SHOE DO’S
- DO learn what type of shoe is best for your foot by getting properly fitted at a store like a run specialty store that does gait analysis. This is a free service at Big River Running.
- DO buy shoes that are appropriate for your foot type and exercise intensity, not for looks, what your friend wears, or cost.
- DO be sure there is a half an inch (the width of a finger) between the longest toe and the end of the toe box when trying on shoes. Your athletic shoes should be a half or whole size larger than your non-athletic shoes.
- DO bring your orthotic inserts (if you wear them) along and try them in the new shoes before buying.
- DO take a try on and walk around or run in the shoes at the store before purchasing to confirm comfort and fit.
- DO replace your shoes every 350 to 500 miles or every 6-10 months, whichever comes first. Excessively worn running shoes may lead to injury. Researchers note a significant correlation between infrequent change of running shoes and injuries.
SHOE DON’Ts
- DON’T buy shoes that do not feel comfortable in the store. Running shoes do not need to be “broken in” to be comfortable. They should feel good right away.
- DON’T kick off your shoes without untying them. This will destroy the heel cuff and wear down your shoes much faster!
- DON’T exposure your shoes to excessive heat as this will degrade the components of the shoe. Let them dry naturally after exposure to water, or stuff them with newspaper.
- DON’T wash running shoes in the clothes washer. This will deform their shape.
