Running is generally a inexpensive sport to undertake, because all a runner really needs is a good pair of running shoes. Running shoes can be expensive and generally need to be replaced every 350 to 400 miles to avoid injury, reports the American Academy of Physical Medicine and Rehabilitation. However, there are several tips that can help you safely extend the life of your running shoes.
Two Pairs
Having two pairs of running shoes will help extend the life of each pair of shoes, writes Matt Fitzgerald, author of Triathlete Magazine's "Complete Triathlon Book." When going out for a run, wear your first pair of shoes. For the next run, wear the other pair of running shoes. Alternating the shoes also allows your shoes to dry out from any moisture that they have absorbed, which slows down the decomposition of your shoes.
Dry Shoes
Once finished with a run, take off your shoes and place them in a dry place with good air circulation. Do not place your running shoes in a closet, gym bag or keep them in the car where air cannot dry them out. When your running shoes become really wet from rain, remove the insoles and loosen the laces to allow air to circulate thoroughly. Stuffing your shoes with newspaper will help absorb any excess water; however, do not put them in the dryer or dry them with a hair dryer. Applying direct heat breaks down the leather.
Do Not Wash
Running shoes are not made to endure the washing machine or be submerged in water. To clean running shoes, use a scrub brush, mild soap and cold water to spot clean and avoid structural breakdown.
Wear Only for Running
Running shoes should only be worn for running. Wearing your running shoes for everyday activities or even cross training can wear down the shoes faster. Have a pair of cross training shoes that you can use for workouts other than running. Keep a pair of worn-out running shoes for yard work or for other household activities and reserve your new running shoes for running.
References
- American Academy of Physical Medicine and Rehabilitation: It Must Be The Shoes
- "Complete Triathlon Book;" Matt Fitzgerald; 2003
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