Good running shoes are the foundation of a good long-distance runner.
"Born to Run," a 2009 book exploring the life and running habits of Mexico's Tarahumara Indians, who are able to run 200 miles at a stretch, raised the question of whether long distance runners hamper their own body's natural abilities by wearing typical cushioned running shoes. Product developers are responding to these new findings. Athletes increasingly can be seen in these new styles, but the masses still remain loyal to the waffle-bottom sneaker introduced by Nike decades ago.
Training Shoes
To protect feet, bones, and joints from impact injuries with the amount of pounding that comes with logging so many miles, distance runners invest in training shoes from a reputable brand, such as Asics, Nike, New Balance, Reebok, Saucony, and Mizuno.
Trainers come in types depending on foot shape. Motion control shoes are for low arches or flat feet. Stability shoes are for normal or medium arched feet, and neutral/cushioned shoes are for underpronators, people with high arches. If you don't know what kind of foot you have, visit a specialty running store such as Movin' Shoes in California where a trained professional who isn't just a salesperson can analyze your gait and help you find the right shoe.
Racing Shoes
For track races distance runners wear lightweight spiked shoes, referred to as "spikes" because of the tiny screw-in spikes on the underside that a provide the runner with extra traction. The forefront of a racing shoe has five to eight spikes, which can be changed in and out of the shoe depending on the track surface; races held on dirt tracks permit runners to insert larger spikes into their shoes, while competitions held on rubber tracks forbid any spike larger than 3/8 of an inch.
Price
Running shoes are a distance runner's most important piece of equipment, and should be seen as a runner's investment in his own future health as well as a training tool. Expect to pay $80 to $130 or even more for the right pair of shoes as of 2010; remember that you can never replace your knees or feet, so it's important to take good care of them at all times rather than skimp on shoes. Racing shoes are usually about $100, but will last for several years.
Replacement time
A runner should also keep track of how long she has been logging miles on the same pair of shoes. A rule of thumb is to replace one's shoes every 300 to 500 miles, depending on how much time generally passes between each run. If you run daily, the foam in your shoes has less time to decompress, hence the cushioning your shoes provide is likely to wear down more quickly than if you only run once or twice a week.
Warnings
Although the idea of barefoot running has been getting significant positive press since 2009, approach the transition with caution. Running barefoot requires all of your leg and foot muscles to absorb the force that the cushioning of "regular" shoes largely absorbs--so your leg muscles may feel the strain as you adjust. The bones and muscles of your feet will be subject to a beating of miles of asphalt and concrete so monitor your feet for bruising, which can cause you to unconsciously change your form and lead to injury.
Tags: distance runners, pair shoes, running shoes, your feet, your shoes