2533: The Dos and Don'ts of Running Shoes by Lea Genders on Physical Fitness Optimization & Cardio Health

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[00:00:57] This is Optimal Health Daily, episode 2533. The do's and don'ts of running shoes by

[00:01:03] Leah Genders of LeahGendersFitness.com and I'm Dr. Neal. Hey there, happy Saturday.

[00:01:09] Thank you so much for being here and welcome back to Optimal Health Daily where I

[00:01:13] act as your narrator of the best health and fitness blogs all for free. Alright,

[00:01:18] let's keep this intro nice and short and get right to today's article and start

[00:01:22] optimizing your life.

[00:01:27] The do's and don'ts of running shoes by Leah Genders of LeahGendersFitness.com

[00:01:32] You decide to start running or running again and dig out those old gym shoes

[00:01:39] from the back of your closet. Now you're ready to go. Not so fast, speedy.

[00:01:44] If your shoes have mud stains from your trip to the lake two summers ago,

[00:01:48] it's probably time for an update. How can you tell if you need an update?

[00:01:54] What should you look for in running shoes? Here's a quick guide on the do's and

[00:01:58] don'ts of running shoes. Running shoes do's. One, do buy for comfort. The number

[00:02:06] one consideration when buying running shoes should be the comfort. There are

[00:02:10] a lot of misconceptions about running shoe fit but simply put, buy what feels

[00:02:15] good to you. You shouldn't feel any rubbing or tightness around your foot.

[00:02:19] They should feel comfortable. The amount of cushion, support and structure are

[00:02:24] all personal preferences. Visit a specialty running store and try a

[00:02:29] variety of different pairs to compare and contrast the differences. Two, do buy

[00:02:35] one size bigger than your street shoes. Your feet expand and swell when you

[00:02:40] run so in order to avoid blisters and to keep all of your toenails it

[00:02:44] is advised to buy your running shoes up to one size bigger than your

[00:02:48] street shoes. If you wear an 8 in dress shoes you may want to consider wearing

[00:02:52] a 9 in running shoes. No one can see the number on the box. Aim for about a

[00:02:58] thumbs width of space between where your toes end and the end of the shoe

[00:03:02] inside the toe box. Three, do replace every 300 to 500 miles. Running shoes

[00:03:09] generally have a lifespan of 300 to 500 miles usually every four to six

[00:03:14] months for most runners. Then they start to lose their shock absorbing

[00:03:18] qualities. Continuing to wear worn out shoes can lead to injuries so it's best

[00:03:23] to replace your shoes when you start to see noticeable changes in the tread or

[00:03:26] inside in the mid soles. A lot of runners wear them too long and set

[00:03:31] themselves up for problems. Usually your body will tell you when it's

[00:03:35] time to replace by delivering new aches and pains. It's important to stay

[00:03:40] on top of it. And four, do alternate shoes. I know running shoes are

[00:03:46] expensive but you can extend the life of your shoes and possibly reduce

[00:03:50] injuries by alternating the shoes you wear every time you run especially if

[00:03:55] you run every day. Different wear patterns can change the way you strike

[00:03:59] the ground even in subtle ways. Simply changing shoes every other day can

[00:04:04] decrease the chance of repetitive use injuries. Allowing an extra day or two

[00:04:09] for the insole to decompress can extend their life. Running shoes don'ts. One,

[00:04:16] don't buy for color. I know we got to look good right? But don't buy your

[00:04:21] running shoes for their pretty colors or their flashy designs. Buy the shoes

[00:04:26] that feel good on your feet no matter if they are yellow or green, plaid

[00:04:31] or polka dot. I know it's magic when the shoes that fit and feel the

[00:04:35] best also look fantastic but don't be too rigid on your running shoes matching

[00:04:40] your favorite running shorts. Buy for feel first. Two, don't wear your running

[00:04:46] shoes when you're not running. Running shoes can be expensive so extend their

[00:04:51] life by only wearing them when you're out for a run. The 300 to 500 mile

[00:04:56] rule applies to every step. Your shoes don't know if you're running for

[00:05:00] the bus or running for exercise. The more non-running miles you put on your

[00:05:05] shoes the faster they will wear out. Buy a less expensive pair of cross

[00:05:09] trainers for your trip to the mall to run errands or your cardio dance

[00:05:13] class. Save the running shoes for running. And three, don't buy based on

[00:05:19] online reviews. Running shoes from the major shoe manufacturers are all good

[00:05:24] in some way that's why they generally cost so much. Online reviews can only

[00:05:30] tell you what an individual has experienced but that's not an

[00:05:33] indicator of how well they will work for you. You won't know if a shoe will be

[00:05:38] appropriate for you until you try it on and run in it. Everyone is different

[00:05:43] and the perfect shoe for one runner could be a disaster for another. If one

[00:05:47] runner hates a particular running shoe that doesn't mean it won't be the

[00:05:51] absolute perfect shoe for you. The key is to find the right shoe for your

[00:05:55] running style and no one else can really tell you that without spending

[00:05:59] some time with you. Take online reviews with a grain of salt. Try on lots of

[00:06:04] shoes, test them out if you can and discover what you like best.

[00:06:12] You just listened to the post titled The Do's and Don'ts of Running Shoes

[00:06:16] by Leah Genders of leahgendersfitness.com and I'll be right back

[00:06:20] with my commentary. We're driven by the search for better but when it comes

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[00:07:33] Indeed. This episode is brought to you by Saks.com. At Saks.com it's easy

[00:07:41] to find your new vibe dive into the Western trend with gold cowboy boots

[00:07:44] from Stott or go full 90s throwback with platforms from Prada. You can shop

[00:07:49] for everything on your agenda whether it's a breezy Zimmerman dress for

[00:07:53] garden party or a bright Chloe blazer for brunch find inspiration for your

[00:07:58] new vibe every day at Saks.com. Dr. Neal here for my commentary. Today's

[00:08:06] author Leah mentioned that you want to use running shoes for running. That

[00:08:10] also means don't wear those shoes when you're weight training or weight

[00:08:14] lifting. If you're going to the gym and only doing weight lifting or weight

[00:08:19] bearing exercises you really want the flattest shoes possible. Okay so for me

[00:08:24] I have really picky feet. I dread shopping for new athletic shoes

[00:08:28] because it always takes me forever to find just the right pair and yes I do

[00:08:33] have separate pairs of shoes one for weight training one for running so

[00:08:38] shopping for two different pairs of shoes is always dreadful. Now I don't care at

[00:08:44] all about what they look like my goal is comfort every time and still it takes

[00:08:48] me forever to find a pair that fits comfortably. One time I thought I

[00:08:53] would save time by asking my coach at the gym and some people in my gym

[00:08:57] classes what shoes they prefer. They recommended one specific brand really

[00:09:01] highly. Let's just say it was a good thing I didn't just go online and

[00:09:05] buy them without trying them on. You remember again how today's author Leah

[00:09:09] said that everyone is different and the perfect shoe for one person could be

[00:09:13] a disaster for another? Yeah that's what it felt like when I tried on this

[00:09:18] brand of shoe, a disaster. I tried on different versions of this shoe brand

[00:09:23] but nothing fit right. After many trips to different stores and irritating

[00:09:28] many shoe store employees I finally found a pair that was comfortable. How

[00:09:34] do I know they're truly comfortable? I asked myself whether these shoes pass

[00:09:38] the Disneyland test meaning could I imagine walking around Disneyland all

[00:09:43] day wearing these shoes? If so then they're the winners. So please have

[00:09:48] patience with yourself and don't settle for shoes that just kind of fit. Find

[00:09:53] those that fit perfectly and pass the Disneyland test. I promise if I can find

[00:09:59] them you can too. They do exist. Oh and of course if you're shopping for

[00:10:04] running shoes and you buy them because they passed the Disneyland test that

[00:10:08] doesn't mean you should wear them to Disneyland. Remember that's just a

[00:10:12] test of comfort. Only wear them when you're running. Alright that'll do it

[00:10:17] for today. Thank you so much for listening every day. I hope you have

[00:10:20] a great weekend and I'll see you back here tomorrow where your optimal

[00:10:23] life awaits.