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Monday, March 2, 2015

Motivational Monday: 2/23 to 3/1 and replacing your shoes

Hello!  New Week New Recap! 
 Lets take a look at last week:

Monday:  Tabata
Tuesday:  4 miles Sugarhouse Park am, 3 mile hike pm
Wednesday:  Tabata
Thursday:  4 miles am Liberty Park
Friday:  4 miles trail run Bonneville Shoreline Trail
Saturday:  Ski Solitude
Sunday:  7 mile hill run up City Creek Canyon and 45 minute Spin Class

Weekly Total:  19 Miles

Friday's Trail Run 

Saturday Ski

Sunday Seven 

And now, for today's tips tricks and motivation.
New gear and replacing shoes!

New gear really gets me out the door when motivation is is low low low.  Sometimes you just need a new reason in neon to get out the door and get your run done.  Not only was I excited to have something fun and new to run in, but my shoes were long overdue for a replacement. 

Of course, I got another pair of Newtons (5th pair, I am devoted- these are the only shoes that have kept me shin splint free and have a nice wide toe box for my awkward feet).  As you can see by the treads on my old shoe (especially the toe area), these puppies were LONG past their prime.  I track all my miles on Daily Mile but I did not have to look at the log to see they were done.  I could feel it in the shoe and I definitely saw it on the bottom of the tread.  I also felt it in my body.  That tendinitis ankle that took me out of my first marathon attempt was starting to feel a "tweak" when I ran.  

I got these new newtons for $65 (insane bargain for Newtons) off of and I knew that new sneakers were essential for injury prevention.  I can't tell you how many times I hear new runners tell me they are running in their Adidas sneakers from middle school track. Oy.  Time to let those go and upgrade my new running friends.

When Should I Replace My Running Shoes?

Running in old or worn-out shoes is a common causes of running injuries. Your running shoes lose shock absorption, cushioning and stability over time. Continuing to run in worn-out running shoes increases the stress and impact on your legs and joints, which can lead to overuse injuries. The easiest thing you can do to prevent those types of injuries is replace your running shoes when they're worn-out.
So how do you know when shoes need to be retired? Don't use the treads of your running shoes to determine whether you should replace your shoes. The midsole, which provides the cushioning and stability, usually breaks down before the bottom shows major signs of wear. If you've been feeling muscle fatigue, shin splints, or some pain in your joints -- especially your knees -- you may be wearing running shoes that no longer have adequate cushioning.
A good rule of thumb is to replace your running shoes every 300 to 400 miles, depending on your running style, body weight, and the surface on which you run. Smaller runners can get new running shoes at the upper end of the recommendation, while heavier runners should consider replacement shoes closer to the 300 mile mark. If you run on rough roads, you'll need to replace your running shoes sooner than if you primarily run on a treadmill.
Mark your calendar when you buy a new pair of running shoes so you remember when to replace them. If you use a training log, be sure to record when you bought new shoes -- it will help you track how many miles you've run in them. Writing the purchase date on the inside of each shoe's tongue is another good way to help remember when you first started running in them.
About halfway through the life of your running shoes, you might want to buy another pair of running shoes to rotate into your runs. Your shoes will last longer when you allow them to decompress and dry out between workouts. Also, having a fresh pair of shoes as a reference will help you notice when your old ones are ready to be replaced.
Although you should replace your shoes every 300 to 400 miles, there are ways to make sure they last until the higher end of that range. Follow these tips for making your running shoes last longer. Once you've bought a new pair of running shoes, you can donate your old ones to one of these organizations that collect used running shoes .

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