I got this question again this morning – but it’s nothing new. A common question of non-runners or ex runners is always something to do with your knees or the pain they experienced while running or the pain they think you should experience while running.

I have the very lucky fortune of saying that my body is a tank. I have never really had any sort of running injury and never have been forced to take any significant time off. Occasionally my arches hurt because I have the highest arches out of anyone I know – more on this later – but other than that I just keep on truckin

I do believe some of this is luck, some of this is my bio mechanics and allot of it is related to my shoes. In my former life as a working girl I worked for Brooks Sports makers of some of the best running shoes in the world. It was in this job that I truly truly learned the importance of switching out your shoes every 300 – 500 miles. This means that if you run 50 miles a week in 6 short weeks you need to evaluate whether or not your shoes need to be replaced.

I also learned that a mile.is a mile.is a mile. It doesn’t matter whether you are walking in your running shoes, running in your running shoes, shopping in your running shoes – anywhere you go wearing those shoes counts as a mile. So throw in a couple of miles a week picking up your groceries after your run, chasing toddlers around the playground or walking from machine to machine at they gym and your shoes might need replacing even sooner than 6 weeks!

A lot of people look at the bottom of their shoes and say “oh there is still lots of tread” People the tread has NOTHING to do with whether the shoe is worn out or not. We are talking about the cushioning. Cushioning is what helps absorb the impact running has on your body. No cushioning and your body, joints, and muscles are taking a brutal pounding. I’ve had people tell me they have been wearing the same shoes for 5 years. These are the same people that ask me if running hurts my knees. If something is hurting – it’s your body’s way of telling you something is wrong. Listen to it and fix it.

I also make sure that at the beginning and end of each marathon training season I take my shoes to Road Runner Sports and have my mom(the store manager) video record me running on the treadmill. We check to make sure that the shoes I’m wearing are still properly supporting me and that I still need the same size. The human body is not static. A shoe that worked for you in 1984 might not work for you now. It’s important to continually check to make sure that you are wearing the right shoe in order to avoid any injuries!

These days my favorite shoe is the ProGrid Saucony Ride. If you are neutral and are looking for a really great training shoe then check it out!


  1. Blooming Orchid says:

    Thanks for the great advice. I'm a novice runner who's preparing to run my first half marathon in December. I'm a big girl with a flat arch and a pretty serious overpronator. Do you have a shoe you'd recommend for me? Your blog rocks – I'll be stalking you for many months to come!

  2. Carolina John says:

    i've been pretty solid over the years too. but now i've got a stupid hip pain that i can't figure out what's going on with it. oh well, might be time for a new pair of shoes.

  3. Mile Posts by Dorothy Beal says:

    CarolinaJohn – have you ever been checked for a leg length discrepancy? That can cause hip pain sometimes!

  4. Mile Posts by Dorothy Beal says:

    BloomingOrchid – Congrats on training for your 1st 1/2 – that's exciting!! What shoe are you currently running in now? Since your an overpronator you definately need a stability shoe, but there are varrying degrees of stability. Once I know the degree you overprontate I'd love to recommend some of my favorites in your category

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