Shoes 101

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Shoes 101

As we head into the spring running and racing season, it is time to "tune up" or replace your most important piece of equipment...your footwear. One of the biggest faults that runners have is not replacing their running shoes often enough. Depending on weight, height, and mileage, a running shoe may require replacing as often as every 4-5 months.
Shoes will breakdown more quickly for the heavier runner. The midsole will compress and the sole will usually show more wear. One must remember that the body must absorb up to three to five times the weight of the body. Therefore, if a runner weighs 180 lbs (82 kg), that body will have to absorb up to approximately 900 lbs (409kg) of shock. What your shoe doesn't absorb, your foot will have to; what your foot doesn't absorb, your ankle must, etc; all the way up the kinetic chain to your back. So it is very important to maintain your shoes.

The fit of the shoe is one of the most important factors when buying a shoe. Runners are notorious for fitting their shoes too tight and short. This is one of the leading causes for "black toe". When running, your shoe will hit the ground and virtually "stick" to the ground while the foot continues to slide forward. This causes your toes to bang into the end of the shoe resulting in haemorrhaging under the toe nails. The same holds true for downhill running.

The proper fit for a shoe requires leaving approximately 1 cm. from the end of the longest toe to the end of the shoe. This will allow for your foot to slide slightly when running. Your running shoe specialist should always check the length of your shoe. A quick self check is to have someone trace the outline of your foot while standing. Remove the insole of the shoe and place it over the tracing of your foot to compare foot shape to shoe shape. Your foot tracing should be almost contained within the insole of the shoe especially at the ball of the foot. If it is not, many foot discomforts may result, such as metatarsalgia, neuromas, or corns.