Is It Time to Replace Your Running Shoes...or Time To Get an Evaluation?

Today's blog post is a tiny rant inspired by overhearing this conversation time and time again between runners...

"Yeah its about time for me to replace my shoes, my 'insert body part here'  has been acting up lately and 'insert symptoms here'. I definitely just need to get some new shoes."

While I concede the fact that slowly overtime the properties of your shoe will change and that will affect the kinetics or forces acting upon your body during activity. However, it is inane to think the real problem is your shoes. More likely is the fact that you probably have an underlying dysfunction that becomes sub-clinical with rapid change in kinetics (new shoes) that can allow the symptoms to alleviate.

Some people may argue that if this system isn't broke then don't fix it. If you have the money to constantly spend on shoes for every fabled 300-500 miles then maybe this is your thought process. On the other hand, what about the possibility that this potential dysfunction or running form issue could be detrimental in terms of potential performance. Even worse, this true dysfunction could eventually manifest into a much larger problem that isn't easily fixed with a new pair of shoes.

Want to know what the better solution is in my mind? Find yourself a clinician (athletic trainer, physical therapist, chiropractor, or doctor) that is experienced with runners, running biomechanics and assessing the entire body. We don't want to find somebody that is going to point out that your shoulder blades are dysfunctional (maybe...we do!?) but perhaps you have a dysfunctional hip or back issue that is manifesting itself as pain or injury at the foot or ankle? There is also the potential for somebody to suffer from a general medical issue that is not musculoskeletal related or potentially related to nutrition/lifestyle choices.

Do yourself, your running performance and your wallet a favor and refrain from buying tons of shoes and save up to get yourself a consultation with an expert clinician.  Don't just settle for anyone but ask around and find somebody that has some of the aforementioned qualifications.  That is my rant of the day!

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The 10% Rule of Running: My Experience and Thoughts

Ah, the 10% rule of running for increasing mileage or run time. A very specific and objective piece of conventional wisdom handed down from each running generation to the next. Many have voiced both praise and disdain for the rule and it has even been used in some research studies.

I am currently in the process of rebuilding my running base after letting it dwindle to near zero over a 4-5 month span. I wanted to avoid doing too much too soon when I returned to running regularly and I like to experiment with ideas so I figured I would put the 10% rule to the test.

My rules for this were to run no more than 10% longer per longest run of the week or per week total. I was allowed to run less if needed and would only be running 3-4x a week. So far, after following this rule for several months I have been able to increase my total time very easily in terms of both aerobic and musculoskeletal comfort. There have been times of slight soreness but the kind you embrace or expect from a workout plan that gradually imposes increased demands or loads.

I must say that so far this base building has gone far easier than previous base building efforts. Previous attempts were plagued with issues like chronic compartment syndrome, plantar fasciosis, Achilles tendinopathy, Medial Tibial Stress Syndrome, and other common but nagging running injuries. My girlfriend has also been rebuilding her base alongside me. In the past she had a history of IT Band Syndrome/Patellofemoral Pain Syndrome issues and repeat stress fractures in high school. So far she has not had any problems arise either.

That is me in the white shirt and shorts on the far left, when I first started running. I definitely used to over-stride!

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