With less than 5 weeks to go before the River Run, now is your last chance to update your runners before the event.
When changing footwear any sudden change, even if it is providing more cushioning and support, can cause adaption soreness. Therefore, you need to allow 2-4 weeks of ‘wear in’ with your new runners to prevent injuries and soreness.
Signs that you need to update your current running shoes are:
- Most running shoes will generally last between 500-900km
- If your shoes have done more than 900k, update them!
- Bend Test
- This is done by holding the two ends of the shoe and bending the shoe back on itself
- If you are able to do this easily the mid-sole of the shoe has likely compressed and lacks it’s original cushioning properties. If so, update.
- If the tread (the sole of the shoe) has worn, in particular if the wear is uneven, it is time for a new pair of shoes!
- Uneven compression
- Due to different materials in the shoe and individual patterns during our walking and running gait, shoes can compress unevenly, leading to a change in the dynamic support of the shoe.
- Look at the shoe whilst on a flat surface and see if the shoe “leans” to one side
- If you are experiencing pain when walking and running, getting your shoes reviewed and likely updated is a great place to start.
If you do update your runners over the next week. We recommend undertaking the following steps to optimise an easy transition into the new shoe before race day.
- Don’t fix it if it’s not broken. Prior to an event is not the best time to try something new. When updating your shoes, have them professionally fitted by a running speciality store. There are a number of specialty running shoe stores easily accessible for the Geelong and surrounding communities. The Running Company in Geelong are excellent and they are also a supporter of lots of local running events including the River Run! Ideally updating to a shoe with similar control and heel height is best. If you are looking at going for a light-weight or less structured shoe, it is best to undertake this after the event.
- Gradually adaption to the new shoe. Allow for 3-4 shorter runs (up to 5-7km) in the new shoe, before undertaking a long run.
- Interchanging between your current runners and new runners for 2 weeks is recommended to allow the structures in your feet and legs to adjusted to the new load.
- If you do become aware of any pain or discomfort it is best to contact a Podiatrist.
If you have any questions about updating your runners please feel free to call or email me, I would love to help.
Yours in keeping people active, healthy and happy,