When To Break Up.. With Your Shoes

Aches and pains, bumps and bruises. As runners we know that this comes hand in hand with the sport we adore. However, do you experience debilitating soreness or injury when you are not changing up your routine? It may be time for the talk.... with your shoes.

Breaking up is hard to do, but it needs to be done. I know I know, your shoes have been there for you in every invigorating run, every time your legs felt like lead they got you through it, and all the races. But there’s plenty of fish… or shoes in the sea.

Most running shoes are good for approximately 300-400 miles, all depending on you. Your body tends to tell you when its time, foot aches, arch problems, shin splints, overall body aches. Keep a log of your miles so you will know when its time to get a new pair so you are not sidelined while you are on the market for a new set.

1.       Alternate running shoes. Buy two pairs of the same shoe and alternate them on runs! They will now last longer until you need to get a new pair.

2.       Keep a mileage log, if you really love your style of shoe order a new pair when time is almost up.

3.       Get fit BEFORE you need a new pair. Go to a running specialty store, please do not go to a big brand sports store… they will sell you on price not based on what you need. A good store will watch your cadence, how you strike the ground, and fit you accurately.

4.       Wear proper socks! I prefer Thorlo Pads. They grip your feet and pad them in all the right areas, I have NEVER had a blister wearing these. I repeat. NEVER. www.thorlo.com/socks/xccu/236

Runner’s World helps us with some more FAQ! www.runnersworld.com/running-shoes/running-shoe-faq

ALWAYS get the proper running shoe for you, not what works for someone else. Some running stores even do trial periods!

Keep running friends :)

A Florida Gal's Tips for Running in the Heat!

I read an article the other day in one of my dad's old marathon training books (beginning to piece together a training program), and came across how temperature can affect your pace and when it is too hot to run. I had to laugh….

85 degrees or higher: Don’t even bother.

So whats a girl to do who loves to run (outside) and lives in Central Florida aka heat and humidity central. Its not uncommon for a day to be in the upper 90’s and 100% humidity. Driving your car which is a moving sauna will get you sunburned, walking to the mailbox requires a shower afterwards, which leaves running to be probably not the smartest decision.

How does one run in these conditions? Dedication!

1.       Run early, or late in the day. (if you want to run outside)

Check the forecast the day before and plan your run accordingly. I like to be finished with my runs by 7:30am at the latest, when the sun is starting to cook the pavement. Or, run after dusk/dark when it begins to cool down.

2.       Hydrate! 

I like to shoot to drink a gallon of water a day. Yes, water, not coffee/tea/soda. These will de-hydrate you. Limit them. I like to also drink a NUUN tablet in about 32oz of water after a run/throughout the day. nuun.com It has electrolytes and helps to hydrate you!

3.       Wear light and loose fitting clothing.

These are my current favorite running tops: Here! loose, breezy, comfy! Paired with a pair of shorts, and a light colored hat I am all set to go.

4.       Cut your mileage. 

Since it is so much hotter, the heat puts a strain on your body to compensate and sweating more will de-hydrate and tire you much faster. Marathon training in the summer may work in cooler climates, but I wouldn’t recommend it here unless you plan to use a treadmill. I run more often, and shorter distances. This is also a good time to cross train, and maybe even try some yoga!

5. Protect yourself from the sun!

I am very pale, so sunscreen is a must plus a hat or sunglasses! Running tans are cool, running burns are not.

Remember these tips, and take it easy! Heat REALLY affects performance, don't let it get you down!

Keep running friends :)