A Running Shoe's Prime

I found a great article from Salt Lake Running Co. about getting a shoe ready for a marathon.

I always have trouble knowing if my shoe is right for race day. I am used to blisters under the toe nails, losing your toe nails, other blisters, etc.

Here are 3 questions the article answers:

1. When is the best time to buy a shoe for a marathon and how do I get my pair ready?
2. How do marathon runners know whether or not their shoes will have enough life to get them through the race free of pain?
3. How close to marathon day should a runner purchase the shoes they are planning on using for the race? - My husband bought his shoes the night before and to everyone's surprise had no blisters, but I give credit to the shoe experts at S.L. Running Co. for picking out the right shoe :)

"The shoes a marathoner wears during the actual race should be in their prime. The prime of a running shoe is typically between 50 and 150 miles. The first 50 miles is to ensure that the shoe is compatible with the runner’s foot. There is very little actual break-in period with running shoes because the materials used are very supple in comparison to leather boots or shoes that traditionally need to be broken in. It is conceivable that if a runner is familiar with a certain shoe, he/she could pull a brand new pair out of the box and run the race. This is not recommended, but this is better than running on a shoe that has too many miles on it.

After a shoe has reached approximately 150 miles, it starts to lose its capacity to cushion and support the impact that comes from running, especially toward the end of longer runs. The typical life of a shoe is 300-400 miles. A running shoe is obviously still good after the 150-mile mark, but a marathoner runs the risk of having the shoe fail toward the end of the race when the foot and body need the most protection and support.

Aside from being uncomfortable, if the shoe fails at mile 18, 20, or 25, this may cause the runner’s pace to slow significantly, costing the runner valuable time in the race. More importantly, it can cause the runner to recover more slowly at the end of the race, and can even cause significant injuries such as stress fractures.

So, how does a marathoner keep a shoe in its prime leading into a marathon? Here are some tips:

• A runner should use the shoe he/she is going to run the race in during at least one long run.
• It is not recommended that he/she wait until the last long run because there is not another long run to correct any problems that may arise.
• The shoe that will be used in the marathon should be purchased with enough time before the second to last long run to be able to do a few shorter runs on it before going out for 18 or 20 miles."

And the article closes with "Don’t be discouraged if time seems to be running short. It‘s better to run on a shoe that has fewer than 50 miles than a shoe that has more than 150."

From the Workout Mommy: "Did you know that while running, the impact on your feet is about 5-6 times your body weight? If your shoes are old or simply have no cushion in them, the bones in your feet have to absorb this impact. Over time, this repeated stress on your bones and joints can lead to many different injuries, primarily shin splints. Please do not let price deter you from getting quality running shoes. Your feet are worth it!"