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Running Shoe Tips and Guidance:
Many runners find the best fit comes from going up at least a half size for a little extra room in the toe box. In fact, Dr. Hecker noted that many people are wearing shoes 1½ sizes too small for their feet. Aim for a thumb’s width between your longest toe and the end of the shoe. Remember that your foot will expand when running. Sizing up will help you avoid black, and soon-to-be missing, toenails.
Change shoes every 4-5 months – Be afraid of commitment—running shoes are not meant to last. One of the worst things you can do is to wear worn-out shoes. If you start experiencing aches and pains, it’s time for a new pair. “Many injuries occur because a runner continued to wear a shoe after it had broken down”, says Dr. Hecker. “Most injuries can be remedied with a simple change of shoe”. Running shoes are designed to handle about 500 miles or last about 4-5 months on average. According to Dr. Hecker, the higher your arch, the faster you'll wear out your shoes.
Rotate shoes – Go ahead, mix it up! A lot of runners choose to rotate several pairs of running shoes at the same time, even if they're the same make and model. This helps avoid excessive wearing in any particular area and avoids irritation.
Socks matter – Boy, do they. Moisture-wicking and thermo-regulating performance socks are best for running. Cotton socks can cause blisters (not to mention swamp foot) because they don't breathe well or effectively remove moisture.
Don't judge a shoe by its cover – Never choose a pair of running shoes based on looks alone. You won't care what colour they are if your feet hurt.
Go mesh – Look for a running shoe with a mesh upper. Mesh breathes well and provides necessary ventilation. And like good socks, mesh also helps prevent odours that could clear a room.
Invest in quality – A trip to the doctor or physical therapist will end up costing you more (in money and discomfort) than you might have saved on an inferior pair of shoes. Put your trust in a proven brand name.