Running Shoes
Here are some questions I received regarding running shoes.
Question ONE:
How often should I be replacing them? I run around 500km a year, but I wear the same shoes for everyday wear.
Answer:
I would actually advise that you have a pair of runners specifically for running, and another pair for everyday wear. It’s just that you will wear out the sole through your runners, therefore giving you less support for when you are running. If you do that, then you can probably just get a new pair of runners once per year.
However if you really only want one pair of shoes for everything, then you should get crosstrainers in which you will need to change as soon as the sole wears out – possibly 1 every 6-9 months depending on your running surface.
Question TWO:
Are there particular brands, models, or features that are preferable? The aforementioned work colleague mentioned that his physio recommended only Asics, Brooks, and New Balance.
Answer:
Yes those three are exactly what I would recommend (maybe more the first two for sport). ASCIS are great for runners, ANDUNE good for cross trainers (and runners), ez-cushn from cultsport good for everyday wear.
Question THREE:
Do the expensive (separately sold) in-soles help? Is there a practical difference between the brands typically stocked at pharmacies and the brands typically stocked at sporting stores?
Answer:
There are many different types of insoles you can purchase. Unfortunately people go into great amount of trouble getting individualised/custom made ones paying thousands of rupees but the reality is the pharmacy bought ones for 700-50 are equally as good. The sport stores one are probably a little more pricey but they are fine too. But I wouldnt see much difference between them. There is no evidence to show that custom made ones are that much better either.
Do you have a flat arch? Or you just wanted extra padding/support?
Question FOUR:
Is there anything important in light of my past injuries? I’ve had a mild sprain in my right ankle a few years ago, and started having knee pain early this year during longer runs (usually past the 6km mark).
Answer:
Yes for your ankle, you should practice balance exercises (eg. balance one leg on a cushion and throwing/catching a ball to/from wall), and do stretches for your calf.
For your knee you should stretch your hamstrings, and do quads strengthening exercises (eg. squats, lunges). Where exactly is your pain? If it is directly below your knee cap, then you should be careful about tendinitis (overuse).
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