Are your training shoes up to the job?

Did you know many of the injuries that people suffer when running are caused by inadequate shoes or ones that are old and worn out! Some of those injuries can include shin splints, hip and knee pain as well as foot pain. Making sure that your footwear is right for you is important and, although the price of trainers can be high, it could mean the difference between continuing your running injury-free or having a long time off!

Trainers should not only be comfortable for you but also provide cushioning and support as well as fitting well. The average running shoe will last about 500 miles, but they will probably be ‘on their knees’ by this point. It is vital that you regularly check your shoes and change them well before they become completely worn out. And it’s not just the soles that will wear; as the shoes age, the heel, outersole and midsole will deteriorate, giving you progressively less support and cushioning.

There are many brands and different types of shoe available, according to your feet and running gait and it is best to visit a dedicated running store and try on a number of different shoes. Unfortunately, many of the high-street stores are more interested in selling you fashion items rather than footwear that does the job. Two excellent dedicated stores in York are Up and Running along Fossgate and Sweatshop in the lobby of Next Generation Health Club off Hull Road. Both of these stores use computer gait analysis and will be able to give you much more accurate advice on the right shoes for you. They’ll also allow you to try on many pairs (don’t be shy about it) and test them out on a treadmill.

No matter what the advice you may be given, the overriding question you must ask of yourself is ‘are they comfortable?’. If they are not, then don’t buy them! Other good advice would include:

• Take your old pair with you; a good sales person can judge an awful lot by how your old shoes have worn
• Always maintain at least a thumbnail of extra room between the end of your longest toe (not always your biggest) and the tip of your shoe; your feet will swell during running
• Try shoes on with the socks and any orthotics that you may use when you run
• Be sure the sole flexes easily where your own foot flexes

If you need more information on shoes, try Runner’s World: Choosing a Shoe.

Don’t let your shoes get too worn out before you think of changing them!

Posted on Sunday, 1 June 2008 at 8:00 pm

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