Shoes
Because of marketing and fads the running shoe has been a major participant. I recommend you consult with a running store for additional fitting and recommendations. Running shoes are different than most shoes. They are designed based on foot structure types. Below are examples, 1. Flat or hyper-pronated foot. This foot structure needs a shoe that has maximum medial support to provide stabilization as the foot pronates or rolls inward. This foot posture goes from heel strike to toe off with the weight bearing forces placed more medially. 2. Neutral or semi-curved foot just needs adequate support. The weight bearing forces are placed down the midline of the foot. 3. Supinated or high arched foot. This foot places more of the weight bearing forces laterally or outward. A shoe will maximum shock absorbance and curved last best matches this foot structure.
It is also recommended that you change your shoes around 500 miles. Recently I have read some articles that talk about changing your shoes every 250-300 miles. A good running shoe better get you at least 500 miles or you are wearing a shoe that does not match your foot structure. Statistics show after 50 miles approximately 25% of the shock absorbency of the shoe is lost. 33% at 100-150 miles and 40% between 250-400 miles. Research also shows that it takes any where between 24-48 hours for the sole of our shoe (rubber, air packs, springs) to regain their height after each run. With this in mind, I recommend you purchase two pairs of the same shoes and wear a different pair each time our run. This not only allows the shoe's sole to recover but also allows the shoe to dry out. Moisture breaks many shoes down more than wear and tear. Using a specific shoe for training and then switching to a lighter shoe for racing is common. Today they talk about using minimalist shoes, but if you remember "racing flats" have been around for ever and are nothing but a lighter shoe with a thinner sole.
