***FOOTWEAR***

We cannot emphasize enough the importance of proper footwear. Shoes are the first thing that comes in contact with the ground when our athletes are running, jumping, vaulting, and even throwing. Appropriate footwear provides a source of stability and support to an athlete by both improving performance and reducing the risk of injury.

On the lower end, our runners weigh 100 lbs. Each step produces 2.5 times their body weight, at 85 steps per minute, and some of our athletes run for 30 plus minutes 6 days a week, this amounts to roughly 4 million pounds of force each week. Shoes do a lot to support and dampen the forces exerted on their bodies throughout their training cycle.

Running shoe advise

Currently, there is no consensus on what the "proper" running shoe is. Some say shoes with more cushioning others say a more minimalist design is better. However, the biggest component of a shoe is its comfort. We recommend visiting Roadrunners down in Torrance if you are able to do so. They provide a running assessment that guides you on the path to finding a shoe that may be more comfortable for you. We on occasion do fundraisers where we transport our athletes to the store to get assessed and receive discounts on their shoe purchases so keep an eye out for those dates.

When to replace your shoes

This information is key. The general consensus is the shoes should be replaced every 300 to 500 miles. While one might assume that if the shoe still looks good on the outside the shoe is still good to wear, this is false. A shoe is only as good as its midsole (cushioned part of the shoe). A shoe's midsole is what provides shock absorption reducing the load on a runner and uses that energy during the push-off phase to propel the athlete forward. A shoe that has lost the dampening and elastic effects of its midsole exposes the athlete to more forces and reduces their performance causing them to work harder to push off.

One way to extend the life of a shoe is by having a second pair. By switching between pairs, the shoes can regain some of their elastic properties and minimize their wear.

If you have any questions on footwear, talk to your respective coach. We are more than happy to assist.