What Ever Runner Should Know About Shoes:

Proper Shoe Fit:

Ø Know what type of shoe is best for your foot.

Ø Buy shoes from a specialty store or a knowledgeable Internet retailer to ensure proper shoe type and fit. Running magazines frequently list specialty stores by state, so runners can find a local source.

Ø Buy shoes that are appropriate for your foot type and training intensity, not for cosmetics, celebrity endorsement, or cost.

Ø Always get fitted for running shoes in the evening. Feet are larger at the end of the day. There should be a half an inch between the longest toe and the end of the toe box.

Ø Wear running socks when trying on shoes to ensure a proper fit.

Ø If you wear orthotics inserts, bring them along and try them in the new shoes before buying.

Ø Take a test run in the shoes at the store before purchasing to confirm comfort and fit.

Ø If the shoes don’t feel good in the store, don’t buy them. Running shoes so not need to be “broken in” to be comfortable.

Running Shoe Care:

Ø Wear running shoes only for running. Wearing running shoes for walking or playing other sports can break down the motion control and cushioning of your shoes.

Ø Don’t kick off your shoes without untying them. This will destroy the heel counter.

Ø Avoid running in wet shoes. A wet midsole has 40% - 50% less shock absorbing capability.

Ø Don’t wash running shoes in the clothes washer. This will deform their shape.

Ø Exposure to excessive heat will degrade the components of the shoe. Let them air dry naturally after exposure to water.

Running Shoe Replacement:

Ø Excessively worn running shoes may lead to injury. Researches note a significant correlation between infrequent change of running shoes and injuries.

Ø Replace shoes every 400 to 600 miles or every 6 months. Estimate your weekly mileage and mark your calendar as a reminder.

Ø Outsoles are made of durable compounds and are a poor indicator of the remaining shoe life. In most cases, the midsole will wear out long before the outsole, especially for heavy runners.

Ø Midsole materials last for approximately 400 – 600 miles or 6 to 12 months, depending on the mileage and intensity of training. Midsole wear can be subtle and manifest by excessive wrinkles and compression of the sock liner.

Ø Running shoes may lose between 30% and 50% of their shock absorption after about 250 miles of use. Even sitting on a shelf, their shock absorbing capabilities are significantly reduced after 1 to 2 years.

Ø Alternating between two pairs of running shoes will extend the life of the midsole longer than wearing each pair of shoes consecutively.