To help motivate, inspire, and get your week started…
"Ready, ready, ready, ready, ready to run, All I’m ready to do is have some fun….”
This week’s workouts:
Jan 18: Monday- 3 miles
Jan 19: Tuesday- cross train/strength train
Jan 20: Wednesday- 3 miles
Jan 21: Thursday-cross train/strength train
Jan 22: Friday- 2 miles
Jan 23: Saturday- Rest
Jan 24: Sunday- 4 miles
The one important 'step' to avoiding potential running injuries is to make sure you have the appropriate footwear. The shoes you wear provide stability and shock absorption, but over time shoes will wear out. So it is important to consider how far you’ve traveled in your shoes so that you don’t put yourself at risk of injury.
How far should you travel? Well, according to many internet sources the suggested mileage per pair of shoes is 350 to 550 miles. I good suggestion is to add a second pair of shoes into your running activities around 350 miles so that when your old ones are worn out, the new ones are broken in. Depending on the shoe model you choose, you might need to replace sooner or later so make sure you look at your shoes and pay attention to how they feel.
Where should you buy shoes? The best place is a running store, a place specializing in assessing how you run specifically. Everyone has a different pronation, which is the natural inward roll of the foot. You are in one of three categories: overpronate, natural pronate, and under pronate. You can find out more about your specific stride by seeing the professional. Some good store will even have your walk/jog on a treadmill so they can get an idea of the best way to fit you.
How much is this going to cost you? Chances are it will cost you at least $100 to find a pair of shoes that will satisfy your running needs. Yes I know you can get sneakers on sale or from a discount retailer, but the question you have to ask yourself is if saving $40 to $50 is worth a potential injury. For me it isn’t.
And just one last thought, we will be covering just over 400 miles during the half-marathon training so if your shoes are older or only cost you $50- you might want to consider breaking in a new pair so you can avoid some potential injuries over the next four months. This will no guarantee no injuries, but will help avoid some potential injuries.
The Penguin Run (5K) is on January 31st at 11 am. It is forecasted to be a balmy 2degrees here in Buffalo, any takers???