March 9, 2009

Run 800 m for time four times. Rest 4 minutes between rounds.
Here's something we rarely pay attention to (unless you are a regular runner): our running shoes. Here is some basic information regarding running shoe wear and tear that I hope you will consider (using worn out shoes can increase the likelihood of shin splints, heel pain, and all other manner of leg problems) from The Runner's Guide. I'd love for regular runners like Angie and Margo to weigh in...
"There may be a few general rules of thumb for how long a pair of running shoes will last but many runners will find themselves in need of a new pair of running shoes either before these generally accepted rules of thumb while other runners may find they do not need to purchase a new pair of running shoes as often as other runners. The generally accepted consensus is runners will require a new pair of running shoes every 300-500 miles. This means a runner who has purchased a new pair of running shoes recently will require a new pair after he has logged approximately 300-500 miles on his running shoes. This distance is best gauged by keeping an accurate training log which includes a section for accumulated mileage. The information obtained from a training log will be useful for determining how much mileage a runner has put into a particular pair of running shoes but he should also be cognizant of how the running shoes feel and how well they are performing. In keeping a training log, a runner should also note how well he feels after each run. For example a runner may begin to experience shin or knee pain on a regular basis after he has run approximately 250 miles on a particular pair of running shoes. This type of information may indicate this particular runner needs to purchase new running shoes more often than the average runner. Time is another indicator which many runners use for determining when they need a new pair of running shoes. The general consensus here is running shoes should be replaced every six months. However, this is generally considered to be just a rule of thumb and some runners may find themselves replacing their running shoes every four months while others may find they only need to replace their running shoes every eight months. The need to replace running shoes is generally not a function of time but rather a function of how many miles the runner has run in the shoes. However, the consensus indicating the replacement of running shoes is necessary every six months is actually loosely based on mileage. It is not uncommon for some runners to find that there is a need for them to replace their running shoes significantly more often than others. Some of the factors which may contribute to this need may include the weight of the runner as well as the running style of the runner. Runners who are significantly heavier than the average runner may find the increased weight causes them to need new running shoes more often than their lighter counterparts. Similarly, runners who typically strike the ground harder than most runners may also find they need to replace their running shoes more often than most runners."