Although it’s still cold outside, winter will not last forever. Now is a good time to take a look at your workout gear so you can get the best out training. One of the most important pieces of equipment you should own is running shoes. Wearing the wrong pair of running shoes or wearing old broken-down running shoes can cause some major health issues. In the following newsletter, we will examine some of the health issues associated with poor running foot wear and provide you with some warning signs indicating when you may need to replace your shoes. We have also attached here a stability ball mobility warm-up that can be used before any workout:

Picking the right running shoes for your feet is not always easy, but wearing the wrong shoe can make your run very uncomfortable and possible lead to injury. Wearing a shoe that is too small or narrow can lead to bruised toes, blisters, bunions, corns and ingrown toenails. Wearing shoes that are too big can lead to inflammation of the arches and other overuse injuries like plantar fasciitis in your arches on the bottom of your feet. To ensure a good fit, try on shoes with the socks you will be training in. Also, it may be a good idea to try on a new pair of shoes after you have been on your feet for a while or after a workout because the feet should be fully expanded at that time.

Wearing old, broken-down running shoes can cause some major issues. Shoes over time lose their ability to absorb shock as the cushion breaks down and stability is lost. When this occurs, your joints take more impact and injuries can occur in the feet, legs, hips, and back. Shin splints are a common injury that can occur from wearing worn out shoes. Another indicator that you may need to replace your running shoes is when both of your knees are sore after a run. To test the stability of your shoe, try holding them at both ends and twisting. A stable shoe should be firm. A broken-down shoe will twist easily due to the lack of support. Also, the absence of good tread on the bottom of your shoe can be a good indication that it’s time to replace your shoes. Most people’s shoes are only good for 300- 400 miles depending on body size, running style and running surface.

When shopping for a good pair of running shoes consider going to a local specialty store over shopping at a big box sporting goods store or buying online. Specialty stores will have experts that can fit you with the proper shoe for your specific running needs and style. An expert should ask you questions on the distances you run, the surfaces you run on, and injury history. Running experts can also analyze your gate by putting you on a treadmill and videoing you while walking or running. Some of the local specialty stores in Louisville are Ken Combs Running Store, Fleet Feet, and Swags Sport Shoe.


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