Your running shoes: Do they need a medical checkup?

6 tips on when to find new footwear for the health of your whole body

Female hands lacing running shoes on paved outdoor trail.

If you’re running in your lawnmower shoes, it is time to get a new pair of running shoes. Runners not only need to analyze their training plan but also conduct a checkup on their current running shoes.

Just like replenishing your body to stay strong, the shoes you use can affect your run as well.

Kendall Railing, a certified strength and conditioning specialist at Sanford POWER and 16-time Fargo Marathon runner, said the recommended time to change shoes is between every 300 to 500 miles. That may vary based on training conditions and body size.

Whether it’s a 5K or marathon, here’s a checklist from Railing on what to review on your running shoes:

  1. If you’re running in your lawnmower shoes, purchase a new pair of running shoes.
  2. Are your current shoes worn out and not providing the support, stability or cushion you need for your best run? Check the bottom of your current shoes for the wear pattern and worn-out areas.
  3. Ask the representative at your local running shoe store for help and analysis of your running shoe and running gait if you have a history of nagging injuries.
  4. When purchasing a new pair of shoes, don’t start running in them the week before your big race or on race day. Break them in gradually for at least two to three weeks.
  5. Break your new shoes in on your shorter runs, so they are comfortable and don’t create hot spots or blisters.
  6. Listen and respond to your feet, ankles and calves, especially if you experience pain or discomfort.

Railing’s final thought for the day: “Enjoy your run and newer shoes on race day!”

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Posted In Health Information, Orthopedics, Running, Sports Medicine

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