November 5, 2013 on 12:15 am | In Product Information, Training | No Comments
This blog brought to you by TriSports Champion Clyde Messiah, who now makes sure he always has an extra pair of shoes at the ready. Check out his blog!
Whether you’re a triathlete, runner, or just someone who likes to stay active and fit, it’s important to have shoes that fit your foot type and gait. If you’re a runner or triathlete, you probably already have that covered; if not, get to your nearest high end running store ASAP!
Keeping track of your shoe wear is, however, equally, if not more, important. Last year I learned this lesson the hard way. I was racing Ironman 70.3 Kansas. Once I hit mile 3 of the run, I started to experience awful pain, mainly in my ankle joints and the bones of my feet. It was the classic symptoms of worn out shoes (sudden joint and bone pain). Trust me, mile 3 of a half-marathon that’s following a 1.2 mile swim and a 56 mile bike ride is not the time you want to find out your running shoes are worn out!
So how can you tell when your shoes are done? Most running shoes have a life of 300-500 miles (but can vary based on the type of shoe, the terrain and the type of runner you are). An easy solution is to keep track of your shoe mileage. This can be done by simply looking at your regular running/training log, if you keep one; or if you average the same mileage each week, you can keep track of that. Once you get close to 300, it might not be a bad idea to buy a new pair so you have them ready. You can also check the wear patterns. Below are 2 pictures comparing worn out shoes to new shoes. For reference, you can take a good picture of your shoes when they’re brand new, or take your shoes into a running store and compare them with a new pair (an employee at a high end running store will usually be glad to help you, as well). There’s also an illustration above of the spots to monitor for wear based on the type of foot motion you have. An important thing to note is that even if you’re naturally an over-pronator or under-pronator (also called supinator), if you have the right shoe and orthotic combination you’ll most likely have a normal wear pattern. On the same note, if you do have the wear pattern of an over-pronator or under-pronator while using an orthotic, then you may want to get your shoe and orthotic combination re-evaluated to keep you healthy and prevent injury.
Remember, keeping track of your shoe wear patterns is just as important as keeping up with your nutrition and bike maintenance, and can help prevent injury, keeping you on the road and in top training and racing shape!