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Good shoes can save
you lots
(financially and physically) in the long run (pun intended).
I am by
no means a shoe expert but I have learned several things about running
shoes
over the years and I’ll try and cover these here. When people
hear that I’m a runner, the first thing they seem to be concerned about
are my knees. I let them know that my knees are absolutely
fine
because I wear good shoes
and more so, the CORRECT shoes!
Let me first explain how I got
to be
wearing the correct running
shoe.
In the early days of my running
I
used to have recurring ankle injuries. My physio referred me
to the
“Shoe Clinic”
at the Sports
Science Institute. This was a while
ago –
I think it cost me in the region of R50 for the assessment.
At the
shoe clinic
they analyzed my running style, measured my muscles and
flexibility and a whole lot of other “technical” tests. At
the end of
all that, they had a “score” for my feet and from that they made a
recommendation of 3 specific shoes. I was told to try them
all and
pick the one I found most comfortable. All three could do the
job.
Well it was the best R50 I ever spent on anything to do with running.
I haven’t looked back since! The thing is, the shoes I had
been
wearing were OK and pretty close to what I needed, but just not good
enough for my biomechanics, and that was causing the ankle
injuries. I
haven’t had an ankle
injury since.
Good shoes offer great support and this is usually what saves you from spraining an ankle when you are unlucky enough to “go over” on your foot. So first things first, make
sure you
buy the correct
shoes.
The question is how do you know that you are
buying the correct shoes?
Let’s say you are unable to have a
professional assessment for your running style. Make sure you
buy your
shoes
from a reputable sports store. Make sure that the salesperson
is
an informed person when it comes to running
shoes, not just a sales
clerk trying to make a sale. Don’t buy shoes just because
they are on
special. When trying on running
shoes, make sure that there is at
least a thumb’s space between your big toe and the tip of the
shoe. It
is advisable to buy shoes at least one size bigger than your normal
casual shoes. Trust me, your toes need that space for running
uphills
and downhills.
There are two truths about running
shoes. They are expensive and they don’t last
long. Sad but true!
Now I don’t mean they don’t last long because they are poorly made or
plain rubbish. They don’t last long because as runners,
especially
long distance runners, we tend to wear them out! 1000km on a
pair of
shoes is about it for me. After that I find them ok for doing
the
short stuff but definitely no good for long distance. After
that, my
daughter usually hijacks them. Some runners get even less on
a pair of
shoes, around 800km being max. The late Dr Lindsay Weight
used to run
her shoes into the ground, getting about 2000km from a pair of
shoes.
I usually make a note in my log book when I get new shoes.
This way I
can work out just how much mileage
I have on my shoes.
What to do if you haven’t kept
a
check on you shoe mileage?
How do you know when your shoes are shot?
Well for me I know my shoes have seen better days when I start feeling
small stones etc. when I run over them. I usually start
noticing new
“foot pain” that is occurring for no reason.
If you can afford to, buy 2
pairs of
the same running shoe
and rotate the usage of them. I’ve done this
before and it works pretty well, just harder to keep track of mileage
per shoe.
In terms of caring for running
shoes, keep them well ventilated! There’s
nothing like unzipping a tog
bag containing damp running
shoes. It is said that washing your
running shoes
in the washing machine is a no-no, that they will get
damaged and that the glue and the stitching can come loose, and your
shoe’s life will be shortened. Well I don’t subscribe to that
belief.
I believe that shoes get damaged through plain wear and tear.
Let’s
face it, our shoes only last about 6 months anyway, because that is
usually when they have reached their mileage
quota. I guarantee you,
you will wear your shoes out before they start falling apart!
What about wearing a pair of
new
shoes for a race? Well it is a definite no-no if they are a
new brand
of shoe, or a new style. If this is the case you should “run
them in”
beforehand, I would advise at least 50km in total. I have had
no
problems running in brand new shoes that are the same make and style as
my old ones. In fact I ran a 100-miler in brand new shoes
(they
weren’t new by the time I finished!)
Whatever your brand of shoe, make sure you get out on the road and use them. Kiss my Asics! Key words: good running shoes, shoe clinic, running, ankle injuries, mileage Internal links: Dr Lindsay Weight, physio, External links: Official Comrades Marathon website, Sports Science Institute of South Africa |
Copyright Nikki Campbell 2008