Finding the right running shoes is probably one of the most important aspects of training. So many people are not wearing the right type of running shoes which can lead to injury. I recommend taking the time to go to a national chain like Fleet Feet or to a local running store. Fleet feet is nice because they will put you on a treadmill and record you running. They will then use this information to find the proper shoe and there is no charge for this service! A lot of local running stores offer this same service but even if they don’t they should be trained to determine what type of shoe you need based on how you walk and the wear of an old pair of running shoes. They will look at things such as the height of your arch, whether you pronate (roll your foot in or outward as you walk/run) and how you strike the ground when you walk. I promise you will be happy you took an hour or so out of your time to do this once your mileage starts increasing. Having the right shoes can help prevent some common running injuries such as knee, hip and various joint points, shin splits, and plantar fasciitis.
Once you have new shoes, you need to break them in! Don’t ever go out on a long run in a new pair of shoes. I recommend doing a few shorter runs (3-4 miles) and keeping your old shoes for longer runs. After a few short runs, if you have no issues, you can switch to using your new shoes full time. Also, be sure to get new shoes in plenty of time to break them in before your race. The worst thing you can do is go and get a new pair 2-3 weeks before your race. I usually buy a new pair at the beginning of a training season and use them for the entire training period and race.
Finally, people often ask when they should replace their shoes. A general rule is about every 300 miles but everyone is different. I can tell when mine are ready to be replaced because my kneesand/or arches in my feet will start hurting.
Happy Training!
paleoironmom 