Sometimes a simple fix to that random ache that just popped up could be as simple as a new pair of running shoes! You may even get the same painful ache every time your running shoes wear out indicating that you need a new pair…
When finding a new pair of running shoes, especially if you’re new to running and have no idea where to start, we always recommend getting fitted at your local running store. WNY in particular has great options with Fleet Feet and Runner’s Roost as our local run specialty retail stores.
The fit specialists/sales associates at local run specialty retailers will help guide you to the best options. Most running shoe stores also have a machine that scans your feet and gives exact measurements– a major upgrade from the old branick devices!
Read on to review important factors to consider when buying a new pair of running shoes!
How Often Should You Replace Your Shoes?
Running shoes need to be replaced every 300-500 miles, which can sneak up faster than you think!
For example, if you’re running in the same pair of running shoes for about 30 miles/week, you’ll need to replace them every 3-4 months! The range can depend on your weight, running stride, and how cushioned the shoe is.
With shoe technology advancing, it may be harder to tell how worn out shoes are just by looking at the soles– there’s usually some wear and tear, but the midsole cushioning will get compressed and lose its support and bounce before the outsole is visibly worn out.
Keep that in mind, and listen to your joints when they start to ache and tell you it’s time for a new pair!
Neutral vs. Stability
There’s essentially two major categories of running shoes: neutral and stability. This is the most important factor to consider with running shoes because it’s literally based on your individual biomechanics. After that, everything else is pretty much all personal preference!
The importance of actually getting fitted by a specialist at a running store is essential! They will typically watch you walk to see how flexible your arches are when you move.
You may have heard the term “pronation,” especially in regards to running shoes. What many people don’t realize is that pronation is actually normal–your feet HAVE to pronate to some extent in order to absorb impact!
Issues begin to occur in the presence of OVER pronation because overtime, this will put more strain on your arches and may lead to injuries such as plantar fasciitis.
Overpronation in the wrong pair of running shoes will eventually cause injury due to the lack of support. Therefore, runners that overpronate need running shoes in the stability category.
Neutral shoes are needed for runners with either a neutral footstrike, or the presence of under-pronation (or in other words, over-supination– the motion that typically results from extremely high arches or stiff feet/ankles.)
If a runner supinates too much, it means they’re not absorbing enough shock since their feet don’t pronate enough. This can also result in injury if proper shoes and potential inserts/arch supports aren’t worn.
With both types of foot strikes, physical therapy at AWAKEN is extremely beneficial as well because we can teach you how to mobilize and strengthen your feet, ankles, and surrounding muscles that are causing this stiffness or pain!
While footwear is important, you also need to keep your feet strong and mobile in order to prevent injury!
Fit and Size
After you determine if neutral or stability is the best option for your feet, finding shoes that properly fit your specific foot shape is important. Certain brands will have either wider or narrower fits, and depending on your foot shape, some will fit better for you than others.
Verify the right size for your feet too! For most runners, a half or full size bigger than everyday/dress shoes is needed due to the foot swelling that occurs when you run or exercise. It's helpful to have a little extra wiggle room in order to avoid those dreaded black toenails!
Cushion, Plushness, Responsiveness, Oh My!
Once you’ve been fitted for the right size, shape, and category (neutral vs. stability) of running shoes, it really comes down to personal preference!
Stay open to trying different brands and levels of cushioning! Every brand pretty much makes its own version of the same category of shoe, it just depends on your preference of which one feels better.
For example, the ASICS Gel-Cumulus, Brooks Ghost, and Saucony Ride all represent medium-cushioned neutral running shoes–they just feel different, determined by the type of foam and technology unique to each brand as well as the actual fit of the shoe.
So pick the one that feels the most comfortable to YOU! In the end, it’s all about comfort!
There are options for everyone when it comes to running shoes– soft, firm, plush, responsive, etc–it's all based on personal preference!
Some runners also prefer different shoes for different purposes, i.e., a softer and higher cushioned shoe for long runs, and a more responsive and lighter shoe for fast workouts.
Should You Rotate Shoes?
If you want to get the most out of your running shoes and decrease injury risk, you may want to consider multiple pairs of shoes to train in!
Having a couple different pairs of trainers to rotate through will help the shoes last longer too.
Similar to muscles that need recovery after workouts, running shoes could also use a little rest– if you give your shoes a break every other day, for example, this actually allows the cushion to reset itself and it keeps the shoes feeling bouncier and fresher for longer! You should be able to get a few more miles out of them!
Another way to rotate shoes includes reserving different pairs for different types of runs– a cushioned trainer, for example, for easy runs, a light-weight responsive (and possibly carbon plated) workout and race shoe, and maybe even another trainer with higher cushion for long runs!
This variety can help reduce injury risk as well by giving your muscles different stimuli from various brands and types of cushioning.
The varying stimuli offers a necessary change from the repetitiveness of running—this repetitiveness tends to cause many overuse running injuries.
What About Carbon Plated Shoes?
Carbon plated shoes created all the rage for runners in recent years. Hype around these so-called ‘super shoes’ was made popular by professional marathoners using them to enhance performance and improve running economy.
These ‘super shoes’ are typically infused with a curved carbon plate that basically acts like a spring to push off of.
Most ‘super shoes’ have a high stack height consisting of lightweight foam surrounding the carbon plate, and are therefore extremely effective for racing in long-distances such as the marathon.
The carbon plated shoes are meant to improve performance and also promote quicker recovery time. This is why you see professional marathoners racing more often now– previously they would typically race a marathon only once or twice per year, but now we’re seeing many of them do two in just one season!
Although carbon plated shoes can improve performance and decrease recovery time, they should be reserved for races and some workouts– NOT everyday use.
First of all, they actually are not as durable as regular trainers, so you’ll find yourself replacing these expensive shoes more often.
Second, they tend to transfer more load up your kinetic chain including the upper hamstring and glute area. Running in them too often may lead to overuse injuries in these areas.
Plus, you don’t want to take away that magical feeling of putting your “faster” shoes on for race day! If you know, you know!
Shoes Aren’t Everything
If you’re dealing with a sudden nagging pain from running, consider how old your running shoes are. If they are relatively new and you’re still dealing with the pain, it’s time to reach out to an expert– that’s where we come in!
At AWAKEN, we’re here for all your running needs! We offer physical therapy from a doctor of physical therapy, run specialist and runner himself, Dr. Greg, and we also offer the only 3-Dimensional running analysis in the area! Plus strength and conditioning services for runners!
Don’t let pain get in the way of your training! Reach out to us right away so we can get to the root cause of pain and AWAKEN YOUR POTENTIAL in running!
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