Over the next ten days The Balanced Athlete Blog will be posting a new post each day, including the day of the race, outlining time-saving, efficient, and useful tips, tricks, and information to help you enjoy the 2011 Rock-n-Roll Seattle Marathon & Half. Lets get started with today's tip: Race Day Shoe Selection
It's not about the shoe...or is it?
Marathon and half-marathon shoe selection can seem just as demanding and draining as the race. The running shoe is the pinnacle of your running gear and the first priority in any shoe selection should be a proper fit, which includes: shoe type, size, and shape. If a shoe isn't fitting your foot properly you may be at a higher risk to a foot or lower leg injury, or find yourself with very uncomfortable feet just a few miles away from the start line.
|Blisters can ruin a run.|
Quick signs that your shoe may not be fitting properly:
Blisters, black toe nails, foot numbness while running or walking, or you can't wiggle your toes freely. These are not symptoms of running, often they are telltale signs that your shoes are not fitting properly.
How many miles are on your shoes?
|Dirt doesn't mean they're|
too worn in. These shoes
Only have 8 miles on them.
Quick signs that your shoes are worn out:
You're beginning to notice little aches and pains and you have not changed your training or just come off of an extended break.
Your shoes are beginning to fall apart.
The shoes feel hard on the soles of your feet when you impact the ground.
|Average Shoe Life: |
300 miles to 500 miles
A good mileage reference:
Shoes need to be replaced every:
4 months if you average around 20 to 25 miles a week.
3 months if you average between 30 and 35 miles a week.
2 months if you average above 40 miles a week
Should I race in a lighter shoe?
|Brooks - Green Silence|
A good rule of thumb: race in what you train in.
Is it too close to the race to replace my shoes?
A shoe that is fitting properly should never have any real break-in time, but if your shoes are not fitting properly or they're too worn in it's a better idea to get into a shoe that's fresh and properly fit. So, whether there's ten days left or two days left go ahead and replace your shoe with the same type of shoe you've been training in, one that's similar, or a better fitting shoe. Remember, fit isn't just about size. It's about type, size, and shape. What works for one runner may not work for another runner.
Tomorrow's Post Subject: Race Day Itinerary