Running Shoes

What Every Runner Should Know About Shoes Proper Shoe Fit

Know what type of shoe is best for your foot.

Buy shoes from a specialty running store or knowledgeable Internet retailer to ensure proper shoe type and fit. Running magazines frequently list specialty stores by state, so runners can find a local source.

Buy shoes that are appropriate for your foot type and training intensity, not for cosmetics, celebrity endorsement, 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 running socks when trying on shoes to ensure proper fit.

If you wear orthotic inserts, bring them along and try them in the new shoes before buying.

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. Running shoes do not need to be "broken in" to be comfortable. Running Shoe Care

Wear running shoes only for running. Wearing running shoes for walking or playing other sports can break down the motion control and cushioning of your shoes.

Don't kick off your shoes without untying them. This will destroy the heel counter.

Avoid running in wet shoes. A wet midsole has 40% to 50% less shock absorbing capability.1

Don't wash running shoes in the clothes washer. This will deform their shape.

Exposure to excessive heat will degrade the components of the shoe. Let them dry naturally after exposure to water. Running Shoe Replacement

Excessively worn running shoes may lead to injury. Researchers note a significant correlation between infrequent change of running shoes and injuries.2

Replace shoes every 400 to 600 miles or every 6 months. Estimate your weekly mileage and mark your calendar as a reminder.

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 runners.

Midsole materials last for approximately 400 to 600 miles or 6 to 12 months, depending on the mileage and intensity of training.3,4 Midsole wear can be subtle and manifest by excessive wrinkles and compression of the sock liner.

Running shoes may lose between 30% and 50% of their shock absorption after about 250 miles of use.2 Even sitting on a shelf, their shock absorbing capabilities are significantly reduced after 1 to 2 years (Robert P. Wilder, MD, written communication, July 8, 2004).

Alternating between two pairs of running shoes will extend the life of the midsole longer than wearing each pair of shoes consecutively.5 REFERENCES

Cook SD, Kester MA, Brunet ME: Shock absorption characteristics of running shoes. Am J Sports Med 1985;13(4):248-253 van Mechelen W: Running injuries: a review of the epidemiological literature. Sports Med 1992;14(5):320-335 Taunton JE, Ryan MB, Clement DB, et al: A prospective study of running injuries: the Vancouver Sun Run "In Training" clinics. Br J Sports Med 2003;37(3):239-244 Cook SD, Kester MA, Brunet ME, et al: Biomechanics of running shoe performance. Clin Sports Med 1985;4(4):619-626 Martin DR: Athletic shoes: finding a good match. Phys Sportsmed 1997;25(9):145-146

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