Running Shoe Question

            The other day I got an email from a friend. She was being asked questions about running shoes, and she was kind enough to forward me the questions to help out with it. So I decided to turn this into a post about running shoes, as the questions are fairly common. There had already been some back and forth email between the two of them when I finally was forwarded the below questions:

            “I used to feel some knee pains, but it's not as severe as before. I think it may have to do with finally changing the shoes. Speaking of that, how long should you keep your shoes for? I've read on running sites that real runners say 300-500 miles. I've also seen 6 months recommended. What's your take based on the type of workout that I engage in?

            Oh and I checked my shoes again, they're worn out near the outside edge and the outside heel. I think that makes me a supinator but I originally didn't think so because I have relatively flat feet and supinators generally have high arches. Do supinators need some cushioning?

            Lastly, I want to ask about the Nike Frees. They look cool. I think they are designed to be quite flat and I think people said that you want flatter shoes if you're going to do work with weights. If I really am a supinator, do you think there's harm in wearing those for my treadmill warm-ups and weight work? I think Frees with higher numbers have more cushioning.”

This was my reply:

            “When it comes to changing your shoes, the general recommendation is 300-500 miles. For many hardcore runners, that's usually every 6 months. But judging by the mileage you put into your shoes, you can get away with training in running shoes for at least a year.

            When it comes to choosing running shoes, it boils down to comfort, fit, and how you feel in them when you walk, but most importantly run. You shouldn't have to break in a shoe. The right shoe should fit like a glove and if you have any nagging issues with shoes when you walk or run in them, try another pair. It may take hours to find the right shoe (trust me on that, I know), but it's worth it. You don't want to drop $150 on a pair that will only give you trouble, so take the time to choose wisely. And if they happen to be on the lower end of the price range, that's a bonus.

            So should supinators need cushioning? Depends on what you're comfortable with. Because you're not doing a lot of high mileage, you should be able to get away with a shoe that's not overly built up. On a side note, I will say it's not always the shoe that causes problems in the joints. It plays a role, but it's not the main issue. You have to look at your technique when you run and whether or not you have any muscle imbalances.

            As for the Nike Frees, they are a good shoe, but again it comes down to how it fits on your feet and how comfortable it is. They are generally flat, which is great when you do deadlifts and squats. And they're nice and light which is great for runs. Other shoes similar to the Frees are the New Balance Minimus, or Saucony Hattori. Basically these shoes are called minimalist because they are not overly built and provide you with enough cushioning. And when you run in them, they allow you to run more naturally. They're great for both running and lifting, but I will note if you plan on doing longer runs in them, you should gradually build up your mileage.

            I hope I was able to answer your questions. If you need clarification, or if you have any other questions about running, please don't hesitate to drop me an email. I'll be glad to help out.”

            Do you guys have any running related questions? Throw ‘em my way, I’d love to help you out!