LOLZletter Edition 35| Running Shoe Mistakes You Might Be Making

Plus Help Make the Newsletter Better


Thank you to all who continue to read and share the newsletter – it means a lot to me! First, what a weekend of racing! From the sub 2 hour marathon to the women’s world record in Chicago, there were a lot of great races everywhere. Congrats to everyone who raced. As for me, I ran back to back 5ks. I will say, as much as I love the Heroes to Hero 5k (Saturday), the Gritty 5k (Sunday) is a new contender for a favorite race in the area. Anyway, enough about me.

As athletes, we want to get the most out of our running shoes, but we are often holding ourselves back without even knowing it. 

Running Shoe Mistakes You Might Be Making:

Many people make common running shoe mistakes that increase the likelihood of them getting hurt. Working in running specialty for so many years, I've seen everything from people wearing shoes two sizes too small to running in basketball shoes to thinking they "need the most arch support ever."

But I'm in a "Running Shoe"... 

Have you ever wondered what the difference is between a $20 outlet Nike shoe and a $120 Nike running shoe? It's the quality of the materials. The $20 shoe materials aren't made to withstand the impact of running. The materials in both shoes are entirely different, and the cheap shoe doesn't have the same support or cushion. The only thing the two shoes share is the same logo.

Just because you have an "Asics," "Saucony," "New Balance," or "Nike" shoe doesn't mean it's a running shoe. Brands like Brooks and Hoka don't make cheaper knock-around shoes, so while you might not have the best shoe for your foot, at least you have a running shoe.

Here Are a Few Mistakes You Might Be Making:

Wrong Size:

If you are thinking "this could not possibly be me," then think again. Ask yourself when was the last time you had your feet truly measured (including width and length).

When was the last time you had your foot measured on a Brannock?

Your feet change throughout your entire life. Women, your feet typically change after having children. Likewise, if you wear the same size dress shoe, flat, and running shoe, then chances are you're in the wrong size shoe somewhere along the line. Your athletic shoes should always be your biggest shoe. You always want to be able to wiggle your toes in your running shoes and have about a thumbnail length of space. Finally, like any other article of clothing, you don't wear the same size shoe in every brand. Brands all fit and run differently.

If your shoe is too small, then you run the risk of plantar fasciitis, neuromas, and losing your toenails.

Wrong Width:

Many people have wide feet, and they don't even know it. For some reason, a lot of runners don’t even want to know it. People are offended when I ask, "have you worn a wide before?" They are just feet people! Who cares. If you have bunions, then chances are you need a wide toe box so your bunions don't get worse.

If a shoe is too narrow, you might get blisters, chafing, or holes on the side of your shoe (where your pinkie toe is or your bunions). You don’t need to worry about "heel slipping" in a wider shoe. Many brands only widen the toe box because they know most people don't have wide heels. If going into a wide shoe "scares you," think about how many times you've asked someone and judged your friendship based on whether they wear a wide running shoe. Probably not often. :)

You're Wearing the Wrong Type of Shoe:

Many people think a shoe is just a shoe. It's not. When you are going hundreds of miles walking, running, or whatever you’re doing, it's essential to have the correct fit. It's not about getting the most amount of support; it’s about getting the right balance for your foot. Having too much support when you don't need it can cause issues like IT band syndrome.

In contrast, many people do need support. When you don't have enough support, you might develop issues like shin splints or plantar fasciitis. There is no one perfect shoe for everyone (not even the Nike Next%). If there were an ideal shoe, there wouldn't be hundreds of brands, inserts, and orthotics.

Keep in mind that the support isn't in the sock liner of the shoe — the piece of slightly thicker fabric that you can take out and replace with your own custom orthotics (if you need to!). A sock liner doesn't protect anything, and you could run in the shoe without it. Its job is to hide the stitching in the sole of the shoe. All of the support is in the bottom and sole of the shoe.

Judge Your Feet Based on the "Paper Bag Test":

Many articles say to get your feet wet and stand on a paper bag. If you have high arches, get a neutral shoe. If you have flat feet, get a stability shoe. Unfortunately, this isn't accurate unless you are simply using the shoe for standing. You need to know what your feet are doing in motion. There are plenty of people with flat feet, but they don't need any arch support because their ankles aren't moving. Similarly, many people with high arches collapse in, and they need a stable shoe. Local running stores take into account what your foot does in motion.

Your Shoes Have Too Many Miles:

Running shoes are the most expensive "necessary" aspect of running, and it's understandable to try to get a "few extra miles out of the shoe." But you should always remember a couple of important points. First, there is no exact amount of mileage you can get from any shoe. Some people can get 500+ miles; others can only get 200 in the same shoe. It doesn't matter your height or your weight but rather how hard you are on the shoe. If your body feels fatigued and you haven't done anything differently, it's probably your shoes. 

It's also important to keep in mind how you're using the shoe. If you spend your whole day in the shoe, they break down much faster.

If you are 100% healthy in whatever you're running in and not losing toenails, stay with it. It's boring, but it's better than being injured. By using the right shoes for you, you can get more mileage and save yourself money. 

What is Keeping Me Entertained? 

Jordan Hasay Breaks Her Silence on Salazar

U.S. Olympic & Paralympic Committee Updates Domestic Athlete Marketing Guidance For Olympic And Paralympic Games Tokyo 2020 What does this mean? The US is "Nike Sponsored" at the Olympics and must wear Nike gear. Originally, brands such as Saucony, New Balance, etc. couldn't promote their athletes during a "blackout period" around the Olympics. Now they can, and athletes can give thanks to their sponsors publicly. Athletes must still wear the issued "USA Nike gear" but can now be recognized by their actual sponsors.

Everyone Made Money Off My N.C.A.A. Career, Except Me: California’s initiative to allow college athletes to profit from their talent is a boon, especially for women and competitors in sports without pro leagues. Whether you participated in collegiate sports or not, this is a great piece.

Kenya's Brigid Kosgei destroys women's world record at Chicago Marathon

Eliud Kipchoge runs 1:59 marathon, first to break 2 hours

Shoe Review of the Week: New Balance 1500v5 (A supportive racing flat)

Finally, I need your help!

I am trying to make the newsletter better and understand what people want to see more of in the newsletter.

The newsletter has hit a plateau with growth (since we reached our goal of 1000 subscribers) so I do appreciate anyone who can share or give feedback to help it grow.

I don’t want it to be a waste of your (or my time). So I appreciate you taking the short survey here. You won’t offend me with any answers and I can’t see who writes what.

The Hylands Variety Pack Giveaway Winner from last week is Curtis L. who shared on twitter.

 You can email me at All feedback is helpful, good or bad.

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