High-Mileage Runners – Rotate your Shoes!

Some quick tips for high mileage runners:

Do you run more than 3-4 times a week, and go more than 3-4 miles each time you run? If so, the following article from Away.com might interest you. In it, it claims that running shoes take up to 48 hours to “dry out” between runs, and to get maximum comfort.

Change your running shoes based on your mileage. Running shoes wear down significantly over time. According to the American Academy of Podiatric Sports Medicine, after 350 to 500 miles, the shoe lacks the cushioning and support that your legs need when running long distances regularly. So for example, if you run 4 miles a day, 3 days a week, you should consider changing your running shoes around week 36, and definitely change them by week 41. Additionally, the average running shoe wears out in the midsole before anywhere else, so it may not be apparent in the “normal” places a shoe wears out (e.g, the sole, the fabric) that the shoe is ready to go.

Break in your shoes before big races. Never try to run a long race in a brand spankin’ new pair of shoes! Running shoes can be unpredictable, and trying to run in a new pair of shoes can be potentially very risky. Instead, try to plan to run at least 100 miles (that’s probably 3 or more weeks of running in most marathon training schedules) before you set your PR in those puppies. You’ll have plenty of time to make sure that your shoes are comfortable on long runs before the race.

February 11, 2006. Sneakers.