I've been noticing over the past few weeks that my shoes may not be supporting me as they used to, and that I was experiencing toes/leg/knee pain after being on the elliptical machine or treadmill for 30 minutes or so. This didn't seem right to me since well I purchased new shoes just 6 months ago or so.
After completing my workout -
Supersets of 8 - 3 times
- Leg Squats
- Leg Extensions
- Standing Calf Raises
- Leg Curls
- Leg Adductor
- Leg Abductor
- Walking for 1 mile (started experiencing pain in my toes)
- Elliptical for 2 miles
Some background - I usually would change out my shoes until I've warn them for at least a year, and in the past I was partaking in cardio with the majority of use on elliptical machines. Now being new to focusing on walking/jogging/running these past months, I've added on the miles in a different fashion.
After discussing my new routines and that I had logged at least 225 miles on the new shoes, combination of outside & indoor running walking and some elliptical. On top of that I easily could have logged another 150-200 miles on just general use. So add that up I was possibly 425 miles with my current shoes.
The rep explained that I should replace running shoes between 300-500 miles depending on your running style, body weight, and the surface. After looking at the same model shoe and the difference in structure I could clearly see as she explained my shoes where blown and not supporting my foot correctly for distance running. So new shinny shoes were going home with me today...as my next 5K was a little more then a week away. I was able to try a handful of shoes, walk and even jog outside to ensure I was taking home the best fit.
I left the store with these spiffy new completely different running shoes - now mind you not everyone will like the crazy colors but I'm not picky about that.
Newton Running Gravity- Neutral Performance Trainer is for runners wanting a daily training shoe that can also function brilliantly as a faster tempo-pace run or race shoe.
The Gravity is a great everyday trainer for runners who may like to turn up the speed now and again during tempo or fast-paced runs and intervals.
I did a little more digging on the subject of replacing running shoes and this was spot on to the wear of my shoes -
A shoe's midsole cushioning may be worn out long before the tread shows signs of wear. Because the bottom and tread of the shoe may look fine, identifying when the cushioning is shot isn't easy to do. Here are some tips for identifying midsole wear:
- First, pay attention to how you feel. As your shoes begin to give out, you may begin to get some aches or pains in your bones and joints. You may also notice slight muscle fatigue, new tightness, or possible shin splints.
- Look for creasing of the midsole material in areas of high load (under the heel or the ball of the foot). A worn out midsole will have wrinkles and creases there.
- Try to twist the shoe. A worn out midsole will allow the shoe to twist more easily than a new shoe.
- Try on a new pair of the model that you are currently wearing. Compare this to your current
- shoes. If the cushioning in your shoes feels dead in comparison, it probably is.
If you run frequently it's a good idea to have more than one pair of shoes. Think about buying two pair at a time (or buying a second pair about midway through the life of your first). Add the new pair in to your shoe rotation when your "old" shoes have about 200 miles on them. If you use two pairs of shoes you should still track mileage per shoe, and replace each after it has 350-550 miles on it.
I am hopeful that changing out my shoes will alleviate the slight pain I've been experiencing, slightly adjust my running form, and get me through my next 5K.