Training Tip: RUNNING SHOES

Get ready. Get Set. 8 weeks to go.

Thinking about running (or walking) in the upcoming Holiday Half Marathon or 5K? Here’s a tip from Rehab Services to help you get ready for race day.

Training Tip: RUNNING SHOES

If you’re new to longer distance walks and runs, you should be aware that the age of your shoe and the miles you’ve logged on them go a long way in keeping you comfortable and reducing the chance of injury to your legs and feet. The recommended lifespan of a typical running shoe is 300-400 miles, depending on factors such as the type and quality of the shoe, the surfaces you run on and weather you run in, your weight and if you alternate shoes from run to run. Ideally, if you are continually phasing in a new pair of running shoes at the shoe’s “half-life” (approximately every 150-200 miles) you’ll never be taking every run in either a really worn shoe or a brand new one.

To take the guessing out of it, keep a log of the miles you run in each of your shoes. Some of the more popular running apps now help you track this. Here’s another tip … if you find a running shoe you love, buy several pairs. It can be an expensive proposition up front, but because shoe companies are constantly changing their models it can save a lot of time, frustration and money to find another shoe you like as well.

When it comes to your actual race, it's not a good idea to run in either old running shoes or brand new ones. On race day, ideally wear shoes that have approximately 50 miles on them, with the mileage coming from a combination of both shorter and longer runs. You’ll have worn them enough to know they are comfortable, yet they’ll still have almost all of their cushioning capability.

Finally, don’t wear your race day running shoes the day before your race. Give them the day off so the soles have a chance to decompress. Wear a different pair of very comfortable shoes when walking around the day before your race.

If you are in the market to purchase new running shoes, but don’t know what to look for, follow the tips from the American College of Sports Medicine in the link below.

http://www.acsm.org/docs/brochures/running-shoes.pdf

Our Sports Medicine Center clinicians use “Top Speed Running” in La Verne. They have a large selection of quality shoes and knowledgeable sales associates. For more information visit their website:

http://topspeedrunning.com/ - top-speed-running

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