About 2 weeks ago, a sharp snap of
pain during a longer run put a halt to my steadily increasing tracking record,
949 miles of running in the past 5 months. Our feet take quite a beating on our
run. Each foot hits the ground some 800 times per mile. Structural flaws in our
feet or slight imbalances in our stride can eventually grow to an injury. The
key is knowing when to retire our trusty shoes before we injure ourselves.
Depending on the shoe, the surface on which we run, running shoes last anywhere
between 300 to 500 miles before they lose spring in their step. For runners
logging 25 miles per week, this means looking into replacing shoes every 3 to 4
months.
Buying shoes that fit - both in
size and structure - is crucial. While this does not mean we need to spend 325
dollars on running shoes, we should not purchase bottom line either. How we
pronate, what surfaces we run, how many miles we log are important factors when
considering a running shoe.
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| Underpronation, neutral gait and overpronation |
Local running stores are staffed
with experienced runners, who can inspect our current running shoes and
evaluate our movement on a treadmill to assess what type of shoe and possible
insert they recommend. Typically, the heel strikes the ground first and rolls
inward onto the front of the foot at a 15% angle. Under pronating or supination
is when the foot rolls in at less than 15% leaving most of the stress on the
outside of the foot. Over-pronation is when the foot rolls in at more than 15%
causing the big toe to do most of the push off. Are we overpronaters or
supinaters? One way to know is to check the soles of an old pair of running
shoes and look for the most wear. If it is on the outside of our shoe, we most
likely are underpronating, and if it is on the inside we probably are
overpronating.
When testing new shoes, we should
wear socks we typically run in. The new shoes should be tried on both feet for two reasons: First, one
foot tends to be slightly larger than the other, and secondly, the shoes may be
in slightly different sizes. Our feet swell during the day (and especially
during a run), if we can we should try on a new pair later in the day. About a
snug thumb’s width should be between our longest toe (not necessarily our big
toe) and the end of the shoe. Our foot should not bulge over the midsole nor
should we be sliding. When in doubt on shoe sizes, err on the large side. Most
running stores allow shoes to be taken on one or two training runs, and if they
do not fit, we may be able to return them.
Our feet come in all shapes and
sizes. With all the shoes that are on the market, it can be a truly baffling
experience trying to find that elusive perfect pair. Some runners may declare
absolute loyalty to one particular brand, but it does mean they work for us. Asking questions about how specific models are
constructed and taking our time to find the match that adjust to our particular
foot type and strike can prevent some running injuries.
