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3 Reasons You Need To Check Your Shoes

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3 Reasons You Need To Check Your Shoes

by Margot Manning, intraining Running Centre podiatrist


Consistent training is the key to a successful running season.  Training mistakes are the most common reasons for a break in your routine.  Shoe mistakes should rarely be the cause.


Here are four things you need to know so your running shoes aren’t the ones stopping you from achieving your goals.  


Shoe Tip #1:  Your Shoes Are More Than 12 Months Old

Don’t wear worn out shoes…yours or someone else’s.   It is believed that running shoes should be replaced after 600 to 1000 kilometres.  After the first few weeks, there is a very gradual loss of protection. This loss is primarily in the cushioning.  The constant compression leads to deformation and loss in resistance to every step of our body load. Other factors such as exposure to heat, moisture and altitude can lead to early degeneration of the midsole (cushioning).  


Shoe Tip #2:  You Get Burning, Numbness Or Tingling Feet

None of these sensations are normal.  No sensation should be normal.

The perfect fit is an individual parameter with some runners preferring a firm fit while others liking it looser.  Poor fit can contribute to a variety of injuries related to pressure as the foot swells and callouses and blisters form from repetitive rubbing of the skin against the shoe.  Hot feet and numbness occur when your shoe is too tight and impinges the nerves.


Shoe Tip #3:  Aching Legs And Niggles That Don’t Go Away

Lasting pain after running should not occur.  If it does, and your training has not changed, then you need to check your shoes aren’t dead.  You can tell this because the cushioning is really soft to push on and the shoe bends far more easily than it needs to.  Recurring calf injuries can be directly linked to you running in the wrong style shoe. This is a mismatch between the support of your shoe and your body mechanics.  


Shoe Tip #4:  Black Toenails Can Be Avoided With A Different Shaped Shoe  

Your shoe should match your foot shape.  If the shape of the shoe is straight and your foot curved, then there will be a space between the side of the foot and the side of the shoe.  If you have square, wide foot, then a pointy and tapered shoe is likely the cause of black toenails. The area around your toes (toebox shape) can have a large effect on toe trauma.  Don’t let your shoes be the cause of an injury. Come and see us at intraining and we’ll help you find the running shoe with the right shape, fit, and style to give you a great run.

If you are not sure about your shoes, you can contact us or book in to see one of our podiatry/physio team for a running shoe fitting.