Are you training for a half marathon or marathon this summer? Using running as a cross train or a way to get in shape? These simple tips will help keep you pain free for longer – you just need to look at your feet! Or rather, your shoes …
If you are running in an older or worn pair of running shoes you are at an increased risk for running injuries. Running shoes lose cushioning, stability and shock absorption over time. One way to prevent these injuries is to know when to replace those old shoes.
Below are some tips and tricks to keep in mind when considering buying replacement shoes.
1. The mileage on your shoes is high. It is a good idea to replace your shoes every 600-800 kilometres. This is somewhat dependent on the surface you are running on, your body weight and running style. Smaller runners can get away with longer, running in rough terrain decreases the lifetime of a shoe, as does heavier runners.
2. You’re feeling pain.
If you’ve been feeling muscle fatigue, shin or calf pain or some pain in your joints — especially your knees — you may be wearing shoes that have lost their cushioning. When you’re feeling pain on both sides — both knees, for example — that’s often an indication that you need new running shoes. It’s also often an indication that you should see your Sports Therapist or Chiropractor to work out the kinks in your lower kinetic chain.
3. Your shoes fail the twist test.
If you hold your running shoes at both ends and twist the shoe, it should feel firm. An old shoe or one that doesn’t have proper support will twist easily, like a dish rag.
4. The soles have worn out.
Soles typically last longer than the shoes shock absorbency and cushioning so if the soles are worn down, then it’s definitely time for new shoes!
5. Newer shoes feel much better.
Some experts recommend that runners rotate two pairs of running shoes. If you get a new pair of running shoes about half-way through the life of your old ones, they can serve as a reference to help you notice when your old ones are ready to be replaced. If you notice a big difference in the cushioning of the newer pair, then it’s probably time to say goodbye to the old ones.
If after replacing your shoes you are not quite healed, a visit to your Chiropractor, ART Provider, and Massage Therapist is a good idea. You may have built up some scar tissue or joint restrictions that need to be released!
Enjoy the weekend,
Dr. Laura Clemenhagen
Chiropractor and ART Provider