suggestions about 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 have a treadmill you can run on, or they'll let you operate around a store to get the feel of the shoe. Make certain the shoe fits. Nothing is worse than investing in a shoe that does not properly fit your foot. Understand the shop's return policy. Some stores let you return these comfortable shoes after wearing them a couple times; others don't. Since the feet tend to swell after having a run, you should visit a store after a run or late within the day when possible. You don't realize what you pay for, so don't purchase the cheapest shoe you will find. Be prepared to spend from $65 to $125 for a pair of shoes. Considering that you lack to buy any fancy expensive equipment, accessories, or club membership plans, the fee is minimal. If you have simultaneous days, you may want to buy a second pair to alternate. Shoes need time for you to breathe. Always let your shoes dry out if they get wet. This helps them last longer and prevents odors. (Don't position them into a hot dryer, let them air dry or work with a fan to help you 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 several even sooner, according to what weather conditions you take in, the amount you weigh, and just how hard you wear your shoes. Even if these shoes don't look worn out, the midsoles will have lost their cushioning and resiliency. If you still wear exhausted shoes, you improve your chance of injury. If you have foot or leg pains while running, you may have to see an orthopedist or even a podiatrist who may recommend an orthotic on your shoe. Copyright 2001, Rachel Keller