The Running Shoe Lifespan

A lot of questions are raised when it comes to running shoes and what their lifespan should be. I have had numerous conversations about this with my wife and the time is quickly approaching when we need to take a trip down to the Runner's Store and get a new pair of kicks. The right shoes and good cushioning can mean the difference between a comfortable run and an injury. We are no doubt going to head down and get a new pair of shoes for my wife soon.



Finding the right pair of shoes for your feet is also equally important. With the numerous styles and types of running shoes now available, it is really important that you find the right shoe for you. I would highly recommend getting a foot analysis if you haven't already to determine what kind of runner you are much like they do down at your local Road Runners Sports or whatever your running store.


Here are some great questions, answers, and tips from Dick's Sporting Goods to help you figure out when the right time is to get new running shoes and avoid injuries. After all, new running shoes could be the difference in you cutting off that extra minute off your best time.


How Long Should They Last?


As a general rule most running shoes provide cushioning up to 500 miles, though many runners may find breakdown in cushioning after as few as 350 miles. Shoes with compression-molded EVA midsoles vary in durometer, or density. This means that the cushioning elasticity and life span of each midsole is relative to the shoe. Most shoes with polyurethane midsoles break down at a slower rate keeping their "feel" for a longer period of time.

Rotating Pairs

Worn out shoes often result in aches and pains in legs, knees and hips, signaling that it is time to replace your shoes. To avoid injuries, it's a good idea to rotate your shoes every 250 miles so that you have two pairs of shoes to wear at all times.
The first pair, the newest pair, should be worn for the majority of your activity, especially longer and high-performance sports.
The second, older pair should be used for short runs, inclement weather, and casual practice or working out.
Wear the second pair until you have compressed the midsole (see "The Press Test" below) and then remove them from the rotation.
At this point, the 1st pair becomes the 2nd pair and it's time to get a new 1st pair. If you use two pairs of the same model, be sure to mark them with some sort of easily identifiable mark so you don't confuse the old and new pair.

The Press Test

When an EVA midsole is compressed, it creates visible lines or wrinkles in the midsole material that can be seen from the sidewall of the shoe. As the midsole is further compressed, the lines multiply and grow closer together. The first appearance of these lines indicates that the midsole is compressing normally. A simple pressure test will help you determine whether or not your midsole is compacted.
Using the broad part of your thumb, push on the outsole upward into the midsole. It should be easy to see the midsole compress into these lines.
As the shoe breaks down, the midsole will compress less with the same amount of pressure.
When the midsole shows heavy lines and the press test yields a minimal degree of compression, the midsole has been compacted to a point where little or no cushioning remains.

Another Day Circled

Add another race to the calendar. Last night Erin signed up to head to Livermore on June 6th for a 10k. She got a run in over the weekend and caught the running bug once again. I for one am loving that our calendar is filling up.

On a side note... her workouts have revamped my workout schedule and I am pumped to continue kicking my but in the gym and in the pool.

Dates Circled on the Calendar

Erin successfully ran 4 miles on Sunday... She had a little discomfort, but ultimately things went well and she felt good. She said she even got that great feeling you get once you are deep into your run and feeling good... She felt good and pushed through to finish a good run.

As she comes back from injury she has started to look forward to the next run. Goals have been set and she has set goals and races have been targeted.

The ultimate obstacle run is officially on the calendar. The Volkslauf, the Ultimate Challenge based in Bakersfield, CA is on the radar for October 2nd and Erin is looking to take on the 10k race. She completed the 5k portion of the race in 2008 and is ready to take on one of the craziest races this side of the Mississippi.

Erin is also planning on taking on either the 10k or the Half Marathon in Livermore later in October. The Livermore Grape Stomp run is scheduled to take place October 24th and Erin is looking to take on her second wine run this year.

She is already starting to get a workout schedule and a run regimen together as she looks forward to October of 2010. She actually said that there is a possibility that she could take on other races before October, but at least now she has some run dates on the calendar.

Dealing with Shin Splints

Injuries come and go, but when you are a runner, an injury can be brutal to your workout schedule. After all, a runner's regimen is all about rhythm and consistent determination to better your time. Running is mental and when an injury rears it's ugly head it can be tough to overcome it and push through it in the proper fashion.

My wife, Erin, has been suffering from shin splints as a result of her half-marathon and it has been tough on her to push through it. Too much running on hard surfaces can result in shin splints and they can stick around for weeks and even months if they are not allowed to recover properly. Shin splints can be brutal and always seem to show up when you least want it to.

Erin is very serious about her health and the nature of her workout, and it has been tough on her to slow down and ice her shin regularly. Her competitive nature is telling her to shake it off and head out on the road to get some miles logged... but every time she begins her run, she finds her shin splints aching and slowing her down to a limp. She is frustrated about her running, but as always she finds a way. She has jumped back into her rhythm in the gym doing circuit training, weight training, yoga, and spin class. Erin is doing it the right way and resting her shin icing it regularly. Although it is frustrating, Erin is intent on slowing things down and cutting her miles, at least for a while, until the shin feels better.

I am going to continue to stand by her, encourage her to recover the right way, and get back to being completely healthy.

For more info on how to properly recover from shin splints... take a look at The Stretching Institute and their teaching how to deal with shin splints.

Welcome Note

My name is Ryan and I am married to a runner.

I have been married almost a year to Erin, a wonderful athletic woman who has recently taken on the sport of running and has become engulfed in the feeling of the well executed run. It started as a new year's resolution, a goal for a competitive athlete that expects a lot from herself, and it has built into a daily therapeutic longing... one that she takes very seriously.

One thing is for sure... my life in a runner's world started long before my wife decided to take on this new self-implemented goal... In fact running has been a big part of my family all of my life as my father has spent many years crossing numerous finish lines. He ran competitively since his high school years and has numerous marathons and half-marathons to his name. My older brother consistently runs tough 10Ks and trains constantly to keep his body in good shape. My younger brother is an avid runner that has conquered the Ironman with no plans to slow down anytime soon. Running is in my family's blood... and my wife's involvement in my family's passion was indeed inevitable.

Erin is very competitive and grew up in the pool as a league swimmer and a swim team coach. Ironically she never liked running. In fact, for the longest time Erin despised running and would do whatever she could to get her workout fix from elsewhere. She thought it was repetitive and boring and not worth the effort. She was much more intrigued by a hardcore curcuit workout than a long trail run. In addition for her love of the pool, Erin has conquered the art of aerobics class, spin class, personal trainers, yoga, and weight training. She has a hunger for the gym and that wonderful burn that your muscles feel after a good workout. Running was never a realistic option, but her own competitive nature eventually got the best of her and the thought of finishing a half-marathon was too attractive to pass up. She needed a challenge and she put it in her mind that she was going to attempt the run, and drive herself to succeed no matter what the cost. At first it was a struggle, then it was a chore, then it moved to being more comfortable, and before long it became a joy and a wonderful challenge that she couldn't wait to do. After a long day at work she found herself constantly looking forward to getting her running shoes on, throwing on some music, and hitting the road. With extensive work and with her fair share of struggles, Erin took on the road and now feels at home on the run.

My wife was bit with the "running bug" that engulfed my family for so long, and I guess it only fits that now she is looking forward to future runs and future challenges. She is from here on out a runner and this blog is my journey with her as she takes it all in stride and builds her running resume. After all, after the gun fires and the runners take off from the starting line, there is a large crowd of supporters that eagerly anticipate the finish and carry the passion and anxiety much like those out on the course. Through the tears, fears, smiles, and cheers... for better or worse... I will be there for my wife.

I am not a runner by any means... but I am married to one and I realize now that I better get used to scheduling my future family vacations around a run schedule and 10Ks.

Here goes nothing...