Injury Prevention: Running in the Right Shoes

April 10, 2013

This week is all about injury prevention for runners here on runladylike.com. On Tuesday, we talked about the benefits of sports massage for preventing injury and speeding recovery. Today, I’m highlighting the importance of running in the right shoes. Although running may seem as easy as putting one foot in front of the other, what we’re wearing on those feet really matters when it comes to running happy and healthy.

Over the years, I’ve learned a lot about how to pick the right shoes for me and how that choice affects my body and my performance. Sometimes it feels like a science project. One model works. The next model doesn’t. Back to the drawing board. Test. Test. Test.

Other times, it feels like that old story about having to kiss a lot of frogs before you find your prince … blisters, black toenails, foot cramps, and then finally, ahhhhh!

Recently, I got to participate in a live online chat with Brooks Running footwear merchandising associate, Kira Harrison, who shared some great insights on making sure we’re using our shoes as a force for running good.

Here are 4 things I’ve learned when it comes to running shoes and injury prevention, with some extra help from Kira to bring you some added knowledge from a true expert:

1. Once your shoes go through puberty, it’s time to say sayonara!
Sometimes aging is a good thing, like in the case of fine wines and senior citizen discounts at the movie theater. But when it comes to running shoes, maturity is not a virtue. Running in old shoes that have too many miles on them is one of the most common causes of running injuries. Continuing to run in worn-out shoes that are past their prime is the quickest way to develop issues such as shin splints, IT band pain, knee issues and much more. My friends at Brooks Running recommend replacing your shoes every 400 to 500 miles. This will help ensure you don’t continue to run in shoes that have lost their shock absorption, cushioning and stability, therefore adding to the impact and stress on your body. You can read more about my tips for extending your running shoe life-cycle here.

2. It doesn’t matter how cool the shoe looks if it’s not the right shoe for you.
Ok, it does matter a little bit in terms of feeling cool and fast. I’ll be the first to admit that I want the hot pink and fluorescent yellow shoes (and yes, I’ve got them both), but they have to be designed to support your running gait otherwise they aren’t cool in the slightest. That is, unless you want to be the coolest runner wearing hot pink shoes who can’t run in them because you’re injured.

Whether you have a neutral foot, need stability because you are an over-pronator, need a motion control shoe because you need arch support, etc., Kira explains that “the worst case scenario of a wrong shoe gone bad is the cause of an injury. It could be something as small as a black toenail because your shoes are too small or as serious as Plantar Fasciitis from not having the right shoe for your foot type. When you are planning on putting hundreds of miles on your shoes, you always want to take the time to find the right pair for your body.”

The moral of the story is this: Know what your running needs are before you select what your shoe looks like. That may mean picking the boring white shoe with some red trim, but you’ll thank yourself in the long run (no pun intended) if that’s the best shoe for you.

3. Just say no to sales racks.
And department stores. And big chain sports stores with incompetent shoe salesmen. Whenever I hear someone complaining about pain, the first thing I ask is a) How long have you been running in your shoes? and b) Where did you buy your shoes? One of their answers is typically the culprit. Being professionally fitted in the right pair of running shoes is worth the extra cost. If you found yourself trying on running shoes from the sales rack at Kohl’s and you’re not sure what they are designed to do, put them back right now, run to your car and head to your local running specialty store where the sales people are runners and running shoe experts. Kira and the Brooks Running team always recommend that runners visit their local running store: “There is nothing better than having an experienced staff member look at your feet and help you find the right running shoe for you. Before you buy a new shoe, think about your running experience, if you have had any past injuries and what kind of running experience you are looking for from your shoes. Having this information ready will help the staff fit you with the best shoe for you.”

4. Be monogamous.
One of the biggest lessons I’ve learned this year is to avoid wearing multiple shoe styles at the same time. I’ve tested out a number of shoes this year – all shoes that are right for my running style and foot needs. However, running in a pair of Brooks Pure Cadence (vintage edition) one day, then Pure Cadence 2s the next and then the Ravennas another day during the same week is a recipe for disaster and injury. Stick with the same model of shoe if it’s working for you, and don’t do too much experimenting during the training season with a variety of different styles. You never want to do anything drastic when it comes to changing your shoes. I currently switch between 2 pairs of Pure Cadence that are the same model every other run.

Here are a few other fun tidbits I recently learned from Kira and the Brooks Running team:

  • Women can run in men’s shoes. The number one difference between men’s and women’s shoes is the width of the shoe. Men’s regulars are typically equal to a women’s wide. Additionally, men’s shoes typically run 2.5 sizes larger. For example, a men’s size 9 is equivalent to a women’s size 7.5. So ladies, if you have a wide foot, you may want to look into running in men’s shoes.
  • Inspiration for shoe design comes from everywhere. It could be from the design of a car or bicycle to a beautiful landscape or road trip. The trend right now is all about colors, including pops of neon to make the shoe exciting. And believe it or not, white is coming back and making a statement of its own.

Read the other parts of this week’s injury prevention for runners series:
Part 1: Injury Prevention: A Week-Long Series + The Basics
Part 2: Injury Prevention: Sports Massage for Runners
Part 4: Friday FITspiration: A Runner Overcomes Injury to Run Stronger
Part 5: Injury Prevention: Yoga for Runners

Disclosure: I am a Brooks Run Happy Ambassador and receive compensation and free Brooks products to test, although many of the shoes featured in this post I purchased on my own. Brooks Running did not ask me to write this post or comment on this topic. The thoughts and opinions I express about Brooks and their products are my own and always will be.

 

Has running in the wrong shoes ever caused you to become injured? How do you keep track of how many miles you’ve run on your current shoes and when it’s time to replace them? Do you love crazy, colorful shoes or are you more of a traditionalist?

Comments

Maureen

I’ve definitely been guilty of waiting too long to buy new shoes, leading to some awful shin pain last summer. For tracking mileage, I use an app on my iPod that keeps all my running data, including the mileage on my shoes. I love bright colored shoes (hello hot pink Pure Cadences), but I sometimes I have trouble finding them in my size.

Lisa

I’m all about the crazy and colorful! Right now I’ve got Asics GT-2000 that are bright purple, pink and yellow and they’re awesome. I keep track of my shoe mileage with my runs on Strave & DailyMile. 🙂

Sarah @RunFarGirl

I recently had to swtich out of my Brooks Connects. I thought they were the shoe for me, but after testing, testing and more testing I realized that they were causing the issues in my toe and top of my foot. I LOOOVE the way they look. Which made it so hard for me to part with them. Im back in Saucony, but really wish that Asics still made the older version of the Speedstar. Sometimes the new versions just arent better 🙁

rUnladylike

I’m sorry to hear your Pure Connects were the culprits of your toe pain. Glad you are back in something that is working better for you though!

Ali K. @ Hit the Ground Running

I’ve heard rotating pairs of shoes that are different models can help to build strength/muscle in different parts of your feet and legs. Have you heard this? What are your thoughts on it?

rUnladylike

Hi Ali! Thanks for your question. Mark V. provided some good perspective as well from his experience. For me personally, I have run into issues/pain in my feet when I alternate between too many different models of shoes at the same time, but everyone is different and that may work for others. I find sticking to my Pure Cadence for all my runs really works for me. I don’t see any harm though in wearing a different/lighter shoe for speed work or racing depending on the goal of the run, but for me, I try to stick with the same model (with the exception of trail running). It is always amazing how different things work for different runners. Hope that helps. Thanks for your thoughts!

melody

Man! I could have used this week long series last year! Pretty much everything you have been writing about is what I did wrong because I just didn’t know. I’m in love with Brooks. They were my first running shoe. I had my first pair for 3 years, but never really thought I put the miles on them needing a new pair. That was the first of my problems! Using old shoes.
Going to the running store and having them help with shoes is like going to ice cream! So exciting and fun!

Emily @ Maple Miles

The brighter the shoe, the more I love it! 🙂 When I first started running, I went through a couple pairs of shoes that were not right for him and gave me hip and ankle issues. I learned New Balance do not support my high arches and Nike Free are WAY too minimalist for me. I also learned that I needed inserts for my shoes to better support my arches. After getting a minor ankle injury, I went to the doctor and he made specialized inserts for me! I highly recommend them!

Alyssa @ See This Girl Run

I’ll admit this is one thing I’m terrible at. I know the right thing to do but I have never had some with real expertise tell me which shoes are best for me. I need to. Thanks for the reminder.
Your shoes are all stellar by the way. Love them!

Mark V

Good point Ali K. I have read the same info from multiple sources. I have rotated shoes of multiple models without any problems for a couple of years. Did that for my marathon training last year. Currently I am using multiple models of Brooks (Ravenna & Cadence) for half-marathon training. What works for one person may not work for another.

Bryan Palas

Love all your advice! Good stuff! I however do switch between models based on what I’m running and where I’m running. I’m use 3 different types of Saucony’s. One for long runs, tempo runs, and short quick speed runs/track and of course racing. I don’t see a harm in them but for the majority of my runs, I do swap with the same model type.

Christina @TheTinyRunner

I am in the process of looking for a new shoe- I think I am up about 400+ miles on my current shoes and I have been switching in the PureCadence for a few runs but i’m not really liking the way they feel on me. I’m not sure what I need – i have been to a few running stores but haven’t committed to anything yet! I am so indecisive!

Jodi @ 13.1 Miles to Disney

This is such good info. I was fitted last November when I first started running seriously and it was such a good decision. I found out I was running in the wrong shoes and socks!

Rebecca@Running.Food.Baby.

Good tips!

I never really paid much attention in my shoes until last year – When I started running more than 5K, my feet started to hurt and shin splints reared their ugly head again (I had bad shin splints when I was a sprinter) – I was properly fitted for shoes and boom, feet are all better!

Kara A. Forrest

Hey!! I have been running in Brooks Adrenaline GTS 12 and now 13’s for almost two years. Well, a few weeks ago I tried out the Brooks Pure Cadence-on sale and I loved the color!! I think changing models so quickly is what aggravated my tendonitis/stress fracture scare;( I am an overpronator, 38 years old and run on the roads. I have switched back to my Brooks Adrenaline GTS 13’s and love them for giving me what I need to run!! I know I need to replace my shoes every 4 to 5 months:) I would love to be that runner that can run in any shoe, but I know my limits and what works for me! I just want to keep running so I will wear the shoes that keep me going!

Deb @ Dietitian Debbie Dishes

Thanks for this post! I have definitely had to go through a bit of trial and error to find running shoes that work for me! Getting fitted at a store was one of the best decisions I could make. 🙂 I’m an overpronator so I have to choose shoes with a bit more stability – I just bought a pair of bright pink Saucony Hurricanes which I am excited to break in!

Renee @ Renee Runs Miles

I’m on the quest for the pair of shoes I love. I ran a particular Asics shoes for years, but the recent model ruined it for me and it no longer fits my foot.

And interestingly enough, the shoes I have picked out for myself (at a sporting good store), I’ve always liked, but not when I’ve been fitted at a running store…

Kristen L

I love bright shoes, but I have not yet bought them because the Ravenna’s have been fairly neutral colors (but still fun). I have been running in ravenna’s for a while because — like you said, changing could cause injury. Thanks for the reminder about how important shoe fit really is!

rUnladylike

The newest Ravennas have pops of bright with hot yellow shoe laces. I have a pair and they are fun! You might like them 🙂

Christine @ www.idratherbesweating.com

Great information! As a personal trainer managing a center I always have lots of speakers come in to talk about Staying Healthy While Running so my clients can become more educated. You were right on point with what they had to say!

rUnladylike

That is great to hear, Christine 🙂 Thanks so much for your kind words and for stopping by!

Haley

I just recently switched to Brooks after running in Aasics for 10 years! I am loving them so far. Your neon Brooks are awesome, what/style model are they? I could not agree more about switching shoes out often! It gets pricey but it’s worth the investment to prevent injuries!

rUnladylike

Hi Haley! Glad to hear you are liking your Brooks. I’m a big fan too. The yellow ones pictured are the Pure Cadence 1s. This particular color was not one that was sold on the Brooks Web site. It must have been a limited edition model because I had never seen it before. I ordered 2 pairs when they discontinued the 1s and found these on Finish Line’s Web site after doing a quick search of retailers that were still selling them. You can still find some of the 1s around online, but I would suggest trying the Pure Cadence 2s, which is the edition that is out now. I have a purple pair. The Ravenna’s (the stability shoe in their core line) are also good looking with the neon yellow laces. I have those as well and you can see them in the top left corner of the graphic in this post. Thanks for stopping by and for your comment. Happy running!