Our feet are pretty amazing pieces of apparatus!
The 26 bones, 30 muscles, hundreds of tendons, ligaments and nerves are constantly working to soften the blow, keep us steady, absorb the shock and then propel us forward, at least 1,500 times a mile - and then we wonder why our feet hurt!
My goodness, why wouldn’t they hurt?
That is where proper shoe comes in. These 1,500 steps you take every mile, aren’t easy footfalls. There is 2.5-3 times your body weight coming down each step you take, so it falls on your shoes to bear the brunt of this repeated pounding, while comfortably taking care of your feet. Now, shoes can do all this IF you have the correct shoes. Correct meaning, correct shoes for your sport and for your feet. This is where we step in.
These shoes will take care of you, but only for so long. Shoes don’t last forever and the magic numbers are 300-400 miles. That’s the life expectancy of athletic shoes. After that, their job is done and you will notice it. Waiting longer than 300 miles is asking for injuries. You need to keep track of the miles or the time you have on your shoes and replace them when the miles or time is up.
The best way to ensure you’re on top of this is to keep a record of when you buy your shoes, such as a calendar or a training log. The proper shoes will help you attain the mileage you need and keep you injury free.
Here are some tips every athlete should know about shoes:
Purchasing your Shoes & Proper Shoe Fit
• Know what type of shoe is best for your foot.
• Buy shoes from a specialty running store to ensure proper shoe type and fit.
• Buy shoes that are appropriate for your foot type and training intensity, not for cosmetics or cost.
• Always get fitted for running shoes in the evening. Feet are larger at the end of the day. There should be half an inch between the longest toe and the end of the toe box.
• Wear athletic, moisture wicking socks when trying on shoes to ensure proper fit.
• Try on several pairs of shoes.
• Communicate with the salesperson.
• Take a test run in the shoes, at the store, before purchasing to confirm comfort and fit.
• If the shoes don’t feel good in the store, don’t buy them. Athletic shoes don’t need to be broken in to be comfortable.
Athletic Shoe Care
• Wear your shoes only for their sport. Wearing running or walking shoes for playing other sports can break down the motion control and cushioning of your shoes.
• Don’t kick off your shoes without untying then. This will destroy the heel counter.
• Don’t wash athletic shoes in the washing machine. This will deform their shape.
• Exposure to excessive heat will degrade the components of the shoe.
Purchasing the proper shoes, taking care of those shoes, and replacing them when they’re done will ensure you some happy, healthy feet and a happy, healthy body!
Athletic Shoe Replacement
• Excessively worn athletic shoes may lead to injury. Researchers note a significant correlation between infrequent change of running shoes and injuries.
• Replace shoes every 300 -400 miles or 4 -6 months if you wear your shoes everyday. Keep track of your weekly athletic activity and note when you purchase shoes.
• Insoles should be replaced after a month’s wear.
• Outsoles are made of durable compounds and are a poor indicator of remaining shoe life. In most cases the midsoles will wear out long before the outsole, especially for heavier athletes.
• Midsole materials last 300-400 miles, depending on the intensity of the training. Midsole wear is usually subtle, aches and pains are usually the indicator.
• Athletic shoes may lose 30% to 50% of their shock absorption after about 250 miles of use. Even after sitting on a shelf, their shock absorbing capabilities are significantly reduced after 1-2 years.
Ann Ringlein manages Lincoln Running Co., 1213 Q St., Lincoln.
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