The Importance of Selecting the Right Gear for Your Training
One of the best things about running and walking is how little you need to get started. Of course, you can deck yourself out with all the bells and whistles, from smartwatches and dry fit technical gear to heart rate monitors, GPS-based run trackers and electrolyte gels and potions to keep you performing at your peak from start to finish. However, though these luxuries may be ‘nice to have,’ they are not necessities.
However, your shoes and socks deserve the utmost attention when preparing for a race or following a fitness regime. They are the only thing between you and the road and are essential for pain-free training.
Some people seem to pay little attention to these details, throwing on hole-ridden cotton socks and sliding into antique, broken down runners that should have been turned into “gardening shoes” 2000 km earlier! Others scrutinise every detail and don designated technical knee-high socks or lace up one of their four pairs of shoes from the “training” locker that will end up in a charity bin after 300 km. Somewhere in between is where most people fall.
Whether you fall on one of the ends of the above spectrum or somewhere in between, here are a few key questions to consider while running.
How Long Should You Wear A Pair Of Running Shoes?
A general rule is to change the shoe after 500 to 1000 km. The lifespan of a shoe is very dependent on the person wearing them. A heavy heel striker will break down the midsole more quickly than a mid-foot striker. Ultimately, you have to assess your shoe every couple of weeks for wear and pay attention to the shoe’s feel while running.
Look at the midsole layer of your shoes. If there are deep creases visible on the side of the cushion, it is likely that the midsole has compressed and is no longer providing the shock absorbency it once did. Your legs may feel more fatigued after long runs, which is a telltale sign that your shoes are past their prime.
How Do You Ensure Maximum Comfort With Your Shoes?
– Use multiple pairs of running shoes
It may seem excessive if you have not tried it, but having two pairs of runners that you alternate helps extend each shoe’s life. The midsole foam of a shoe requires more than 24 hours to rebound fully and provide optimal support and cushioning. As training distances and frequencies increase, people will often run back-to-back days, which does not allow one pair of shoes to recover before being worn again. Not only will this break the shoe down more quickly, but it will also increase the likelihood of overuse injuries as the shoes will not perform optimally. So if you run at night and then have an early morning workout the following day, the second pair of shoes will provide far more protection and give you more life out of each shoe than if you had just one pair.
– Wear supportive footwear even when you are NOT training
Beginning a training run or walk with your feet and leg muscles fully recharged and ready to go is often the easiest way to prevent the overuse injuries that plague many runners and walkers. Whether you’re an office worker or homemaker, your shoes when you are not running or walking can make all the difference in your comfort levels when you finally lace up your running shoes to train.
Spending the day barefoot or in unsupportive shoes tends to fatigue the many small muscles in the feet and legs. They may not “feel” tired; however, these muscles will quickly become exhausted when you start your workout, making you far more prone to injury. Making good shoe choices throughout the day is critical to injury prevention. Note that our homes are often an environment where we need to consider wearing more supportive footwear. Too often, our “comfy” slippers are void of any real support and can be the culprit of ongoing chronic injuries.
Will “Running” Socks Help You Run Better?
Socks are often overlooked but can be the difference-maker in preventing blisters and chaffing, especially with long-distance running or walking. Gone are the days of cotton tube socks that retained moisture against the skin and promoted blisters the longer they were worn. Technical fabrics that wick moisture away from the skin are now used to make most running socks.
Merino-wools, stranded bamboo fibres, hi-tech nylon and polyester have all found their way into socks, and the comfort has never been better. These new fibres work like radiators, pulling sweat away from the foot and allowing it to travel up the sock and out of the shoe.
The higher the sock is up the shin, the more surface area available to allow sweat to evaporate from within the shoe. Short running socks are ineffective for longer races, as they don’t let the moisture travel up and out of the shoe. Those prone to blisters or sweaty feet will benefit from a taller sock that allows better evaporation of the sweat within the shoe.
Ideally, a thick-soled sock with a thinner vented top will provide excellent cushioning and allow for breathability, helping to keep the feet comfortable and dry. Mid-calf height socks will give the best moisture-wicking properties without feeling too warm on the legs.
Will Compression Socks Prevent Pain During A Workout?
Compression socks are becoming increasingly popular with the running and walking community. These socks provide graduated compression that is greatest at the ankle and slightly decreases up the leg. It helps shunt blood up the leg more effectively and return it to the lungs, where it can be re-oxygenated and detoxified.
Athletes have found that this improved circulation helps reduce the buildup of lactic acid and carbon dioxide in the muscle tissues, which helps reduce fatigue, especially with long-distance activities.
A further benefit of wearing compression socks is that they help reduce muscle vibration every time the foot hits the ground. These vibrations may be small, but they dramatically affect muscle fatigue over time. When deciding to try compression socks, people must be cautious, as there can be complications for people who have had cardiovascular issues or a family history of heart problems. Speaking with your doctor about wearing compression socks for sports or general everyday activities is recommended to avoid unnecessary complications.
Taking care of your feet is not complicated, but finding the right combination of shoes and socks to keep you moving in comfort can take time. Put some time and effort into finding the right shoes and socks for yourself, and you will be amazed at the ease with which you can enjoy exercise, prevent injuries and stick with your training regime.
