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SIUH Doctor: Running Shoes Have Sole

silive.com

Take care of running shoes, and they'll take care of you

Published: Monday, May 07, 2012, 12:32 PM     Updated: Monday, May 07, 2012, 12:38 PM
Staten Island Advance
BY: Dr. Theodore Strange


During the last few weeks, you and your running shoes have been through a lot together. Mud, puddles and uneven and broken sidewalks, all in the name of training for the Advance’s Memorial Day Run.
   
Since you’ve probably spent a considerable amount of money on your running shoes, it makes sense to give them a little TLC. Take care of them, and they’ll take care of you.
   
Let’s look at what to do — and not to do — when it comes to running shoe maintenance.
   
First, don’t kick off your running shoes when you finish a workout. This wears down the heel counter (the part of the shoe that surrounds and cradles the heel), which is key to controlling the motion of the foot. Instead, untie the laces and slip your shoes off.
   
If your running shoes get wet, take out the liner and stuff crumpled newspaper into the toe box. This will help maintain the shape and size of the shoe. If you let wet shoes dry naturally, they can shrink a little in size.
   
Also, never put wet shoes in a clothes dryer, on a radiator or use any other type of heat source, including direct sunlight on a hot day. Heat dries out the cushioning inside your shoes and can cause the outsoles (the treaded bottoms of your shoes) to separate from the rest of the shoe.
   
And don’t toss dirty running shoes in the washing machine. Instead, use an old toothbrush or a damp cloth with mild soap to clean them. Follow the previous instructions for drying.
   
You can expect to get about 400 miles of use out of your running shoes. Right now, you’re probably logging about three miles per workout, so keep track of your mileage. To extend the life of your shoes, don’t wear them for any other purpose aside from running.
    
Week 6
    
Monday: Walk five minutes (warm-up), run 16 minutes, followed by walking briskly for one minute. Run another 13 minutes and finish with a five-minute walk (cool down).
    
Tuesday: Walk for 35 minutes at a comfortable yet brisk pace.
    
Wednesday: Walk five minutes (warm-up), run 17 minutes, followed by walking briskly for one minute. Run another 12 minutes and finish with a five-minute walk (cool down).
    
Thursday: Repeat Tuesday’s workout.
    
Friday: Walk five minutes (warm-up), run 18 minutes, followed by walking briskly for one minute. Run another 11 minutes and finish with a five-minute walk (cool down).
    
Saturday: Walk five minutes (warm-up), run 19 minutes, followed by walking briskly for one minute. Run another 10 minutes and finish with a five-minute walk (cool down).
    
Sunday: Rest or walk 30 to 35 minutes at an easy pace (your choice).
    
Next week: We’ll look at your progress and glean some inspiration from famous runners.
    

Dr. Theodore Strange is the associate chair of medicine and vice president of medical operations at Staten Island University Hospital South. The hospital is a corporate sponsor and partner with the Advance for the Memorial Day Run. Both organizations encourage Islanders to get in shape and run the race on May 28.



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