LOLZLetter 257 |The Top Mistakes You Didn't Know You Were Making With Your Running Shoes
From washing them, leaving them outdoors, and even the wrong size
Welcome,
Last week was kind of crazy. Most people know, but my cats had dental surgery. They are senior cats now (around age 13) and they didn't handle the surgery well. Frack's eyes dilated to two different sizes and were hazy. Frick hid for four days straight. They are doing better, not 100%, but better. So, the first week of the year wasn't my favorite.
I did get my first 20-mile long run done for the Los Angeles Marathon. Honestly, it didn't feel great, but I got it done. This entire training cycle hasn't felt super, but I keep hoping I'm one good run away from turning it around. Anyway, onto the newsletter. New year, maybe time for some new running shoes. Many people don't realize they are making mistakes with their own running shoes that cause them to last less.
Common Running Shoe Blunders to Avoid:
Many runners unknowingly choose the wrong shoes, increasing their injury risk. I worked in run specialty for over 8 years and I've seen my fair share of interesting shoe cases, from shoes that are way too small to using basketball shoes for running, or believing they need extreme arch support. (Newsflash: not everyone needs the most supportive shoe ever.)
Misconceptions About Running Shoes:
Have you ever pondered why a $120 Nike running shoe is different from a $20 outlet pair? It boils down to material quality. Cheaper shoes can't endure the running impact like pricier ones. The cheaper shoes aren't designed with the same materials. Both may sport the same logo, but they differ vastly in support and cushioning.
Don't be misled by brand names like "ASICS," "Saucony," "New Balance," or "Nike." Just because they're from a known brand doesn't guarantee they're good for running. These brands also produce non-running shoes. Hoka and Brooks pretty much only create running shoes, but that doesn't mean if one type of Brooks works for you, then they all do.
What mistakes could you be making with your running shoes?
Incorrect Size:
Think this isn't about you? Think again. When did you last measure your feet properly?
Feet change over time. For women, changes often occur during and after pregnancy. You are not the same size you were 5-10 years ago. Especially if you have picked up running in that time. As a newer runner, expect the size of your feet to change as you log thousands of steps.
Wearing the same size across different shoe types is a red flag. Athletic shoes should be the largest shoes you own. There should be space to wiggle your toes and about a thumbnail's length of extra room. Remember, sizes vary across brands. Right now I wear anywhere between a size 9.5-11 wide in running shoes. Like jeans, it just depends on the brand.
Too small shoes? You risk plantar fasciitis, neuromas, and lost toenails.
Incorrect Width:
Many runners have wide feet and are unaware. If you have bunions, a wider toe box is important to keep your bunions from rubbing on the side.
Too narrow shoes lead to blisters, chafing, or even holes where pressure points lie. (So yes, if you are getting holes in the pinkie toe area of your shoes, your shoes might be too small). Don't fear wider shoes; they're designed to accommodate varying foot shapes without causing heel slipping.
Choosing the Wrong Shoe Type:
A shoe isn't just a shoe. For walking or running, the right fit is crucial. Too much or too little support can lead to problems like IT band syndrome or shin splints. There's no universal "perfect shoe." The right support isn't in the sock liner, but in the shoe's sole. How can you ensure you get the right shoe for you? Go to a local running store. They are able to fit you with the right shoes for you. The thing about local running stores is they aren't any more expensive than online and you get experts helping you choose the right shoe.
The "Paper Bag Test" Myth:
The wet foot test on a paper bag is misleading. Finding the right running shoe is not by looking at how high your arch is but how your foot moves. Many people make the mistake of saying: "I have no arch so I need a shoe with lots of arch support." This isn't necessarily true. Local running stores assess your foot in motion to suggest the right shoe.
Excessive Shoe Mileage:
Running shoes, though costly, should not be overused. The lifespan varies with each person. If you feel unusually tired, your shoes might be to blame. How fast your shoes wear out depends on how hard you use them, how much you run, where you run (concrete can wear them out faster), and your gait.
If your current shoes feel good and you're running well, stick with them because they are fine.
Leaving your shoes in your garage or outside:
It's winter for most of us. Leaving your shoes outside in colder conditions can firm up the cushioning...so...So that means the shoe will get firmer and lose the softness and bounciness faster. Bring your shoes inside. This can also be said about leaving your running shoes in your car. Cold weather can firm up the cushioning and heat can melt the cushioning. (So yes, don't leave them out in the summer either.)
Washing or Drying Your Running Shoes:
This has become trendier lately...seriously why? Stop putting your running shoes in the washer and dryer.
The washer: Stretches out the last of your shoes. Your shoe may not fit right after.
The dryer: Both options are "bad" for running shoes but the dryer is worse. It can melt the cushioning in your running shoes and they definitely won't last as long.
To wash your running shoes, hand wash them and then let them air dry by removing the insoles.
These are just a few running shoe mistakes you could be making. Did you learn something? Want to add something, share below.
What is Keeping Me Entertained?
December Training Log: Getting Back Into It
Amazing Grass Greens Blend Review
Video: Emma Bates withdraws from the marathon trials
Podcast: Jenny Simpson making her marathon debut at the Olympic Trials
I also wrote more like this post in my ebook all about running shoes