intraining’s monthly Love 2 Run e-News – August 2016 |
Spring is here and running season is almost complete in Queensland. If you thought that this means a time for rest, think again! This is no time to rest on your laurels, it is the best time to start planning for what goals you have ahead.
Are you looking to start running? Better your personal best? Run a marathon? Or just finish your local parkrun without stopping? Start your planning now. Spring time is a great time of the year to head out and enjoy the earlier sunrise and sunsets that greet us each day. In this this issue: Did you know running facts – Part 27 Over 19 days, there were 19 world records broken and 65 Olympic records broken. In terms of athletic performance, the Rio Games has been the most successful games in history. Whilst any medal is an achievement, there were amazing standouts, that included Michael Phelps (totaling 28 Olympic medals in this career) and Usain Bolt who as a track sprinter has completed something nobody thought would be possible and accomplished three Olympic gold medals in each of the last three Olympic Games. What a great era of sport we live in! Stay healthy, keep active and have a happy run!
**NEW** Spring/Summer clothing range in store The latest range of Spring/Summer clothing has arrived at intraining Running Centre. If you are tired of boring black or just looking to replace those shorts that leave little to the imagination, we have a great range to help you enjoy that next run just a little more. Endura Salted Caramel gel and other new flavours Why Take Endura Sports Energy Gels? Three new flavours from Endura – Now available at intraining Running Centre – Salted Caramel: Ideal for those who have a sweet tooth If you have been struggling with fuelling during runs over 1hr in duration, it may be time to get yourself some help the easy way with a gel that is easy to take on board and stay on board.
What your wear pattern means – by Steve Manning (podiatrist) If you have worn through the outsole (rubber tread) to the midsole then you will need to replace your shoes. However by this stage the midsole cushioning in the shoe has likely to be ‘dead’ (see the dead shoe test here) and not offering your joints any relief from impact. Click here to view the full article on how to decipher your wear pattern and learn what to look for in a shoe. ‘From the Sole’ articles are written by our intraining Running Injury Clinic podiatry, physiotherapy, dietitian , massage therapy and coaching team. Make an appointment to see one of our clinicians who can assist with diagnosing and treating your running related injury. Twilight Bay Run – Saturday 24 September 2016 Not only do participants get to enjoy a fireworks display over the Bay at 7pm…yeah, you could be finishing under a sky full of colours, but each participant receives the popular running specific and funky limited edition Twilight Bay singlet or Twilight towel as part of entry. Limited time discount offer Start your Spring with a bang and get your entry in for the Twilight Bay Run and join us for the 5th year anniversary under the moon and stars. Running Form Workshop – 3 December 2016 Who is this for? When: Saturday 3 December If you are a beginner runner or can’t attend the December workshop, the three part Form Workshop in February 2017 will provide a greater emphasis on how to perform drills and develop these skills over three hands-on sessions. |
Tag: wear pattern
Are your shoes worn out?
How to tell if your shoes are worn out…dead shoe walking
A commonly asked question is “how do you know when your shoes are worn out?” With improved production methods, the outsole (the part that makes contact with the ground) of the shoe often shoes very little sign of wear even after hundreds of kilometres. Conversely, if you have wide feet, or toes that poke up while running, you may prematurely wear a hole in the upper but still have a shoe that is otherwise perfectly function. For most shoes, the main area of concern is the midsole of the shoe where the cushioning is. There are a few signs to be aware of including leg fatigue, increased impact noise, and loss of recoil in the ‘dead shoe test’.
As a general rule of thumb, expect to receive approximately 500-800km of life from your running shoes (that is 3-4 months of running 40km per week). Obviously lifespan can some can obtain a greater life with some only able to obtain 300-400km until the shoe is worn out. A variety of factors affect this, including runner weight, terrain, running gait, frequency of running (you obtain a greater lifespan by alternating two or more pairs of shoes) as well as other factors that are runner dependent.
Key signs you need to replace your shoes
- As your shoes wear out, you may find that your feet and legs are feeling more tired than usual. This is usually a subtle change over time and not apparent unless you try on a newer pair of shoes.
- Older shoes often make a ‘thud’ sound when they hit the ground, as opposed to a quieter and smoother contact.
- The ‘Dead Shoe Test’ involves bending the front half of the shoe in half, downwards towards the sole. In old and worn out shoes there will be little resistance and lesser recoil. This would suggest that the shock absorbing ability of the shoe is fading.
- Look at the shoes from behind – if they are tilting excessively inwards or outwards this may suggest that the shoes need to be replaced.
The durability of a shoe depends on several factors including
- The thickness of the midsole (generally thicker soles give higher mileage)
- The density of the midsole (firmer is often better for durability)
- Amount of use – shoes worn daily wear out relatively faster (consider rotating a couple of pairs instead)
- Foot strike patterns – excessive pronation, supination, or forefoot running will unevenly wear the shoes resulting in their early retirement
Worn out shoes can be a contributing factor for injuries, so remember to replace them regularly to keep you running at your best. If you are unsure of whether your shoes have reached that ‘gone too far’ stage, come visit the staff at the intraining Running Centre for a FREE ‘dead shoe’ assessment.
By Doug James (podiatrist, physiotherapist and runner at intraining Running Injury Clinic)