As a running coach, you often come across people who have some kind of injury from Running. Whilst I would never want to simplify it too much, I think it’s important to understand that often a running injury is due to overuse. It could be overuse in that you have just run further than before and the extra k’s have caused an injury, it could be that your alignment is out of whack and again extra k’s has put more pressure into areas then it can cope with or something has changed how you run as you have increased the k’s.
Let me look at the last one for a moment. What can change how you run?
The most obvious are your shoes. Those shoes cannot be the same as you add k’s. You begin to wear the shoes in different areas based on your gait and the number of times you run a week and the amount of k’s you run a week. That shoe is different almost every time you put it on. It has to be.
So, which shoes should you choose?
Ah good question – but not one I will answer. What I would say though is to check your shoes on a regular basis and record the amount of k’s you have run in them. Some companies will tell you that you will get up to 1000k’s in your shoes. This has not been my experience, I seem to get an average of 500k’s per pair of shoes. I know when I am getting close to that 500k mark as I get little niggles in my legs that were not there previously. I check the k’s on my fitness app and I also turn them over (when they are not on my feet) and check the wear. It is usually pretty obvious when a shoe has run its last kilometre.
I would highly encourage regular checking of your shoes. Recently I was speaking to a runner about their injury. On further investigation, I discovered they had their current shoes for 5 years. I also looked at the sole and as you can see there is very little tread left at all. Please don’t judge whether or not they should wear this type of shoe (that's not the point) let’s keep to the basics for now.
So, folks, check your shoes and monitor the amount of k’s you do in them. These two simple activities could prevent you from some of those preventable injuries or niggles you get.