Choosing the right pair of running shoes is vital if you want a comfortable and injury-free running experience. However, navigating the vast array of running shoes options available can quickly become overwhelming which leads many runners to make common mistakes – and these mistakes can compromise their performance.
From choosing the wrong fit to forgetting to replace worn-out shoes, understanding the common errors is crucial for every runner. Here are some common running shoe mistakes to avoid when choosing and wearing them.
What not to do when it comes to your running shoes
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Ignoring Your Foot Type and Pronation
One of the most common mistakes runners make is overlooking their foot type and pronation pattern when selecting shoes. Understanding whether you have a neutral, overpronated, or underpronated foot will impact the type of shoe that’s best for you. For example: Overpronation requires shoes with added stability and support to prevent excessive inward rolling of the foot. By not considering your foot type and pronation pattern, you are doing yourself a disservice that can quickly lead to discomfort, inefficiency, and injury.
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Choosing the Wrong Shoe Size
Selecting the wrong shoe size is another common mistake among runners. While it may be tempting to stick with your usual shoe size, it’s essential to remember that your feet can change over time. Factors such as age, pregnancy, weight gain or loss, and changes in foot shape can all affect your shoe size. Always measure your feet before buying new running shoes and try on multiple sizes to ensure a proper fit. Running in shoes that are too small or too big can lead to blisters, black toenails, and other foot issues.
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Focusing on Style Over Functionality
While it’s natural to be drawn to stylish running shoes, prioritising aesthetics over functionality is a common mistake. Flashy designs and trendy colours may catch your eye, but they won’t necessarily provide the support and cushioning your feet need during runs. Instead, focus on the features that matter most, such as arch support, cushioning, and stability. Choose running shoes that offer the right combination of comfort and performance, even if they may not be the most visually appealing option.
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Neglecting to Replace Worn-Out Shoes
Many runners make the mistake of holding onto their running shoes for too long, even after they’ve become worn out. Over time, the cushioning and support in running shoes break down, leading to decreased shock absorption and increased risk of injury. As a general rule of thumb, it’s recommended to replace your running shoes every 300-500 miles, depending on factors such as your weight, running surface, and running style. Pay attention to signs of wear and tear, such as flattened cushioning or visible midsole breakdown, and replace your shoes promptly to prevent injury.
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Skipping the Break-In Period
New running shoes often require a break-in period to allow your feet to adjust to the unique fit and feel of the shoes. Skipping this break-in period and diving straight into long runs can lead to discomfort and blisters. Instead, gradually introduce your new shoes into your running routine, starting with shorter runs and gradually increasing the distance as your feet acclimate. Taking the time to break in your shoes properly ensures a more comfortable and enjoyable running experience in the long run.
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Neglecting to Rotate Between Multiple Pairs
Rotating between multiple pairs of running shoes is a practice often overlooked by runners. Wearing the same pair of shoes for every run can lead to uneven wear and tear, as well as increase the risk of overuse injuries. Rotating between different pairs of shoes allows each pair to fully decompress and recover between runs, extending their lifespan and reducing the likelihood of injury. Additionally, different shoes may offer varying levels of support and cushioning, providing your feet with a change of stimulus and potentially reducing the risk of overuse injuries.
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Overlooking the Importance of Insoles and Inserts
While running shoes typically come with their own insoles, they may not always provide the level of support or cushioning you need. Overlooking the importance of insoles and inserts is a common mistake that can lead to discomfort and injury. Consider investing in high-quality insoles or custom orthotics designed to address specific foot issues, such as high arches or overpronation. These inserts can enhance the comfort and performance of your running shoes, ensuring a more enjoyable running experience.
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Neglecting Regular Maintenance
Proper maintenance of your running shoes is essential for maximising their lifespan and performance. Neglecting to clean and air out your shoes after runs can lead to odour buildup and bacterial growth. Additionally, storing your shoes in a damp or humid environment can cause mould and mildew to develop. Make it a habit to clean your running shoes regularly, remove any dirt or debris, and allow them to air dry thoroughly between runs. This simple maintenance routine can prolong the life of your shoes and keep them smelling fresh.
The Wrap Up
Choosing the right pair of running shoes and wearing them correctly is essential for a comfortable, efficient, and injury-free running experience. By avoiding common mistakes you can ensure that your running shoes support your feet and enhance your performance.
Remember to properly break in new shoes, rotate between multiple pairs, invest in quality insoles, and maintain your shoes regularly to prolong their lifespan and keep them in top condition. By being mindful of these common running shoe mistakes, you can enjoy many miles of enjoyable and rewarding running adventures.
Find your perfect fit at Runners Need today.
