It is very important that you have the right shoes. If you haven't been properly fitted for a pair, please come into the store and one of our associates can help you with this. It is very important to have the right fit or else this can be the cause of injuries!!
In addition, it is also important to replace your shoes when it is needed. Running in old or worn-out shoes is one of the most common causes of running injuries. Your shoes lose shock absorption, cushioning and stability over time.
How do you know when it's time to replace them? It you are feeling some muscle fatigue, shin splints or pain in your joints (especially the knees), then it may be time for a new pair. A good rule of thumb is replace them about 300 to 400 miles depending on running style, body weight and the surface you are running on. You can mark your calendar when you buy a new pair or write the purchase date on the inside of the tongue.
In addition, it's a good idea to buy another pair so that you can rotate them between your runs. They will last longer when you them a "break" and to dry out between workouts.
Here are some tips to make your shoes last longer:
1) Wear your running shoes only for exercise.
Although they may be your most comfortable pair of shoes, don't wear your running shoes for anything other than running or working out. You are still going to wear out the cushioning if you are just walking around in them.
2) Take them off properly.
Loosen and undo the laces before you put your shoes on and before you take them off.
3) Dry your wet shoes properly.
If your shoes get wet, don't put them on direct heat. Heat dries out the leather and the other materials. To dry them properly, loosen the laces, take out the insoles, and them air dry, away from heat. If they are really wet, you can put crumpled up newspaper inside of them and the newspaper will soak up the moisture.
4) Alternate shoes.
If you run almost every day, it's a good idea to rotate two pairs of running shoes. Your shoes will last much longer if you give them a day or so to air/dry out out between workouts.
5) Store your shoes properly.
Keep your shoes in a dry, cool place where they can air out. Don't leave them in a gym bag or a hot trunk.
6) Don't put them in a washing machine.
If you need to clean them, use a scrub brush, mild soap and cold water. Then let them air dry.
Finally, socks really do matter. The best match for your shoes is a great pair of socks. As you increase the distance of your workouts, you will want to test your socks. Pick a microfiber moisture wicking sock (no cotton !!). A favorite for us at the store are Balegas -- right now we have a GREAT deal on them -- buy 3, get one FREE !! A great sock will help to keep your feet dry and blister free.
Training Program Coordinator
RRCA Certified Coach
Fleet Feet Sports Certified Coach
Fleet Feet Sports, Gaithersburg, MD