Running Shoe Tips

Running Shoe Size.
By all means, size up! – While your pant size may drop, your shoe size won’t. Many runners find the best fit comes from going up at least a half size for a little extra room in the toe box. In fact, it has been noted that many people are wearing shoes 1½ sizes too small for their feet. Aim for a baby fingers width between your longest toe and the top of the rubber lip at the front of the shoe. Remember that your foot will expand when running. Sizing up will help you avoid black, and soon-to-be missing, toenails.

How long should they last? 
Change shoes every 5 -6 months – Running shoes are not meant to last. One of the worst things you can do is to wear worn-out shoes. If you start experiencing aches and pains, it’s time for a new pair. Many injuries occur because a runner continued to wear a shoe after it had broken down. Most injuries can be remedied with a simple change of shoe. Running shoes are designed to handle about 900 km’s or last about 5-6 months on average.

Socks matter – Moisture-wicking and thermo-regulating performance socks are best for running. Cotton socks can cause blisters (not to mention swamp foot) because they don’t breathe well or effectively remove moisture.

Practical Points.

Don’t judge a shoe by its cover – Never choose a pair of running shoes based on looks alone. You won’t care what colour they are if your feet hurt.

Go mesh – Look for a running shoe with a mesh upper. Mesh breathes well and provides necessary ventilation. And like good socks, mesh also helps prevent odours that could clear a room.

Invest in quality – A trip to the doctor or physical therapist will end up costing you more (in money and discomfort) than you might have saved on an inferior pair of shoes. Put your trust in a proven brand name.

Buy your shoes at Specialist Running Shops. They won’t cost you more than the general sports shops. You will however end up getting help from someone who actually understands what they are talking about.
Pop in here for your next pair of shoes. You will be properly tested on the treadmill, filmed and analysed. We need you on the treadmill for 45 seconds. With our unique software we will be able to analyse your rate of pronation and look for a few other pointers. You will leave here with a sheet of paper with notes on it that will outline a bit of homework for you to do. Our aim is to have you running injury free.

Should we feel that your needs are a bit more complex we will advise that you book time for our runners leg assessment.

Runner’s Leg Assessment.



About sbrsport

SBR Sport specialises in Swimming, Biking and Running. On the medical side we are able to do intensive bike setups, leg assessments and soft tissue release.
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One Response to Running Shoe Tips

  1. I didn’t know I was wearing the wrong size running shoe until I went to a running specific shop. I always wondered why my feet went numb when I trained. 😉

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