Shoes occupy the most important place in the sports gear of a runner or, for that matter, a regular jogger. You cannot make do with any type of shoe for running. Running shoes are specially designed (sometimes even customized) for running, taking into account the distance, the terrain, and the weight of the runner.
Improper or worn out shoes are one of the most common causes of injury while running.
But My Shoes Look Perfect!
Many a times, the external appearance of your shoe is very deceptive, giving no clue of the damage inside. However, the person wearing the shoe will definitely know, but chances are that he will totally ignore it. People think that they need to change their shoe only when they "look" worn out.
Reasons for Timely Replacement of Running Shoes
Running shoes lose stability and shock absorption capacity over time. This places undue stress on the joints of the feet and legs which may lead to overuse injury.
When to Replace Running Shoes
There is no hard and fast rule about when to replace your old shoes, but it depends on how often and how much you use your shoes. Of course, the quality and type of shoe also matters a lot.
- Distance: Most runners are able to track 400 to 600 kilometers on one pair of shoes. But, it is recommended that a runner should replace his running shoes between 350 and 500 kilometers depending on his body weight, running style and the surface on which he run. Small runners can go more than 500 kilometers before replacing their shoe as they are light users compared to heavy or professional runners who play hard on their shoes and should replace the shoes closer to 350 kilometers.
- Terrain: The terrain also matters. An individual running on an uneven surface needs to replace his shoes sooner than a person running on a track or treadmill.
- Time: Time is another factor to be considered. Estimation based on someone who runs around 6 to 8 kilometer (around 4 to 5 miles) per day, four days a week, suggests that shoes must be replaced every 6 to 8 months for an average-built athlete.
Pointers that Signal Immediate Shoe Change
Sometimes, some discomfort and pain gives you a hint that it is time for a new pair of shoes. These can be excessive fatigue in the lower leg, shin splints, painful heels, and sore knees.
The midsole of the shoes provide the cushioning effect and functional stability to the foot while running. The stability factor is at risk when the midsole tears out, which increases the chances of injuries to the lower leg. Thus, the option left for an athlete is to replace the shoes.
How to Detect Midsole Damage?
- Check out the midsole material in areas where pressure is more (under the heel or the ball of the foot or on the medial side of foot). There should be no wrinkles or creases.
- Place your shoe on a flat ground. If the sole leans to one side, the midsole is not perfect, and there is need to replace the shoes.
- Try to twist the shoe. A damaged midsole will allow the shoe to twist more easily than in the case of a new shoe.
Some Tips Regarding Running Shoes
If you are a regular runner, keep the following things in mind when shopping for shoes:
- If you run on a daily basis, it is a good idea to have more than one pair of shoes.
- Choose a pair of shoes that is specially designed for running, as these are customized to serve the purpose of running.
- Take into account the current problems, bio-mechanical needs, environmental factors, and running requirements when shopping for shoes.
When your body and your shoes are working equally hard to clinch that coveted gold medal, why not pay a little more attention to your shoes. For others, whose aim is not the gold medal, your shoes deserve a little more attention for the sake of your health!
