To avoid going crazy while taking refuge at home or maintaining social distance, many athletes have skipped the gym (if they even had that option) to start running almost daily.
And it’s not just about the fitness accounts in your Instagram feed: According to a March 2020 survey by RunRepeat.com, people who ran just once or twice a week before the new coronavirus pandemic increased their efforts 117 percent weekly, recording more than three runs a week on average during confinement.
Running, after all, is a relatively inexpensive way to get your cardio dose and get out, and you don’t need much equipment to get started. The right outfit can make you feel like a running athletics star, but going for a run in your old basketball shorts and T-shirt probably won’t hurt. However, you could get hurt running with a pair of old sneakers that you haven’t worn in years.
Although wearing the wrong running shoes may not directly cause injury, it may be a contributing factor among other variables, such as individual mechanics and a runner’s training regimen.
One aspect of runner mechanics that some sneakers have in the design is the amount of prone or roll of your feet inward. A little pronation is required for normal shock absorption on contact with the ground, but too much or too little can put a runner at risk of injury.
What happens if you run with your old shoes?
Research is limited and inconclusive when it comes to documenting injuries from running in old athletic shoes.
A small study from October 2009, published in the British Journal of Sports Medicine, found that runners slightly altered their posture and body position as they unknowingly adapted their shape to accommodate worn cushioning in older sneakers. , which was long thought to lead to increased pressure on the feet (and possible injury).
An older running shoe that has tons of recorded miles will not be as responsive, cushioned, or supportive as a new pair.
That lack of responsiveness, cushioning, and support is cause for concern: Overuse injuries, like tendinitis, can occur when you train in an older pair of sneakers if the lack of cushioning doesn’t provide enough support when your steps land. In some runners, that can even result in excessive pronation, which over time can make a runner more prone to knee, foot, ankle or hip injuries.
But a small August 2011 study, published in the BMC Research Notes, found that the new running shoes can also cause more pressure on the feet, possibly because they haven’t broken yet, according to the researchers.
Still, whether as a precaution or due to the compelling marketing of shoe brands, experts generally recommend replacing your running shoes every 150 or 250 kilometers, or every four to six months.
How do you know if you need a new pair?
Even if you haven’t been diligent about keeping track of the mileage on your shoes (don’t worry if you haven’t, many runners forget about it!); There are still visual cues that indicate when it’s time to replace your sneakers.
Check the Bottoms: If the tread is gone, it’s probably time. If you feel like you’re hitting the ground with every step, but you didn’t feel that way when you first released them, or if you wear insoles and feel your arches are sore, it’s probably time to replace them.
Foot pain and calf stiffness are also signs that your feet are working harder and absorbing the impact of running more.
What should you know before buying new sneakers?
If all the signs point to buying new ones, consider shopping at an athletics store where a specialist can help you determine how long you are going and choose a shoe with enough support to propel you through your workouts and avoid injury.
A shoe that is too firm, like a motion control shoe, can limit pronation too much, contributing to high-force injuries, such as stress fractures and shin splints.
On the other hand, running in a shoe that is not adequately supported, as a minimalist shoe, it could cause excessive pronation, which is associated with injuries patellofemoral pain (or knee of the rider), the plantar fasciitis and syndrome iliotibial band.
Also, consider the terrain you will be running on. All shoes are designed for a specific need: to make you faster on every surface. Trail shoes are usually more bulky, with more protection against uneven surfaces and are usually waterproof, for example.
Try shopping in the late afternoon or evening when your feet are bigger. Doing this will help you avoid buying a pair that is too small, which tends to cause blisters for many runners.
Most running shoe stores will allow you to try on your shoes for a short period to determine if they are comfortable. Running shoes should be comfortable immediately and should not require a break-in period.
How bad is it really to run with the old ones?
Even if you are not sure how long your enthusiasm for exercise will last, you are not doing yourself any favors by running in an old pair of sneakers, even if it is to run on a treadmill or run around your block.
For a runner just starting or running again, their best bet is to start with a new pair of shoes, preferably from a store where they can have a trial period to test shoe comfort. Starting in a new pair lets you know exactly how much mileage you’ve done so you know when to replace them, and they’ll be more supportive to your feet to minimize injury as you progress through your workout.