Running 5 ways

Years ago I was naïve enough to take up running in part because I thought it was an inexpensive sport. Now I go through 3 pairs of shoes per year and realize that the repeated investment is well worth it! It makes sense to replace your shoes before the onset of symptoms necessitates a visit to your chiropractor. Here are five ways to tell when you’re in need of new shoes. 1. Wear Pattern This is the most obvious way to tell when your shoes are past their prime. Most popular shoes utilize a carbon based rubber section (the dark grey or black part) on the heel of a shoe to combat the wear that inevitably occurs in this area. Pay close attention to the distribution of wear marks – they should be spread out over a broad area including the outside of the heel and the inside under the big toe. Excessive wear of any one part of the shoe hints strongly at the presence of an underlying biomechanical imbalance that should be assessed by a sport specialist. 2. Midsole Compression The midsole of the shoe is the area of maximum force absorption. Contrary to popular belief, the heel of the shoe does not absorb the most substantial forces when we take a stride. The middle section (midsole) of the shoe absorbs the peak impact shock approximately 30 milliseconds after initial heel strike. This midsole is the most important feature of your shoe as it serves to dissipate impact force while helping to support the arch of your foot. Look closely at the sides of the midsole for wrinkles. Closed cell EVA foam (of which the majority of shoes are composed) compresses over time, losing its ability to absorb and spread out force. 3. Midsole Compaction Take the insole out of your shoe and press your thumbs firmly down on the midsection of your shoe. A squishy feeling indicates that there is still some life left in the shock absorbing closed cell foam. A solid or hard feel is yet another indicator that the midsole foam has been compressed to the point that it is no longer reducing impact force. 4. Midsole Torsion With the insole still removed, grab the toe and heel of the shoe and twist them in opposite directions. You should not be able to fold the shoe in half. Neutral shoes are the most susceptible to this type of wear while motion control shoes are built using more dense foam at the midsole (usually a darker grey area on the inside mid section of the shoe). This test is not appropriate for racing flats or shoes that incorporate barefoot or “free” shoe technology. 5. Mileage Consensus opinion is lacking as to what mileage necessitates new shoes. That said, most runner will replace their shoes after 400 – 600 km due to a decrease in overall comfort level and the onset of associated symptoms stemming from the decrease in impact absorption. Such symptoms include but are not limited to plantar fasciitis, shin splints and even iliotibial band (IT band) friction syndrome. Clinical experience has demonstrated to me that medial (inside) knee pain / ache is often a first indicator of the need for new shoes.

Midsole compression (wrinkles)

Midsole torsion (shoe folds)

Wear Pattern (obviously worn down)

No Midsole Compression

No midsole torsion

Ideal wear pattern

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