How to Take Care of Your Running Shoes

If your a runner, whether you run 100 meters or a marathon.  One thing we all have in common is our running shoes.  Most runners will tell you, they spare no expense to make sure they have excellent shoes that will hold up to the wear, tear and miles they put into them.   It's the one time we spend $100+ on shoes and know it's money well spent and we will spend it several times a year on as many pairs as it takes.
Which is why it is so important to take extra care with them, and know how to extend the best possible life in them!

I'd like to share a few tips and tricks I have learned through the years to help give the expensive running shoes I own, a much longer life.


RUNNING SHOES

* If possible purchase 2-3 pairs, and alternate them.  Running in the same shoe ever day can break it down faster.  But if you can give it a 24-48 hour break between runs you can actually extend the life of the shoe and get more miles out of them.

* When possible avoid running in the rain.  Or if you do have to do a training run in the rain, use an older pair, or a pair that is closer to their mileage running out.


* Never wash your running shoes in the washer.  I know they can get muddy, but throwing them in the wash isn't the answer.  Doing so will break the shoe down and sometimes can even ruin a pair.
Instead, spot clean them if possible.
If you do have to wash your shoes, NEVER put them in the dryer! Let them air dry, a dryer will surly ruin them!

* Check your running form.  Are you striking your heel too much, or maybe your dragging your feet at times.  A few changes in the way you run, will not only help your stride, but will help pro-long the life of your expensive running shoes.  If you're not sure how to do this, have an experienced runner or coach watch you run to give you tips, or visit a running medical specialist and have a running analysis done.

* Never leave your shoes in a hot car.  A lot of the plastics/rubber on the shoe can actually deform or melt on you, especially in the warmer months of the year.  This will damage the shoe and wear it out faster.  Instead buy a bigger bag, or purse and take them into work or wherever with you instead of leaving them in the backseat or trunk.

* Only wear running shoes, to run in.  Doing other things in them, can ruin them.  They are made for running/walking.  Not cross training, lifting or hiking!

FUN TIP: If you keep your running shoes and store them in boxes, or want to.  When you get them make a note of the date you purchased them.  And use the box as a quick mileage journal for them.
That way you'll always know when the shoes are nearing their end!


So tell me, what tips do you have to prolong the life out of your running shoes?  Or is this something you haven't thought about before?

Running and preventing toenail loss

This week I decided to tackle the topic about Running and Toenail Loss aka the Black Toenail.  Some people have this misconception that you haven't experienced true running until you've lost your first toenail???

Actually, this couldn't be any more true!  Believe it or not, most runners especially experienced runners will tell you, you shouldn't ever need to lose a toe nail.  This is something that is completely preventable.  If you don't believe me, go ahead and ask a distance running expert or podiatrist:)

If you are one of those runners who think loss of a toenail is a right of passage, keep on thinking that, this post is not for you.  For the rest, who may be interested feel free to read on:)

There is one type of runner, who actually may not be able to avoid losing toe nails.  Those are runners who have crooked toes.  I wish I would offer those of you who may have bent toes a fix, but unfortunately I am not aware of one.  However, if it's a major problem ask your podiatrist their may be certain shoes that are better than others for you, possible ones with a wider toe base.

For those of you with normal feet and normal toes, YES it is possible to never get a black toe nail and lose a nail!    Believe it or not, this is something that IS preventable and it's an easy fix!

What causes a black toenail?
Your toe rubbing on the top or front of your shoe. Generally happens most when distance running, or running in hotter temperatures when your feet swell more.

How to prevent it?
There are a few things you can do.

The biggest thing, that will help are wearing the right shoes.  There is no specific brand or kind.
Actually, it all comes down to being properly fitted.
Runners who lose toe nails are usually always wearing shoes that are too small for their feet.  It's true, that simple thing is really all that makes the difference.

Few things to remember when purchasing new running shoes. 

*  Your feet are a tad smaller in the morning (less swelling) best time to try on running shoes is later in the afternoon or evening when your feet are a little more on their normal daily swollen side.  Avoid morning running shoe shopping!!!!

* Only wear socks you plan on running in, while you are trying on shoes.  If you think you might wear a thicker sock, then those are the socks you should bring with you to try on new shoes.

*  The thumbnail test.  When you have your weight fully placed down into the shoes you are trying on.  You should have a good half inch or even more space between where your big toe (or tallest toe) hits and the open space in the top of the shoe.  Generally if you place your thumb on top of your tallest toe, and measure out to your thumbnail, that should be a good amount of space.
(A lot of times runners need a shoe size that is one full size larger than what they normally wear.)

(Why the extra space?  When your running, your foot expands and swells.  As you get into your workout, your shoes will not feel too big, you'll appreciate that extra space in the toe area.)

*  If your still not sure, visit a running specialty store and ask the salesman to make sure you have enough space between your toes and the top of the shoes.

*  You may need to avoid buying shoes online if this is a problem with you.  All shoes are different even if you keep buying the same brand and same size.  Shoes have flaws and they are not all a perfect cookie cutter design.  Each pair needs to be tried on and tested before buying.

Other things to remember to always do:

* Keep your toenails trimmed.  Trim them about 3 days before a long run or a race.
Avoid pedicure's around races and long runs.  Believe it or not, you need those build up callous on your toes, they are preventing you from getting blisters and even toenail loss problems.  If you do get one, don't allow them to be completely buffed away!

* Keep your feet and toes as dry as possible.  Certain socks for runners are better than others.  Moisture wicking is a must.  (Do not wear cotton socks!!!)  Also socks that are completely seamless I have found to be the best.


Think you have tried these things, but you are still having problems?

If you have crooked toes, like I said above their may not be a solution other than a wider toe base and even then depending on how crooked your toes are, that may not even help.
But if you have normal feet/toes and have tried all these things and your still having problems.  It likely means you need a second opinion.

Don't go off your instincts on buying shoes, let someone who is an experienced runner go with you, have them feel your toe in the shoe, have them help show you what you might be missing.  Or explain to the sales person in a running specialty shop what is happening, let them help figure out what your doing wrong.
Bring the socks that you wear running with you.  Let your "distance" running friend or the sales person look at them, possibly they can tell you if the socks your wearing are not really a good running sock.
It might be embarrassing, but show them your toenails, maybe your idea of keeping them trimmed isn't exactly "trimmed".  As some especially women have a tendency to keep their toenails longer for purposes of "cute painted toenails".

Also, you may be wearing a shoe that might not be for distance running, it may have material in it that increases sweating and isn't wicking it away from your feet.  Just because a shoe is listed in a store as a "running shoe" doesn't mean it really is best for running.
Again, this is why running specialty stores are best until you know what your doing.  I won't lie good running shoes unfortunately come with a big price tag these days.  But you get what you pay for when it comes to running shoes.

Hopefully this will help some of you who are experiencing these problems avoid them in the past, because yes they are avoidable.
Or if you are new to running, maybe you'll be lucky and these tips will help you from ever making these mistakes!

HAPPY RUNNING FRIENDS!

Be Real Shoes & Review

I was given a great opportunity to test out BE REAL Shoes.  Just before I received the shoes I had a foot injury set back.  Luckily my sister Cindy who helps me test running related products happens to also be the exact same shoe size as me, she also has similar foot arches as myself.  Since she runs 40-60 miles a week and is also Triathalon and trail run training, I thought she would be the perfect person to review these shoes and give them a fair and honest test out since I could not, so here is her review:

ABOUT BE REAL SHOES
A little information about BE REAL Shoes, they have created a shoe design that is an all-terrain, as well as minimalist sole.  In other words, these shoes are made for trails, grass, water and even urban landscapes.
Best part is they are made in the USA, with a sole that is 100% recyclable.

I've actually been testing out a few different minimalist shoes lately.  So this worked out perfect for me, because these are unique, unlike any others I have even seen or tried.
To give you a little information on my feet (because all feet are different, and work in shoes in different ways.)  I have extremely high arches.  At full pressure, no part of my foot arch touches the ground.
I have not had any foot injuries, and have not had any foot or leg injuries of any kind in many years.  So according to what they say, I am the perfect candidate to attempt a transition into minimalist shoes.
I run and hike on various surfaces all the time, road, gravel, mud & streams, trails and even sand.

STYLE
I really liked the style, I actually thought the color I received was quite cute with the green and gray.  Overall, they are a pretty sharp looking minimalist shoe as you can see in my pictures.  They are different, so you will get comments and questions on them when others see you in them.  But that was okay, I enjoyed explaining the difference between these and other brands I have tried that separate the toes.  Since I have a smaller skinnier foot, I liked the fact that the toes weren't separated.

HOW THEY FEEL
These shoes have a very wide toe area.  I mentioned above that they do not separate your toes like other minimalist near barefoot running shoes that I have tried in the past.  Which was kind of nice not to have the toes pulled and separated.
But the larger toe area takes a bit of an adjustment, and I am not going to lie.  Even though they look fine on, when you first put them on you kinda feel funny walking around in them.  It takes a few days to get used to the wider toe area.  Which isn't a bad thing, in fact I believe they were designed this way for a purpose and once you are used to it you don't really notice it too much, other than your feet just feel a bit more free.
I've only been trying these shoes for about a month, so I haven't had enough time to transition into them fully, and get my feet completely used to them.  But I do have plans to continue to use them more and more for certain things that I'll explain below.

TRAILS
I took them out on trails and they did pretty good.  It was quite an adjustment at first, I wasn't used to feeling every rock like that.  They did okay, but at with my high arches I had a hard time and had to really take my time to break them in. I had to be careful not to go too far in them for too long at first because when I did, I would feel it.
I did feel like I could get a really good grip on the surface I was running on, I wasn't worried about slipping or anything.  I actually liked that I could feel the curve of the trail, and I felt pretty stable in doing so.
I already knew when you are transitioning into a minimalist shoe it can take several weeks to months, so I only took them out for short periods at a time to break them in.
I honestly believe someone with normal feet, or even flat feet would transition into these for trail running much, much faster than myself and my very high arches.
Rocky terrains take a bit more time, but softer mud and sandy terrains are quite a bit easier with them, and they actually feel pretty good running on those, its very similar to barefoot running.  Which is kind of fun to have that feeling, and still have a little protection.


ROADS
I put them to the test on regular surfaced roads.  I made a really big mistake at first, and I thought I could just go out and run in them.  This was a rookie mistake on my part.  I should probably have started walking in them first and then gone into a slow run and done more of a walk/run thing at first.
But I didn't, so I was in a lot of pain, I could barely walk back to my house after.  I really think it is because of my high arches, I hate to blame them on that, but I do believe this is true.
I think someone with flater feet or even just normal feet may have a completely different road experience than someone like myself.
So for me concrete was too much of a painful impact for me, and I only tried it on a solid surface like this once.

SAND, WATER & BOULDER HOPPING
If I lived near a beach, I think these would be the perfect beach running shoe!  You have a little protection, but yet minimalist enough to feel like you are running barefoot.  Even someone like myself with high arches running in sand in these, they are great!

If you are training for trail tri's, this is also a shoe you may enjoy.  You can run through a creek, or even walk in them as you are going up or down a river.  I didn't notice any slipping, and again I felt pretty stable in these, the only thing is you feel everything.  But you don't have to worry about a sharp rock cutting your foot open, so that is nice.  But in a way, that is the point of wearing a shoe like this.

If you are out hiking and need to do a little boulder hopping, these shoes are great for it.  I enjoyed wearing them as I tested them out in the mountains for this.  I've got a little more in about a week that I am exited to take these out for a hike in.

HEEL STRIKE CORRECTION
Although this is just my opinion, these shoes are great to help with correcting heal striking when you are running.  Why?  Because when you have these on, you don't have a regular running shoe's cushion.  So you automatically come down on the ball of your foot rather than the heel.  If someone is trying to correct a heel strike, you'll find these to be the perfect solution to correct this.

OVERALL
My over all opinion, they are a good shoe.  Although I won't be running in them on concrete again.
Trail running is what I am going to be getting the most use of them in.  I need more time to use them before I am running 10 milers in them.  But they are very lightweight and compact, so as I am transitioning they can easily fit into slot pocket on a water pack and be used off and on through a run and I loved their lightweight feature!
Another feature I really like is they are super easy and fast to put on.  If you've tried other minimalist barefoot running shoes, you'll know that this is not an easy fast thing to do.
BE REAL Shoes are super easy to slip on and off, because you don't have to try to worry about getting your toes into toe slots.  Which is great, because no one likes to spend time fussing to get their shoes on, we love to be able to put them on fast and get out the door!


I'm going to be doing a lot of camping and hiking over the next few weeks, and although I'll bring a back up pair just in case.  I don't think you are going to see me in anything other than these.  I really do like them on trail and off road surfaces!
I also like that you can wash them out, and not have to worry about ruining them.  They are made to get wet, and they dry fast!

My recommendation is if you are looking for a minimalist shoe, these are a much easier shoe than others to wear.  If you have high arches like me, yes it's going to take a lot more time to adjust and it is a little painful at first, so I'd suggest using them with caution when starting out.  I am not sure if I would recommend these to someone who has Plantar problems, because of the impact.  But then I am not a doctor, so maybe ask a podiatrist first if you are injury prone before you start using them.

Even though I can't say for sure, I really do believe normal and flat foot runners would really have a much faster and easier transition than high arch runners in these shoes!
You will feel every rock, and yes they do take time to get used to.  But they are much safer than barefoot running, and you will still feel similarly to the same concept.  Those are my thoughts:)

I do want to thank BE REAL Shoes for giving me the opportunity to try them out.

Want to learn more? Visit their website:

Berealshoes.com

Here is a short YouTube Video that the company has put out

explaining a bit more about the shoes and giving you a better introduction.

Disclaimer: I was provided a complementary pair of Be Real Shoes for my review.  I was not asked to write a positive review, all thoughts and opinions above are my own. 

Motivational Monday KindRunner.com Just Launched

MOTIVATIONAL MONDAY

Link Up YOUR Blog Today at the Bottom of this Post

I am really excited to be an Ambassador for Kindrunner.com and to share with all of you this amazing company and how they work and how they can benefit YOU!

Kindrunner.com is a unique new online company for runners.  You actually get cash credit rewards for sending in your old running shoes.  In return, kindrunner.com gives those rewards back to you so you can put them on new running shoes or other merchandise.  Additionally, you'll know your old running shoes are making a positive difference in the life of someone in need.

Kindrunner's are a group of experienced experts and runners, who came together to use their different insights, past experience and expertise to create an amazingly unique idea for runners.
I truly believe in Kindrunner.com's mission and believe their partnership with Soles 4 Souls is an amazing idea!!!
Let me explain a little more about this incredible company and their idea and why you should start using Kindrunner.com today for all of your running shopping needs.

KINDNESS CASH REWARDS PROGRAM a.k.a (KCR)

*  Replace your old shoes with brand new shoes.

*  Keeps your old shoes out of the garbage and landfills
*  Turns your old shoes into credit for new shoes or any products from their website.
*  KCR Credits never expire.

HOW KINDRUNNER WORKS

*  Purchase new shoes from Kindrunner.com
*  Kindrunner sends new items, and a return shipping label for you.
*  When new items are received, take the box and put your old running shoes in them and affix the return label and put them back in the mail.
*  Each return label (box) sent to kindrunner is worth a $10 credit to your account.
*  Credits can be applied to that order, or saved for future orders.

KINDRUNNERS FREE 3 WAY SHIPPING PROCESS

*  Free shipping of your new items to you.
*  Free return shipping on any returns for any reason
*  Free shipping of your old shoes to them, for re-purposing with Soles 4 Souls

HASSLE AND WORRY FREE ONLINE SHOPPING

*  Every product they carry, has an expert product review video you can view.
*  365 day return policy on any product.
*  If you are injured, or your doctor wants you to try a different model and you are unable to use your new shoes, no worries just send them back for a no hassle, no questions asked return.

MORE ABOUT BUYING FROM KINDRUNNER.COM

*  They carry ALL the best brands for shoes and running gear.
*  They have experts you can contact with any questions.
*  You can get all of your running gear in a one stop shop!
*  You can send your old shoes and know they will be going to someone else who will be able to get more use out of them.  You'll be able to know you made someones life better because of your donation!

PERKS FOR BEING ONE OF THE FIRST

Kindrunner is giving FREE SOCKS FOR LIFE to their first 500 customers!  Isn't that amazing!!!!  How it works is, each time you order shoes from Kindrunner, they will ship a free pair of socks (your choice of course) with your order.  As long as you are running and in need of shoes, you'll never have to pay for socks again thanks to Kindrunner.com.

Don't you love the idea of Kindrunner.com as much as I do?  Take a minute and go and visit their website, learn more about them.  View all the products and check out the expert video's.
Share their message with other runners, so they can learn about this great new company too!  

Visit Their Website HERE

View their You Tube Video HERE

FOLLOW KINDRUNNER.COM TODAY

Today is the Motivational Monday Blog Link-Up

* Add your blog to the Link-Up 

* Add a link to your post to this link up, so your readers can come check out the others 

* Share some love, visit the other blogs and leave a comment. 

* If someone comments on your blog, make sure to comment back within 48 hours.

Let me Introduce you to KINDRUNNER

I want to introduce you to an amazing new company that is launching June 1st. 

Kindrunner.com, they are the only place on the Internet where runners are able to trade their old running shoes for brand new shoes.  Runners will receive "Kindness Cash Rewards" for every used pair of shoes they send them.

Then Kindrunner.com, gives those old shoes to their shoe donation partners, including Soles 4 Souls, to benefit people in need. 

There purpose is, to take shoes that would normally go into landfills or in someones closet and re-purpose them, give them to someone who would greatly value them.  A great line they use is 
"Your old shoes may not last another long run, but they would go the distance in changing someone else's life for the better!"

This company is being formed by 3 extremely passionate runners with a lot of experience and expertise behind them.  They are all passionate runners who know that there are millions of running shoes that go into the trash yearly, and they can do something better with those shoes!   
"There are tens of millions of people around the world who would get years of use our of the shoes that most of us consider to be trashed... we also think that people should be rewarded for helping others, hence the kindness cash idea!"

Visit their website KINDRUNNER.COM today, and enter to win FREE Running Shoes for a YEAR for you and a running partner of your choice

Follow KINDRUNNER TODAY