Runners - your shoes may be injuring you!
The weather is getting warmer and spring is fast approaching, many of you will return to running. Some of you may be continuing your current cardiovascular exercise programs, while others may be starting for the first time. Either way, it is important to know the basic facts about your running shoes. Exercising in shoes that are worn and have too many miles is one of the leading causes of injury in the lower extremity.
Before you start, test your knowledge regarding your running shoes.
- At what mileage should running shoes be replaced?
- Running shoes should be replaced at least every 400 miles
- If your shoes are over 1 year old you should invest in a new pair
- How much shock absorption is lost after 50, 150, 250, or 400 miles of running on a pair of shoes?
- After 50 miles, running shoes are capable of losing up to 25% of shock absorption.
- After 150 miles, running shoes are capable of losing up to 35% of shock absorption.
- After 250 miles, running shoes can lose between 30-50% of shock absorption.
- After 400 miles, running shoes are capable of losing up to 80% of shock absorption.
- What are some tips to prolong the life of your running shoes?
- Running shoes should be worn ONLY for running
- DO NOT wear your running shoes in the rain
- DO NOT wash your running shoes in a clothes washer (hand wash your shoes)
- Always take your shoes off properly, unlacing and loosening them first
- Where are the best places to buy running shoes?
- It is suggested to purchase running shoes from a specialty running store
- What are signs of wear to look for on your current shoes?
- Wear pattern on bottom of shoes (toes, ball of foot, heel)
- Asymmetric wear patterns
- Tongue should cover top of foot and not move to one side
- Arch should be supported to prevent your foot from rolling in
- When shoes are placed on a flat surface they should be stable and balanced