THE LIFE OF A MARATHON SHOE
How many miles should you put on a pair of shoes before a marathon? It varies from runner to runner, but the range is 50 to 100 miles, 150 at the most. Light-weight racing shoes may be best closer to 50 miles for marathons but they'll still be great for shorter races (5K to 13.1 mile) up to about 250 miles, then think about retiring them or bronzing them. Some runners who run marathons in racing shoes do a long run in them and others save them for raceday, but you should race a Half or at least a run 13 to 16 miles in your chosen marathon shoes to make sure you feel good in them. After 150-200 miles a running shoe does not have the maximum/ideal cushioning and stability features left, and therefore you should consider getting a new pair of your favorite shoes for marathon day.
Finding the Perfect Running Shoe…For You
By Jeff Galloway For Active.com
In 1975 I opened my Phidippides running store in Atlanta GA. Over the past 30 years, running shoes have generally improved. But because of conflicting advice and too much technical information, the best advice…is to get the best advice. I do. I ask my staff to find me a shoe that is similar to my most successful shoes.
Ask several experienced runners about the running stores in your area. You want one that has a reputation for spending time with each customer to find a shoe that will best match the shape and function of the foot. Be prepared to spend at least 45 minutes in the store. Quality stores are often busy, and quality fitting takes time. Getting good advice can save your feet. An experienced running shoe staff can direct you toward shoes that give you a better fit, work better on your feet. I hear from runners about every week, who purchased a “great deal” but had to use it for mowing the lawn because it didn’t work on their feet.
Bring with you the most worn pair of shoes you own? walking or running. The pattern of wear on a well-used walking shoe offers dozens of clues to a running store staff person. Primarily, shoe wear reveals the way your foot rolls, which is the best indicator of how your foot functions. Shoes are made in categories, and each category is designed to support and enhance a type of patterns of the running motion.
A knowledgeable shoe store staff person can usually notice how your foot functions
…by watching you walk and run. This is a skill gained through the experience of fitting thousands of feet, and from comparing notes with other staff members who are even more experienced.
As you work with the person in the store you need to give feedback as to how the shoe fits and feels. You want the shoe to protect your foot while usually allowing the foot to go through a natural running motion for you. Tell the staff person if there are pressure points or pains?or if it just doesn’t feel right.
Reveal any injuries or foot problems
If you have had recent injuries or chronic joint issues (knee, hip, ankle) you may need a shoe that protects your foot from excess motion.
Don’t try to fix your foot if it isn’t broken.
Even if your foot rolls excessively one way or the other, you don’t necessarily need to get an over-controlling shoe if you don’t have pain or injuries. The leg and foot makes many adjustments and adaptations which keep many runners injury-free?even when they have extreme motion.
Expensive shoes are often not the best for you
The most expensive shoes are usually not the best shoes for your feet. You cannot assume that high price will buy you extra protection or more miles. At the price of some of the shoes, you might expect that they would do the running for you. They won’t.
Go by fit and not the size noted on the box of the shoe.
Most runners wear a running shoe that is about two sizes larger than their street shoe. For example, I wear a size 10 street shoe but run in a size 12 running model. Be open to getting the best fit regardless of what size you see on the running shoe box.
Extra room for your toes:
Your foot tends to swell during the day, so it’s best to fit your shoes after noontime. Be sure to stand up in the shoe during the fitting process to measure how much extra room you have in the toe region of the shoe. Pay attention to the longest toes of your feet, and leave at least half an inch.
Running shoes tend to be a bit wider than street shoes.
Usually, the lacing can “snug up” the difference, if your foot is a bit narrower. The shoe shouldn’t be laced too tight around your foot because the foot swells during running and walking. On hot days, the average runner will move up one-half shoe size. In general, running shoes are designed to handle a certain amount of “looseness”. But if you are getting blisters when wearing a loose shoe, snug the laces. Several shoe companies have some shoes in widths
Shoes for women
Women’s shoes tend to be slightly narrower than those for men, and the heel is usually a bit smaller. The quality of the major running shoe brands is equal whether for men or women. But about 25 percent of women runners have feet that can fit better into men’s shoes. Usually the confusion comes in women who wear large sizes. The better running stores can help you make a choice in this area.
If the shoe color doesn’t match your outfit, it’s not the end of the world
I receive email every year about injuries that were produced by wearing the wrong shoe. Some of these are “fashion injuries” in which the runner picked a shoe because the color matched an outfit. Remember that there are no fashion police out there on the running trails.
Breaking in a New Shoe
Wear the new shoe around the house, for a few minutes each day for a week. If you stay on carpet, and the shoe doesn’t fit correctly, you can exchange it at the store. But if you have put some wear on the shoe, dirt, etc., few stores will take it back.
In most cases you will find that the shoe feels comfortable enough to run immediately. It is best to continue walking in the shoe, gradually allowing the foot to accommodate to the arch, the heel, the ankle pads, and to make other adjustments. If you run in the shoe too soon, blisters are often the result. If there are no rubbing issues on the foot when walking, you could walk in the new shoe for a gradually increasing amount. For two to four days. On the first run, just run about half a mile in the shoe. Put on your old shoes and continue the run. On each successive run, increase the amount you run in the new shoes for three to four runs. At this point, you will usually have the new shoe broken in.
How do you know when it’s time to get a new shoe?
When you have been using a shoe for three to four weeks successfully, buy another pair of exactly the same model, make, size, etc. The reason for this: The shoe companies often make significant changes or discontinue shoe models (even successful ones) every six to eight months. Walk around the house in the new shoe for a few days. After the shoe feels broken in, run the first half-mile of one of your weekly runs in the new shoe, then put on the shoe that is already broken in.
On the “shoe break-in” day, gradually run a little more in the new shoe. Continue to do this only one day a week. Several weeks later you will notice that the new shoe offers more bounce than the old one. When the old shoe doesn’t offer the support you need, shift to the new pair. Start breaking in a third pair.
It takes about 30 to 60 minutes to do a proper running shoe fitting. The fitting comes at no charge with the purchase of a pair of running shoes. If one wants to be fitted in the hope that he/she can buy shoes for less somewhere else, the fitting fee is $20. We are happy to do an expert fitting for anyone and everyone, but we need to give our deserved attention to runners and walkers who come to us to find and buy the best, most appropriate running footwear. Please tell us before the fitting if you do plan to buy shoes somewhere else rather than from us. If you return within 7 days, the $20 fitting fee will be duducted from the price of shoes you buy from us. Thank You.
Join the WASATCH RUNNING CLUB and get 15% off MSRP purchases for 12 months.
Why Do We Run?
IF IT WERE EASY, ANYONE COULD DO IT.
RUNNING AND RACING IS INHERENTLY UNCOMFORTABLE...SOMETIMES, ESPECIALLY WHEN IT IS HOT, COLD, OR WET OUTSIDE; DOWNHILL, UPHILL; EARLY MORNING OR LATE EVENING; SPRING, SUMMER, FALL, OR WINTER. SORENESS, BLISTERS, AND BLACK TOENAILS, ARE SOMETIMES A PART OF LONG-DISTANCE RUNNING.
WHEN WE DO EVERYTHING RIGHT AND THE STARS ALIGN, RUNNING/RACING IS A BEAUTIFUL THING. WHEN IT DOES NOT ALL GO PERFECTLY WELL WE ARE BETTER OFF THAN NOT DOING IT AT ALL. WE ARE MORE HEALTHY AND MORE FIT, AND LIFE IS GOOD.
Have a Good Run
What should a running shoe do for you?
Absorb Shock: To protect you and your foot from the impact of running. In running, the impact is up to four times your body weight with each footstrike. Different shoes are designed to cushion and protect us to various degrees.
Stabilize: Each of us has varying degrees of pronation or instability upon foot strike. Different shoes are designed to address our individual bio-mechanical needs.
Traction: To help propel you forward and prevent slipping.
Protection: To protect your foot from harmful surfaces and protrusions, i.e. rocks, roots, concrete, etc.
Running in the wrong shoe can cause some major and minor problems, causing you to miss out on the benefits and joys of running.
REMEMBER, EVEN THE BEST FITTING SHOE MAY CAUSE BLISTERS OR IRRITATION IN SOME SITUATIONS, ESPECIALLY IF YOU ARE RUNNING IN COTTON SOCKS.
Cotton socks absorb moisture, keeping your feet wet. Technical running socks do not absorb moisture but let it evaporate through the mesh of the shoe, helping keep your feet cool, dry, and less likely to blister. Try Blister Shield Foot Powder for blister prone feet. Synthetic socks can last and perform well for years, keeping your feet dryer and more comfortable. Cotton socks typically wear our very quickly when used for running.
Most runners and walkers go up a half or a full size larger in running shoes compared to street/dress shoes. This extra room is to accomodate swelling and foot splay that takes place while running. Some people sometimes get black toe nails from running long distances, other people get black toe nails from running in shoes that are too small. All your shoes should have about 1/4 inch space in front of your toes, running shoes should have 1/2 inch or more space. Remember to keep your toe nails trimmed for longer runs and downhill courses.
Over time, years, our feet tend to spread out. Many of us may find that we should go up a half size every ten years or so. Therefore, don't keep buying size 9 shoes just because you wore that size in college. We will measure your feet and check the fit of each shoe you try on to assure the correct fit.
Do you need to break-in a new running shoe?
Not really. A new running shoe is ready to run, though it is recommended to go easy for the first few runs. We recommend wearing your new shoes around your home in the evening for about 30 minutes. Your feet are bigger/swollen at the end of the day, and therefore more sensitive to the fit of the shoe. Next put them on a treadmill for an easy 2-3 mile workout. If they feel good, you are ready to take them outside the next day for a short run. If you are new to running your feet may need a little time to get used to new demands. New runners often have tender feet, not used to running, so be patient and take good care of them. Good wicking socks, a correct fitting shoe, and perhaps an anti-friction product, and you are ready to go.
Is Running hard on one's knees?
Not necessarily. Running on soft surfaces, such as grass and dirt trails, reduces the impact dramatically. In fact, running on asphalt is much softer and better than running on concrete. Many running related aches and pains are caused by running on concrete and/or in old or inappropriate shoes.
Moderate impact exercise, like running, actually improves knee health and bone density (for chronic knee problems see your doctor before starting your running program). The fresh cushioning of new shoes and smooth efficient running form can often alleviate knee soreness caused by shoes that are on their last miles.
Who makes the best shoe?
That depends on you and your feet. Each brand and model has its own particular fit, as our feet have their particular shape. Some of us fit better in some brands than others, so for each of us there are better brands and models than others. A shoe that some friend or acquaintance says is best may not be best for you.
How long should a running shoe last?
Typically a shoe will cushion and stabilize for 300 to 500 miles; depending on the shoe, your weight, the surface you run on, and your running style, among other things. We recommend retiring old shoes before they have a chance to cause an injury.
We also recommend rotating between two or more good pairs of shoes. Put 150 to 200 miles on a pair and then start alternating with a new pair. Choose the newer pair for longer, more demanding workouts, and the older pair for easier workouts. Retire the old pair at about 400 miles and get a new pair to rotate in. Rotating shoes like this will go a long way to help prevent injuries. Running in old shoes can result in problems that could keep you off the roads and trails unnecessarily.
Why buy your shoes from a specialty running store?
Specialty running stores have the knowledge and experience to analyze your bio-mechanics, gait, and foot shape to fit you to the correct shoe for your individual needs.
As the picture above illustrates, we will watch you walk and run in the store to make sure you get the right shoe. We encourage you to take a run down the sidewalk or on the treadmill to get a better feel for the shoes you are considering.
Your local running store staff can help you with training, injuries, and shoe issues because we train and race all year round. If you are a beginning runner or walker or advanced competitor we can help you reach your goals.
Your local running store gives back to the running community and the community at large through support of races and other charitable events. Also, buying locally keeps the local economy healthy and strong. Buying online can rob our city and state of needed tax dollars to pay for fire and police departments, roads, community fitness centers, libraries, and cultural events. Recently I heard in the news that most states are losing about $100 million (some states it is twice that amount) in tax revenues because most out-of-state online businesses do not collect taxes for the state in which the purchaser lives. Add to that the fact that all purchase money goes out of state to further hinder our local economy. There you have it, buy local, support independent, specialty stores. Have a Good Run.
Join the WASATCH RUNNING CLUB and get 15% off MSRP purchases for 12 months.
Track and Field
All track and field shoes are 20% off
Select track and field event shoes up to 50% off
2010 XC spikes 30-50% off
Call for models and availability
College and high school track and cross-country team athletes receive a 10% discount during the season. Buy your training shoe and spike together and get 20% off.