Learn to Screen Your Running Shoes for Premature Wear

KNOWING WHEN THE RIDE WEARS OUT

Every triathlete knows the importance of screening his or her bike before heading out for a long ride. This process takes three to five minutes to perform and typically involves making sure the tires are intact and inflated, the wheels are securely fastened, the brakes are functional, and the chain is running smooth. Performing such a screen not only improves performance of the bike but also safeguards against mechanical issues thereby improving safety.

Surprisingly, however, few of us take the time to screen our running shoes. Consequently, we often subscribe to the 300-500 theory when it comes to knowing when we need new kicks. This invariably leads triathletes to either buy shoes prematurely, or wait too long, which could spell disaster. The purpose of this piece is therefore to discuss the importance of knowing when your shoes wear out, and to provide readers with a simple screening process that should be performed before venturing out for a run. I assure you that it will be much quicker and far cleaner than prepping your bike before a ride.

Four Point Shoe Inspection

1.   Glue – Take a close look at your shoes to make sure that they are completely glued together. If any part of the sole is coming apart from the upper, it is time for a change.

2.   Symmetry – Assess for symmetry by placing the shoes on a firm, level surface at eye level. Sighting from the rear of the shoe, the upper should sit evenly on the sole. If either shoe leans in or out, it cannot properly support the foot.

3.   Stability – Rock the shoes inward and outward on a level surface. A downward medial and lateral force should be applied to assess the shoe’s ability to withstand rocking. If the shoes rock excessively, they cannot properly stabilize the foot.

4. Shock Absorption – Apply firm pressure to shock absorbing materials and air pockets. A downward side to side force should also be applied to the top of the upper aspect of the shoe to ensure they resist collapse.

Pay Attention to the Ride

I think we can all agree that over time, the feel of a shoe starts to change. This is particularly the case with running shoes given the high levels of moisture coupled with the fact that we often find ourselves running in wet conditions. Such conditions set the stage for premature stretch-out of the shoe thereby rendering it less effective in stabilizing the foot. So always pay attention to feel because worn out shoes will have less shock absorbing capabilities and support, and simply feel different. It should also be mentioned that if you happen to get your shoes wet, ensure that they have completely dried out before returning to running in them.

The bottom line is that knowing when you need new running shoes cannot be based on mileage alone. Can you imagine relying solely on mileage to determine when a car’s tires need to be replaced without first considering car type, driving conditions, driver, as well as tire characteristics? While I am not a car expert, I would imagine that the tires on a formula one racer would probably wear out faster than those on a family sedan. So before your next run, make sure to take the 30-60 seconds necessary to do your due diligence. Your performance and body will thank you! Wishing you HAPPY, HEALTHY, and STRONG Training.